6 laps in Georgetown; about 5.7 miles.

Ran around big loop in Georgetown, Exuma. Loop is about 0.96 miles around and include 1 steep hill, and another hill at a gentle slope. Here are timechecks at each lap: 9:27, 18:53, 28:23, 38:08, 48:02, 57:40

7 miles in easy 1:09:

Weight 219:  A little chilly this morning at 40 degrees, but ran in shorts anyway.  The objective today was just to run a nice consistent pace throughout. Tomorrow I may do another 7 and then 13 on Friday…why 27 miles in 3 days? Well, just trying to cram my miles in before we go on vacation.

 

Run Analysis:

7 Miles in 1:09:38 at 9:57 in per mile and 6.03 mph; out and back splits 34:57 out and 34:41 back…nice and even; mile by mile (9:43, 10:14, 10:03, 9:54, 9:19, 10:30, 10:10).

5 miles in 43:58

Tell the chef to stay home ‘cause I’m COOKIN’!!!!   I am very happy with this run and it looks like my new GT-2120s will be good to me.  My right ham and hip flexor are still out whack, but getting better and hanging in there.

 

The objective of today’s run was to do a progressive tempo where each successive miles becomes faster.  I accomplished this quite well, and felt like I had a good workout by the end of it.  I actually surprised myself since a) this wasn’t a time trial so I wasn’t really trying to run fast, and b) it has been a while since I broke 44:00 in a 5 miler.

 

RUN ANALYSIS:

5 miles in 43:58, 8:45 min per mile @ 6.82 mph; Out and back splits – 23:11, 20:47 (wow…I was blazing by my standards on the way back); mile by mile (9:28, 9:22, 8:33, 8:32, 8:03).

 

RUN HISTORY:

This is my best time this year on this route.  My PR on this route is 43:44; in November 2005.  I think if I was trying for time, I probably could have knocked a couple seconds off that today…

 

RUN PROJECTION:

According to http://www.runningforfitness.org, I should be capable of 4:15 in a marathon…so I need to do some pace runs at 9:44 (6.16 mph).

 

5 miles in 47:28 in honor of my Asics GT-2120

Ran 5 miles today as I retire my most productive and best running shoes ever…my Asics GT-2120s.  They were with me when I almost got run over by a pickup early one morning in Charlotte NC.  They were with me when I posted my best times in 7 mile and 9 mile practice runs at 1:04 and 1:22 respectively. They were with me as I posted my best time ever in the RNR Half Marathon at 2:14:04.  They were with me when I finally broke the 5 hour marathon barrier in the Richmond Marathon, then walked a mile to my car and drove home…stick shift (ouch).  They were with me today as I took a nice and easy trot for 5 miles.

So…a moment of silence please for my old ASICS GT-2120s.

I just bought 2 more pairs at amazon.com for a great price!!

RUN ANALYSIS:
5 miles in 47:28, 9:30 min per mile at 6.32 mph; Out and back route (out in 23:50, back in 23:38); mile by mile (9:43, 9:40, 9:04, 10:04, 8:55)

10.7 miles easy in 1:19:38

Just a nice easy run...rebuilding mileage in preparation for Shamrock marathon in 3 months. Felt pretty good all the way through and wasn't straining at all. For this week, I will put in about 26 miles or so with a long of 13 on Saturday.

4 miles in 34:54

Timed trial this morning...really tried to go at it, and did quite well for the first 2.5 miles, but then got winded and stopped 3 times on the way back. I think I injured my hams on the last 200 yard sprint.

RUN ANALYSIS:
4 miles in 34:54, (8:43 min/mile, 6.88 mph); out and back splits (17:20 out and 17:34 back); mile by mile (8:30, 8:50, 8:54, 8:40)

RUN HISTORY:
I think this is my first time under 35 mins for this run.

Run in downtown Norfolk

Ran with RC and MS after work. About 3 miles or so...ran from work to pagoda and back, then did 2 repeats of dominion garage from ground to top floor, alternating between slow and fast for each uphill. Jogged down slowly between repeats. Nice workout in 35 mins.

7 miles in 1:13:06

Weight 221: Ran with M.... 7 miles nice and easy, where the objective was just to get back into the swing of things. Actually, since it had been 3 weeks since I last ran, I wanted to take it slowly and do 1:17:00 or so. It turns out my legs just wanted to go a little faster...pleasanly surprised.

Okay so with 15 weeks until Shamrock, mileage needs to ramp up a bit...so 10.5 miles next week

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