3.5 miles in 37:00

On Saturday I ran a hilly course while in Silver Spring MD on vacation. Even split of 17:30 out and back. I really need to do more hill work. In Charlotte today on business...may run tonight. If not, then definitely tomorrow morning. 4 miles.

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4 miles in 38:13

Decent run, in an expected timeframe.  The pace was mid level for me (meaning I didn’t go all out, but I was putt putting either), but it was really hot and humid.  Next run will be Thursday  4 maybe 5 miles…same pace.

 

RUN ANALYSIS:

Temp 80; 4 miles in 38:13, avg pace 9:33 min/mile at 6.28mph; Out and back splits: out in 19:30 back in 18:43; mile by mile 9:43, 9:47, 9:35, 9:08.  Not bad, I came back faster than I went out.  Second mile was highest, but last mile was decent.

3 miles in 27:31

Weight 222.5.  Not a bad run, considering I have not run in about 4 weeks.  I would say that this pace was a slightly on the aggressive side, but short of all out for me in my current conditioning.   It would be nice to be able to do this run in 24:30 or so…Half Marathon is in 11 weeks., and I am aiming for 2:00:00 barrier. Using various pace calculations, I would need to be able to run a 10K in 54 mins and 10 miles in under 90 mins.   My training plan will have some time trials at these distances. Next run is Tuesday 4 miles mid paced (38 mins or so)

 

RUN ANALYSIS:

Temp 78; 3 miles in 27:31, avg pace 9:10 min/mile at 6.54mph; Out and back splits: out in 14:02 back in 13:29; mile by mile 9:30, 9:09, 8:52…good…each mile was faster.