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.