Weight 224.5. Not so great but at least i got the miles in. I was aiming for 1:22:00 max and was on pace hitting the turnaround at 42:12 but lost gas on the backstretch with lots of walking. It was hot and humid, and this dummy decided to go without hydration.
I will be in DC next week so will run my hilly 3 mile route there.
Sunday, June 21, 2009
Thursday, June 18, 2009
5 mile time trial n 47:39
Although this was my best 5 miler in a long time, my goal was sub 47, and I am disappointed at my lack of conditioning. My split on the way back was longer because I walked a little during the 4th mile....I guess the pace was too strong to maintain. If I really intend to hit a sub 2 at the RnR half in 11 weeks, then my time at 5 miles would need to be closer to 41:30 mins according to http://www.runningforfitness.org/calc/rp.php?metres=21100&hr=1&min=55&sec=0&age=39&gender=M&Submit=Calculate I am a long way off.
RUN ANALYSIS
It was rainy and in the low 70's.
5 miles in 47:39 (9:32 pace at 6.30 mph)
Out in 23:43 (9:29 pace at 6.32 mph)
Back in 23:56 (9:32 pace at 6.27 mph) -- return trip was weak.
Mile by mile (9:43, 9:19, 9:17, 9:58, 9:22) -- mile #4 was weak.
UPCOMING RUNS:
5 miles on Friday…try again to break 47.
RUN ANALYSIS
It was rainy and in the low 70's.
5 miles in 47:39 (9:32 pace at 6.30 mph)
Out in 23:43 (9:29 pace at 6.32 mph)
Back in 23:56 (9:32 pace at 6.27 mph) -- return trip was weak.
Mile by mile (9:43, 9:19, 9:17, 9:58, 9:22) -- mile #4 was weak.
UPCOMING RUNS:
5 miles on Friday…try again to break 47.
Sunday, June 14, 2009
7 miles in 1:13:12
12 weeks to RnR Half!
Nice run with LC and CT (who was running with us for the first time.). I saw JL on the way out and his wife CL on the way back...lots of people running today. The goal for this run was to maintain pace consistency at about 10:30 throughout for a nice relaxing run. The goal was accomplished and I feel refreshed. Both LC and CT finished ahead of me but they are a little faster anyway...
For this week, i need to get in 3 solid runs followe by 8.2 next Sunday.
Stats:
Weight 224 before and 222 after.
Temp 72 at start, 77 at finish with high humidity throughout.
7 miles in 1:13:12 at 10:27 pace and 5.74 mph
Out in 36:55 (10:33 pace and 5.69 mph)
Back in 36:17 (10:27 pace and 5.74 mph)
Friday, June 12, 2009
4 miles easy
Weight 225. Did 4 miles mixed bag...some cadence, some pace, some interval. 7 miles on Sunday, nice and easy. 1:15 would be okay with me.
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