7 miles in 1:07:14

RUN ANALYSIS:
7 miles in 1:07:14 at 9:36 pace; out and back -- out in 32:53 and back in 34:21; mile by mile (9:40, 9:10, 9:20, 10:00, 10:15, 9:56, 8:53).

I was planning on breaking 1:07 on this run, and was well on the way hitting the turn around in 32:53, but the wind was way too strong to keep the pace, and I faltered all the way home. There was enough juice in my legs to kick out a 4:00 on the last half mile, but by then too much time had been lost. Overall, this was not such a bad run, but could have been better with more pace discipline, especially in windy conditions. Grade B-

12 miles in 2:01:48

RUN ANALYSIS:
12 miles in 2:01:47 at 10:09 min/mile and 5.91 mph; out and back splits -- out in 59:47 (9:58 pace, 6.02 mph) and back in 1:02:00 (10:20 pace, 5.81 mph).
Weight before: 223; Weight after: 218.5

The original plan was to do 10 miles nice and easy, but my running partner this week (LC) is on a different plan, and he was due for 12 miles. Not wanting him to have all the fun by himself, I decided to run the 12. We were running together until about mile #4, then LC started to pull away while I stopped for hydration. I never caught up. He finished in 2:00:20 or something like that. Except for the longer return, this was not a bad run at all. I feel sore now, and I am sure I will even be worse tomorrow. The plan is for 7 miles on Wednesday in 1:07 or better, 3 easy on New Year', on 5 on Friday, and Sunday will be 8.

5 miles in 44:58

RUN ANALYSIS:
5 miles in 44:58 at 9:00 min/mile and 6.67 mph; out and back splits (out in 23:21 at 9:20 pace and 6.42 mph, back in 21:37 at 8:39 pace and 6.94 pace); mile by mile (9:43, 9:17, 8:30, 9:01, 8:27).

This was a decent effort. My original plan was to run at mid to easy effort for a 47 ish time, but after the first mile I decided to step it up a notch. By my standards, the 3rd mile was fast, and i paid for it during the 4th mile as I had to walk for a little to cath my breath.

The next run is a 10 miler at easy pace.

3 miles in 28:OO

Nice and easy run for 3 miles. 14:21 out and 13:39 back for negative splits. I was still a little sore from Sunday's 7 miler. I intend to do another 5, then 5 then 9 or 10 on Sunday.

7 miles in 1:11:29

RUN ANALYSIS:
7 miles in 1:11:29 at 10:13 min pace (5.87 mph); out and back splits 36:35 out and 34:54 back: mile splits (10:26, 10:10, 10:56, 10:13, 10:20, 9:48, 9:46)

The weather was nice at the start of the run at 46 degrees (F) with a slight drizzle. I dressed in shorts and two layers on top. As it turns out, I may have overdressed as I felt quite warm after the second mile. The pace came easy as I concentrated on running cadence to the beats of the songs I was listening to...there was no else riding or running...just me, the path, the puddles, and the occasional car. I felt like a runner again. Next runs are 3, 5, 5, and a long 9 next Sunday.

3 miles in 27:57

Write up to come...

9:42
19:08
27:57

O / B 14:26 / 13:31

Trying to get a virtual run together

Trying to convince a friend of mine to run at noon today, but she is leaving me hanging…she was going to be my motivation to get off my lard butt and run…and what does she tell me?  Some Yoda-sounding crap “the motivation must come from within”

 

 No sh-- Sherlock…but it would be nice to know I had support…

 

Come on!!  Let’s go!!

 

 

 

3 miles on Thanksgiving

i decided to go out and do a few miles at a moderate pace. My time was 28: something and it felt okay. I will do another 4 on Saturday and 5 on Sunday.
With 16 weeks to go for the Shamrock Marathon there is some time to build up some mileage.
It feels good to be running again...this time I want to focus on cadence and stride length in this cycle...

MARICRUZ STROMMEN - @Finish Line

MARICRUZ STROMMEN finished the 2008 Suntrust Richmond Marathon in 05:12:08

RANDY CONNER - @Finish Line

RANDY CONNER finished the 2008 Suntrust Richmond Marathon in 04:45:47

MARICRUZ STROMMEN - @20th mile

MARICRUZ STROMMEN ran a 03:46:38 20 mile split at the 2008 Suntrust Richmond Marathon

RANDY CONNER - @20th mile

RANDY CONNER ran a 03:26:06 20 mile split at the 2008 Suntrust Richmond Marathon

Disappointment...couldn't make it to marathon

Months of physical preparation. Months of mental preparation. Hundreds of miles run. Full gear check up to the night before...and...in the end...could not go. Family illness. Not happy but I need to do the right thing and take care of business here at home. There will be other marathons...and I will kick ass in the next one. Shamrock 2009...here I come.

Nice 12 mile run in 2:03

It was chilly and windy at the start. MS and RC were here and we set out at about 6:45. At first we were running together but by the 3rd mile I was driving the pace all the way to the turn around. We got there together at about 1:03. From there for the next 2 miles or so, MS was driving an agressive pace, until RC took over at mile 8, and he didn't let up until he finished in 2:01. I finished in 2:03, and MS finished in 2:05.

The good thing about this run is that we all did negative splits with a faster return.

Now, according to run predictions, my 2:03 extrapolates to a marathon time of 4:41:00, which would be better than last
year.
Here is the link: http://www.runningforfitness.org/calc/rpother.php?dist=12&units=miles&hr=02&min=03&sec=00&age=38&gender=M&Submit=Calculate

Next run is a 20 miler...i hope to do 3:40 again...

2.4 miles

Just a short easy run to loosen up a bit from the long 20 on Sunday.

20 miles in 3:39:20

This was a really good run for me. I actually broke the 11:00 pace barrier! The upcoming week calls for some tempo runs and some hiil repeats. Then next week's long run will be a 12 miler.

RUN ANALYSIS:
20 miles in 3:39:20, 10:58 avg pace per mile, 5.47 mph avg speed; out and back splits (1:49:59 out and 1:49:21 back); 5 mile splits (55:23, 54:36, 53:42, 55:39). I lost some gas during the last 5 miles but still was able to make it under 3:40:00.

RUN Alert

Robin Siczek, 03:49:23 (net) @ Finish (unofficial). Pace 8:44. By Bank of America Chicago Marathon.

RUN Alert

Robin Siczek, 02:42:52 (net) @ 30K. Pace 8:44. Predicted 03:48:58. By Bank of America Chicago Marathon.

RUN Alert

Robin Siczek, 01:54:01 (net) @ Half. Pace 8:41. Predicted 03:47:39. By Bank of America Chicago Marathon.

RUN Alert

Robin Siczek, 00:53:59 (net) @ 10K. Pace 8:41. Predicted 03:47:39. By Bank of America Chicago Marathon.

13 miles in 2:16:05

The intent was to run a fast 12, but we decided to run 13 instead. It was nice and cool at the start, with temp of about 55 degrees. M set the pace...normally i advise her when to slow down, but this time, i decided to shut up...afterall, she did beat me at the last half marathon. We were on a steady 10min pace on the way out, but on the way back, we played with various paces at interval. Out in 65:05, back in 71:00

18 mile run at easy pace

Nice weather. Decent run with RC and MS, although we did get tired about 14 miles into the run. I am very sore now, and will likely have some more soreness tomorrow...oh well, at least we got the miles in. Next week will be 12 miles, with a negative spilt objective...1:55 would be nice.

During the week i will do a couple 7 and 5 milers with hills and tempo included...

5 mile timed trial in 44:59

This was not a bad effort although not as fast as I would like to be.  I will say that this is the best 5 miler I have had since about February or so.  The split on the way home was nice too.  I give myself a B grade on this run…

 

RUN ANALYSIS:

5 Miles in 44:59, at average 9:00 min pace and 6.67 mph; out and back splits 23:39 (9:28 pace, 6.34 mph) and 21:20 (8:32 pace, 7.03 mph); mile by mile (9:32, 9:34, 8:49, 8:49, 8:11).

 

 

 

Nice 16 mile run

8 weeks to Richmond Marathon.

The objective was to get a good 17 miles in...but due to an "extended" break at mile #7 (ahem), we had to shorten the objective inorder for to get home in time to get ready for church. We were averaging 11 min miles the whole way, and it felt good. There was a 1.5 stretch on the way back where we went a little bit faster because JL joined us...

Next week is a 19 miler...should be fun!

6 miles in 56:58

Not a bad effort at all.  In fact, I feel pretty good about this run.  I was supposed to get up early and do it this morning, but I made the mistake of signing into work…and…you guessed it, I got hooked in.  Luckily, there was a 1hour break at my 2:00 hour so I decided to take advantaged…I am glad I did!  The weather was nice in the mid to upper 70s, and very windy.  I started with a nice slow pace, and did not really turn on the pace until the last 2 miles.

 

RUN ANALYSIS:

6 miles in 56:58 at 9:30 pace and 6.32 mph; out in 29:44 (9:55 pace, 6.05 mph) and back in 27:14 (9:05 pace, 6.61mph); mile by mile (9:42, 9:59, 10:03, 9:27, 8:53, 8:54)

5 miles in 48:23

Not a great run but I will take it. The temp was about 80 or so, and moderately humid. I felt good on the way out, hitting the halfway turnaround at 23:38, but got hot and lost that momentum after the 3rd mile. I think I was trying too hard to hit negative splits and wore myself out. I give myself a grade of C on this run.

RUN ANALYSIS:
5 miles in 48:23, at 9:41 pace, and 6.20 mph; out at back splits 23:38 (9:27 pace), and 24:45 (9:54 pace).

5 miles mixed bag

This was supposed to be a time trial, but ended up being an interval run for the last 2 miles. With less than 10 weeks to go, my training needs to be more disiplined. I will hit 5 miles again tomorrow with an easy consistent pace...goal of 47:00.

7 miles in 1:07:59

9:42
19:20
29:26
34:13
39:00
49:00
58:53
1:07:59

Write up to follow

3 recovery miles in 31:19

The purpose of today’s run was to recover from the soreness I still feel after Sunday’s half marathon.  My knees still hurt a bit, as do my quads and calves.  I was able to maintain a 10:30 pace throughout the run.

 

 

 

RNR Half complete;11 weeks to Richmond

Well, congrats to everyone for finishing.  I attached a results page.
 
Next mission is Richmond full marathon in 11 weeks.   The long runs I plan over the next 11 weeks are as follows:
 
15, 7, 17, 19, 12, 20, 13, 20, 13, 7, Marathon. 
 
of course, will run about 3 or 4 days during the week totalling about 17 - 20 miles in addition to the long runs...will need to add speedwork and hillwork.
 
TC


=============================
Terrence Cumberland
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Finished. 3 mins ago

Not the performance i wanted, but hey, half narathon #8 is in the books!

10:5 miles...last until finish

Alright. That's it. Time for the wu tang baby...next you hear from me will be at the finish in 25 minutes!

Mile 10; 3.1 to go

Well the second wind was short lived...searching for the third.

Mile 8 gel

Tough goiung so far...on a 2:24 pace...uggg..but it feels like a second wind is kicking in.

Mile 6

2:15 pacers just went by...lol..oh well

Mile 4 gel stop

It is really humid and hot.

Started

In corral waiting to start

Lining between 2:07 and 2:15 pacers.

On the bus

Ikm on the bus taking me to the race. The weather does not yet feel too hot or sticky, but that is likely to change. Meeting up with the rest of the crew at the start...should about 9 of us. For the women i think either CB or CW will come in with best times. For men, i thnk FB will be the best in our group. They are all capable of sub 1:55:00.

18 hours to rnr half!!!!

 
Aggressive Goal 2:08. Likely time 2:17. Worse case 2:24 on up....hmmm...might run with the 2:15 pace group for a while to see how I'm doing, then take it from there...45 seconds per hydration stop with gels every 4 miles. 
 
Supposedly there is a way to track runners online this year since they are using a new kind of chip.
 
I am going to get my packet today at 2:30 or so...then will go home and try to relax (with 2 hyperactive kids...yeah...right!).  HopefullyI will get 6 hours of sleep tonight...usually do about 4...
 
Tommorrow's forecast calls for mid 70s at the start...and humidity may be high...hmmm...it may be worth starting to build my electrolytes now.  For dinner tonight, pasta with marinara is definitely on the menu.
 
I need to load my running pack...MP3 player, 3 gels, 24 ounces of poweraide, id, $20, cellphone; then in my gear bag i need flip flops, towels, change of clothes, tylenol, maybe a banana, and a bottle of powerade...that should cover it.
 
I need to get ahead of the dreaded bonk...for breakfast, I will have a nice ham and cheese sandwich and chase it down with some powerade, followed by yogurt (calms the stomach enzymes down).  Then I'll carry a banana to eat about 40 mins before the start.  Of course, I need to drink powerade
 
From the start through mid-run will mp3 will be set to dancehall reggae (Surprise Riddim) for consistent pace discipline.  Late in the run, we are gonna to set it off with the hip-hop flava...Wu-Tang baby!! 36 Chambers and Triumph albums.  Plan on a strong finish.
 
After the run, might hang out for a bit (we do it every year, right?)
 
GOOD LUCK RUNNERS!!!
 

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7 miles in 1:15:07....grrrr

9:48
19:30
29:38
39:30
50:12
1:05:05
1:15:07

Don't wanna talk about it :-(

... okay, ready to talk about it now. Hit the turn around point at 34:38 and 4th mile at 39:30...sure a little slower than plan, but stil somewhat slavageable i thought...but then BAM! the wheels came off...i stopped and walked for a little. i tried fast music, slow music, no music, chanting to a cadence, NOTHING worked...just could not get the groove going again...to say disappointed would be understating it...PISSED is more like it...but pissed at what? Now as I look back, there was and is no one to blame but me. I made the choices that led to my current conditioning. Now is not the time to mope about it, now is the time to learn and adjust; afterall, the true goal on the horizon is not the half marathon on Sunday, but rather the FULL marathon in 12 weeks. There is still time...

Going for 7 mile timed trial right NOW

Gonna try to hit 1:05:00 with neg splits out and back of 33:00 and 32:00

If i can do this, then i should be able to run 2:10:00 in half marathon next week.

Tc

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3 miles in easy 30:14

This was just a recovery run after Sunday's long 13. Felt sore at the beginning but got loose. 10:35, 10:15, 9:24 were the mileage splits

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2 weeks until RnR...13 miles in 2:27:41.

Nice run.  about 70 degrees at the start. Started out with a nice easy pace, chatting it up with M and RC...we were doing about 10:50 pace or so (not bod considering we stopped twice for water breaks on the way out.  Got to the turnaround point at 1:10.  We gel'd and then started back.  RC and I felt really good so we started to push the pace a little.  M was doing okay but she couldn't keep the pace RC was hammering out on the way back (after a while he was ahead of me too)...to her credit she kept going though (M is always persistent).  RC and I doubled back a couple times to get her.  After a while, RC just kept on.  M and I did the last mile under 10:00 which was great for us considering it was the end of nice long run. 
 
I am most happy that I did not bonk this time....cooler temperature, decent breakfast, better hydration strategy.  A little sore but that's okay...feeling good overall.
 
Upcoming RUNS:
 
08/19  4 mile recovery at easy pace
08/20 6 mile get psyched#1 at the beach (at goal pace of 9:50)
08/22 6 mile get psyched#2 at the beach (at goal pace of 9:50)
08/24 7 mile timed trial...gonna try to hit about a 1:05 or so.
08/26 5 mile get psyched #3 at the beach (goal pace of 9:50 per mile)
08/28 4 mile get psyched #4 at the beach (at goal pace of 9:50)
08/31 RACE DAY BABY!!!!  TIME GOAL 2:10 or better!!
09/02 4 mile rcovery at easy pace
09/03 - 11/15 Marathon mileage buildup...details to follow.
 

 

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3 mile time trial in 26:36...ok

Weight 220: Not a bad run…in fact, this is my best 3 miler all summer.  Weather was nice in the mid 70s and slightly overcast. I was eagerly anticipating the run and felt good going out.  Got a little tired on last half mile but finished really strong.   Would like to see if I can keep the same effort level up for a longer run…

 

RUN ANALYSIS:

3 miles in 26:36, 8:52 min per mile and 6.77 mph; out and back (out in 13:54 @ 9:16 pace, back in 12:42 @ 8:28 pace); Mile by mile (9:16, 9:05, 8:15)

 

RUN PREDICTIONS:

Supposedly I can do a 2:05 half marathon according to the run predictions at http://www.runningforfitness.org/calc/rpother.php?dist=3&units=miles&hr=0&min=26&sec=36&age=38&gender=M&Submit=Calculate

 

Been doing a little running.

3 weeks until rock and roll half marathon.
ran 11 miles on sat aug 2. It was brutal. Did 3 miles on mon aug 4 in 27:17. Then did not run again until Sunday aug 10 when i did 6 miles...again i bonked. Something isn't right...don't know if it is mental or physical. At this point, i'm looking at a 2:30 half marathon. I'm bummed.

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2 mils to go...hit the wall...dying here !

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5 miles to go

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5 miles in 47:01

Best run in a while...but then again, it was a cool morning in the mid 70s.

RUN ANALYSIS
5 Miles in 47:01 at 9:24 min per mile, and 6.38 mph; out and back splits (out in 24:09 at 9:40 pace, back in 22:52 at 9:09 pace); mile by mile (9:46, 9:47, 9:12, 9:25, 8:41)

3 miles mixed bag

Did some pacework and some speed intervals. Not disciplined, but a good workout. Will do another 5, then 3, then long 9 on Sunday.

6.5 in Norfolk

Ran Mercer's route...it was hot...stopped a few times...definitely want to do it again. Maybe next time she won't have to double back for me.

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5 miles in 49:21

Much better run than last time. Sure, the time still sucks, but i did not bonk this time, i kept running, and my last mile was faster than my first. I do not even want to venture a guess on what my half marathon time will be in six weeks, but right now, i would be lucky to hit 2:24.

Next run is 7 miles, hopefully in 1:15 or so, then next week is focus on tempo and pace discipline.

RUN ANALYSIS:

5 miles in 49:21 at 9:52 min per mile and 6.07 mph ; out and back (25:22, 23:59); mile by mile (9:50, 10:22, 10:12, 9:55, 9:02).

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5 miles in 49:24

Weight 222.5. Very warm this morning ( in the 80s).  I was aiming for a 47:30, and was actually on pace at the end of the 3^rd mile, but bonked after that.

 

RUN ANALYSIS:

5 Miles in 49:24 at 9:53 min pace and  6.07 mph; out and back splits (23:35, 25:49); mile by mile (09:30, 09:25, 09:26, 10:27: 10:36)

 

3 miles in 28:00

I guess i am starting from scratch again... Tried to do a mid paced effort, but it turned into a progressive tempo instead. First mile was easy in 9:53, and got to the turn around at 14:45. I hit second mile marker at 19:32 (9:39 mile) and picked up a really fast pace...couldn't keep it up though and I ended up walking for a bit. Re-started slowly and caught that fast pace again to finish at 28:00 (8:28 mile).

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4 miles in 36:39

Weight 227: Well, my run was not good, but not definitely not horrible like last time…the fact of the matter is, I have no one else to blame but myself…can’t gain 10 pounds of blubber in a 2 month period and expect to keep running well.

 

RUN ANALYSIS:

4 miles in 36:39, 9:10 min/mile, 6.55mph; Out and back (out in 18:30 – 6.49mph, back in 18:09 – 6.61 mph); Mile by mile (8:56, 9:34, 9:07, 9:02)

 

RUN PROJECTIONS:

At this level ( 4 miles in 36:39), according to my favorite run predictor I can do 10K in 58:13 and half marathon in 2:07:33.  Not where I want to be right now.  I want to be able to hit 56 in a 10K and about 1:58:00 in a half marathon…

4 miles in 37:50...not good

I don’t wanna talk about it….ugly run, rainy, I got splashed, my time sucked….grrrrrrr

7 Miles in 1:11:50

Weight 226: Was initially going to make this a time trial, but had a couple good reasons to stop. at 0.75 mark I stopped and went back for my running partner who showed up a little late. Then on way back during mile 5 stopped and talked to another runner whom I hadn't seen in a while. Still a good run though.

Running 4 or so on Tuesday...will see if I can break 36.

5 miles in 52:22

Weight 226. Ran with M. The aim was just to run easy, but it turned out to be much more than that...G-Man came over with his bike, and he kept us on some interval paces on the way back from the turnaround. We did periods of 6, 6.5, 7, 7.5, 8, and even very short spurt of 12 mph at the end! M was hanging tough all the way, and she was actually a little bit stronger than me until we got to the very end. Great workout!!!

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5 miles in 46:01

Weight 228: Wow, I have really ballooned up...gotta reign myself in somehow. 5 miles in 46:01 is not a great run considering I was really trying to hit 44:00. Obviously I am waaay out of condition. I will spend the next few weeks watching what I eat and when, as well as increasing my running and other exercise

RUN ANALYSIS:
5 miles in 46:01, at 9:12 min per mile, and 5.52 mph; out back splits (23:05, 22:56); mile by mile (9:12, 9:04, 9:11, 9:43, 8:51). Mile #4 was not so good, and mile number 5 was only saved because of a strong kick at the end...

5 miles slow in 53:47

Just a slow easy run to work my way back into things...ran with LC for the first time in a while.

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3 miles in 28:29

Weight 223.5.  I Haven’t run in over 2 weeks, and I could feel it.  I have definitely lost some conditioning. This was intended to me a moderate paced effort and it was, although it would have been nice to hit 26 as a moderate effort.  As it now stands, I think my conditioning will allow me to hit 26 at a fast effort.  The next few weeks will be spent trying to get back to the point where 26 at this distance is easy.

 

RUN ANALYSIS:

3 Miles in 28:29, 9:30 min per mile, 6.32 mph; out in 14:46, back in 13:43; Mile by mile (9:49, 9:43; 8:57).

 

5 miles in 44:40

Weight 222. Well i have gained a little weight since last month, but that isn' surprising given my reduction in running recently (and quite frankly an increase in eating). Nevertheless, today's run was a decent effort. I was hoping to beat 45:00 and I did, but it took some effort on my part. I think I am going to run the shamrock 8k since I am unwilling to run the marathon on Palm Sunday.

RUN ANALYSIS:

5 miles in 44:40, 8:56 min per mile, 6.72 mph; out and back --23:05 out (6.50 mph) and 21:35 back (6.95 mph); mile by mile (9:16, 9:23, 8:36, 8:43, 8:42).

3 miles in 26:55

Just trying to get back in to the swing of things...After I found out that i would not be able to run Shamrock Marathon afterall, I kinda got despondent and just stopped running altogether. After only 2 weeks off, it is amazing how much my conditioning has degraded. While this was not and all out effort, it was pretty close, and as such the time itself is not that great. A 25:00 for this level of effort would have been acceptable...anyway, won't get too despondent...

RUN ANALYSIS
3 miles in 26:55, 8:55 min per mile, 6.69 mph; out and back splits 13:55 (6.42 mph) out and 13:00 (6.92 mph) back; Mile by mile (9:24, 8:58, 8:33)

5 miles in 46:35

On Tuesday. Not what I expected.  I was hoping for a sub-44, and was actually well on the way after I hit the midway point at 22:24 (assuming 1 minute improvement on way back) but got phone call at mile #3, and had to stop…after that could not regain the groove…oh well, maybe next time

Time index

10:09
20:26
30:49
41:10
51:19
1:01:27. 1:06:08
1:11:12
1:21:23
1:31:39
1:41:49
1:51:23
2:01:20
2:11:07
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13 miles in 2:11:07

Moderate pace. The goal was to put some effort into making it between 2:10 and 2:15, and I did it. With only 7 weeks to go until Shamrock, my training is very much behind.
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7 miles in 1:02:52...NEW PR !!!!

Weight 219. This is my best performance at 7 miles ever! I wanted to go out for it and try to get a PR, but it was a bonus to break the 1:03 barrier! The weather was a little chilly at 38 degrees, but it didn't matter after the first mile. There was a stop of 45 seconds for the stoplight at Holland, but i did not adjust the time or stop my watch...who knows, maybe that stop gave me a well needed recovery so I could continue even stronger. IfI use my 4x formula to calculate marathon performance, then I should be able to do 4:12 in a Marathon! I will train accordingly.

RUN ANALYSIS:
7 Miles in 1:02:52 at 8:59 per mile and 6.68 mph; out and back splits 32:53 out and 29:59 back; mile by mile (9:15, 9:40, 9:20, 9:04, 8:46, 8:40, 8:07). This was a straight throught run with no hydration and no planned stops.

RUN HISTORY AND PROJECTIONS:
My last PR was set in September 16, at a time of 1:04:59, so I beat this by a full 2 mins! Click here for projections

5 miles in 45:11

Nice run. Objective was to get under 47 and I did. Started with a nice mid paced effort and kept building on it. With only 8 training weeks left before Shamrock, I need to get more dedicated in my running. I also need to include more stretching and cross training. My core is weak, and I am not as flexible as I need to be. Right hip flexor and ham are problematic...hopefully strength and conditioning will help...

Run analysis:
5 miles in 45:11 at 9:02 per mile 6.64 mph; out and back splits 23:27 out (6.40 mph), 21:44 back (6.90 mph); mile by mile (9:27, 9:17, 9:09, 8:57, 8:21). My last mile is usually so much faster than the rest..need to even out the effort.