10 Miles in 1:42:52

I ran this in "iron man mode" with no hydration and no stops (except for turnaround point). I think I could have done this in 1:40 even because I felt very strong at the end...got to the halfway point at 50:12, then walked for a while...

5.4 miles in 55:13

Still in Charlotte...ran the same route at http://www.usatf.org/routes/view.asp?rID=170261. I improved my time from Wednesday by about a minute...I attribute this to me just knowing where i was going and running with more purpose as a result.

5.4 miles in 56:20

Ran in Charlotte at the following route http://www.usatf.org/routes/view.asp?rID=170261. Since most of my running is on flat terrain in Virginia Beach, this route was a challenge for me because it has more hills than I am used to. Overall a good run...

18 miles in 3:37:00

Longest I have run since Shamrock Marathon. Ran with CW (who did 12) and MS who came with me for the whole distance. We started in the dark and it was cool, but sometime into the run at mile 12 or so, it started to feel warm. The next 6 miles were a struggle.

Upcoming runs: I will be in Charlotte during the week, so a couple hilly 5 milers would be good. Then next week Sunday a 13 mile timed trial.

7 miles in 1:04:59...NEW PR

NEW PR!! Nice run for me...The ojective was to do it in 1:07 or so, and I was able to pull out less than 1:05. Felt strong the whole way and had a decent sprint at the end. The way I figure, this means I SHOULD be able to complete a marathon in about 4:20...so this is how I will train...there are other factors, for example, Richmond Marathon has hills...

RUN ANALYSIS:
7 Miles in 1:04:59; 9:17 min per mile, 6.46 mph; out and back splits (33:14, 31:45); mile by mile (9:38, 9:09, 9:46, 9:22, 9:04, 9:33; 8:27)

RUN HISTORY:
I did this a couple years ago in 1:05:30 so...this is a NEW PR for me at this distance!!!