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!!