Treadmill intervals

2% incline; 3.5mph walking warm up, then 3 mins at 7.5, 7.6, 7.7, 7.8, 7.9 with 2 mins of 3.5 mph in between, then 1 minute each of 8.0, 8.5, 9.0 mph with 1:30 in between.

15 miles in 2:46:30

RUN ANALYSIS:
15 miles in 2:46:30 at 11:06 pace and 5.41 mph; Out and back splits -- 1:17:34 (10:21 pace and 5.80 mph); and 1:28:45 (11:51 pace and 5.06 mph); 5 mile splits: 51:30, 55:00, 1:00:00. Run grade C


It was very cold…I almost got frostbite in fingers on the way back…I stupidly took jacket and hat and gloves off…I am not happy...run grade c

3 miles in 26:12

RUN ANALYSIS:
3 miles in 26:12 at 8:44 pace and 6.87 mph; out and back splits -- 13:02 (8:41 pace, 6.91 mph) and 13:10 (8:47 pace, 6.84 mph); mile by mile (8:37, 8:43, 9:57); run grade B.

I am glad I went out to run but not over please about the results. I should be able to hit 25:30 for this...

13 miles in 2:07:05

DETAILED RUN ANALYSIS:
13 miles in 2:07:05 at 9:47 pace and 6.14 mph; out and back spits -- 1:03:07 (9:43 pace at 6.18 mph) and 1:03:58 (9:50 pace at 6.10 mph); mile by mile (9:48, 9:23, 10:14, 9:30, 10:05, 9:53, 9:23, 9:57, 9:53, 9:40, 10:19, 10:00, 9:00). Run predictions: Click here for chart

Run grade A-.

This was a very good run. I was hoping to do better on the way back (I prefer neg splits) but am still happy that there was not too much pace degradation. LC was driving a nice pace on the way out, and we ran together for the first 2 miles, but then I stopped to hydrate (I haven't figured out how to drink on the run yet) while he kept going. He stayed ahead of me for the rest of the time (he finished about 40 seconds ahead of me). I took gummies at miles 4 and 10...i've decided to run with gummies at this year's marathon instead of those messy gels. Next week is a 15, which I will run at a very easy pace.

5 miles in 46:17

RUN ANALYSIS:
5 miles in 46:17 at 9:15 pace and 6.48 mph; out in 22:31 (9:00 pace, 6.66 mph) and back in 23:46 (9:30 pace, 6.31 mph); mile by mile (9:14, 8:52, 9:07, 10:35, 8:29)

I started out at a nice clip, but it was very windy today, which really hit hard on the way back. In fact I stopped a couple times on the 4th mile, hence the 10:35. i give a grade A- going out, but B- coming back for combined B effort.

9 miles in 1:28:25

RUN ANALYSIS
9 miles in 1:28:25 at 9:49 pace and 6.11 mph; out and back splits -- out in 43:20 (9:38 pace and 6.23 mph), and back in 45:05 (10:01 pace and 5.99 mph); mile by mile (10:08, 9:32, 09:43, 9:27, 9:47, 10:00, 10:00, 10:00, 9:48); Run Grade B

11 Weeks to Shamrock!
It was chilly this morning at 34 degrees. LC came over and we stated running at about 7:10. Although he was running 13, LC was really pushing the pace, and we got to my turn around at 43:20 (his turnaround was 2 miles further). On the way back i just did not have the juice to keep it up so I slowed down a bit and stopped a few times. There was no wind this time, I was just not performing well. So a solid B+ going out, but B- coming back...B effort.

7 miles in 1:05:29

RUN ANALYSIS:
7 miles in 1:05:29 at 9:21 pace and 6.29 mph; out and back splits - 33:24 out (9:33 pace, 6.29 mph); and 32:05 back (9:10 pace, 6.55 mph); mile by mile (9:40, 9:16, 9:29, 9:44, 9:14, 9:15, 8:51). Run Grade B+

This was a decent run for me. I felt good for the most part, but felt like stopping a couple times, although I did keep on going. Miles 3 and 4 were uneven an relatively slower than the others, but mile 7 was a decent enought recovery. It should be noted that the last 2 miles were covered in 18:06...not bad.