Treadmill pyramid at hotel

I did a pretty decent workout this morning on the hotel treadmill. Started with 5 min warmup jog then 7.7 mph for 2 min, then 2 min rest; then 7.8, 7.9, 8.0, 8.1, 8.2, 8.3, all mph for 2 min with 2 min walking 3.1 mph rest between each step... Then rest for 4 mins to hydrate. Now for the fun part. 8.4, 8.5, 9.0, and 10.0 mph for 1 min each with 2 min 3.1 mph rest in between each step.

I was sucking wind big time, but I proved to myself that I still have a little speed in these legs. Need to work on stamina.
Sent from my blackberry wireless

9 miles in 1:33:54

Good run with M, in nice conditions. Weather was upper 60's and very nice. The run ojective was to cover the distance in an even pace in under 95 minutes, and we did it. We started out with a mid paced-effort and didn't do a walk break until the turnaround point, when we walked for 1:30 or so. Then when we started running again, we didn't stop until coming home...very nice even pace. Next 4 runs will be a series of 5 mile runs, alternating between slow and fast...

RUN ANALYSIS
9 Miles in 1:33:54, 10:26 pace per mile at average speed 5.75 mph. Out and back splits 46:55 out and 46:59 back (very even!). Mile by mile (10:39, 10:21, 10:36, 10:09, 11:25, 10:13, 10:30, 10:13, 9:48).

RUN HISTORY
I have no other 9 mile runs in my blog so no specific history. Plus this was not a time trial...

3 miles in 26:17...not bad

Good run. This was a time trial and I was actually aiming for 27:00 or so and was able to do it in a better than expected time. According to my pace calculators, this means that I should be able to run a 2:04 half marathon. My goal is 2:00 half marathon. When I can do this 3 mile time trial in 25:00 or a 7 mile time trial in 1hr, then I am ready. There are 5 training weeks to get there. Will run 9 miles tomorrow in a nice even easy pace...aiming for 90 - 95 minutes for this run.

RUN ANALYSIS:
3 miles in 26:17, average pace of 8:46 per mile at 6.85mph. Out in 13:28, back in 12:49 (7 mph on the way back...nice). Mile by mile (8:48, 9:10, 8:19) with nice fast pace on the way home.

RUN HISTORY:
Personal best ever was 22:30 a long time ago. Did 25:28 on May 8, 2006 and 24:30 on November 11, 2005

5 miles in 51:11...yuck

Not a great run...started out with a nice pace and just ran out of gas. Was aiming for a 47 or so, and was on pace when I got to the halfway point at 23:40 so I thought I was on my way...but ran out of gas...I guess either I am not capable of maintaining that pace due to lack of conditioning, or maybe my head just was not ready.

7 miles in 1:11:23

Decent run with M and JR. JR is always good to run with because of her pace discipline...very consistent throughout any run. I felt good for this run and had enough juice to sprint the last 400 yards or so.

Run Analysis:
Almost even splits 35:38 out and 35:55 back. Average pace 10:12 per mile at 5.88mph

7 miles today

Ran 7 on the usual flat course with L and M. It was a warm, still, and muggy day and by mile 3, we were all feeling tired. Anyway, the next run for me is Tuesday for 5 miles.
Sent from my blackberry wireless