7 miles in 1:04:23 !

This was my best 7 miler in a long time:

32:41 out and 31:42 back.
mile by mile 9:30, 9:23, 9:16, 9:15, 9:14, 9:05, 8:40...

I got faster throughout the run...very good.

3.6 miles in

3.6 miles in 31:00 at 8:37 pace and 6.97 mph.

Out in 16:13 at 9:01 pace and 6.66 mph.

Back in 14:47 at 8:13 pace and 7.31 mph

 

This was a good run for me. I am particularly pleased with the return trip since I have not run that fast in a little while

4 miles

2 laps around trashmore thanks to LC.

I had not run in 5 weeks (since RnR).

It felt good to be out again.

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RNR Half in 2:13:24

At least by my watch. The official time will be out this afternoon.

I did not make my goal of 2:10 but I did PR in this event. My previous best here was 2:14:28 in 2007...so I am Happy

4 miles in 38:11

I was hoping to complete this 4 mile run in 36 mminutes or less, and after reaching the turnaround point at 19 minutes, I thought it possible to return in 17 minutes, however, I just did not have the juice. I ran out of gas and ended up walking quite a bit on the way back.

In any event, with this finish time, the race predictor still has me finishing the Half Marathon in about 2:13.

I plan on running 9 miles on Sunday, on a special route that includes a good portion of the race course.

10 Miles in 1:39:52

This was a very satisfying run.  It was my intention to maintain a 10 minute pace throughout, and finish in about 1:40 and this goal was met.  I checked my time every 2 miles, and I was hitting all the markers at about 20 minutes.  There were a few unscheduled stops for the last 2 miles, but even with that, I was able to complete that segment in under 20 minutes.   I got to the turnaround point at 50:19 and my return trip was a little faster at 49:33; I love running negative splits!

 

 Now, using my favorite run predictor at  http://www.runningforfitness.org/calc/rp.php?metres=16090&hr=1&min=39&sec=52&age=40&gender=M&Submit=Calculate I can do a Half Marathon in 2:13.  My goal is actually 2:10.  So, the question is, can I run the first 10 miles just like I did today, and finish the last 5K in 30 minutes?   If the answer to that is yes, then 2:10 is all mine! 

 

Next run will be 8 along the course.

 

4 miles in 42

This was not a good run either…It now seems that my bad runs are outnumbering my good runs.  Maybe I need to reset expectations on what “good” is.  I may be setting the bar too high for my current conditioning.  For example, 37 minutes would have met the  “good” expectation for this distance; well, is that pace a possibility for me nowadays?

 

The fact that I am questioning myself is not a good thing.  Doubt has crept into my psyche, and I need to eradicate it before the half marathon in 19 days.

 

 

13 miles in 2:48

There is definitely a disturbing trend here. I do not seem to be improving, in fact, I appear to be getting worse. Of course, I did get dehydrated yesterday after mowing, and I was running on only 2 hours of sleep, but this peformance was very very disappointing. I was running with MS and she did a good job of trying to keep me going (and she got me ice from 7-11 on the way home), but at some point I was taking so long, she had to leave me.

Tuesday is my next run, and I will need to do 5 miles easy...well 26 easy out and 23 back.

5 miles in undisclosed time

I am not proud of this time so I will not post it. It had been over a week since I last ran, and combined with the warm temperatures, conditions were not conducive to a solid run.

I did use the opportunity to do a few short bursts of speed intervals, but with less than 4 weeks left until the half marathon, I am not sure if that will help me meet my 2:00 goal.

9 miles in 1:32:05

Not too bad I guess. My aim was to finish between 1:30 and 1:35, and this was perfectly in the middle of that range. At some point though, i need to average better than 10 minute miles for an extended period of time.

7 miled in 1:25:30

This was an utterly disappointing run. My intention was to complete this in 1:10:00 or better, and I was actually on pace given my midpoint turn-around time of 35:14. However, my pace totally collapsed on the way back, and I found myself stopping quite frequently.

My efforts need to get better if I am to do as well as I plan for the half marathon in 5 weeks.

3 miles in 27:40

This was not such a good time.

3 runs of 3 Miles each on the ship

I ran for 3 miles on 3 separate days while on the Carnival Freedom. I did not have my stopwatch with me so I am not sure what my time was, but i will say that given the temperature and the windy conditions, I felt challenged. Whe I get home I will need to increase mileage and work on some cross training.

7 miles in 1:15:30

This time was horrible. I am glad I got the miles in but my expectations were set for a 1:10 or so.

It was warm so perhaps that sapped my energy in the last 3 milesn but it may be warm on race day too, so I can not allow myself to be drained like this.

I think I need to run some fast intervals in heat in order to build tolerance.

7 Miles in 1:12:55

The weather was warm, and I felt pretty good on the way out, and was planning on hitting 1:10, but by the time I got to the 5 mile marker on the way back, I started to feel tired.  I walked 3 times between mile 5 to the finish.

 

36:30 out and 36:25 back…although this looks like even splits, I encountered a long traffic like on the way out, but lots of walking on the way back.

 

 

 

5 miles in 45:58

This is my best 5 miler this year so far. The weather was perfect, and my left hammy felt good, although I still did not push it with my traditional all out sprint at the end.

Out in 23:41 and back in 22:17
Mile splits: 9:27, 9:34, 9:12, 9:00, 8:45 ( I broke 18:00 in the last 2 miles with 17:45 !)

Good run...now I am going to have a GREAT day!

Ran 5 laps in 33:11

5 laps in the neighborhood at 0.67 miles per lap. Therefore total distance was 3.35 miles.

Lap splits: 6:40, 6:30, 6:40, 7:08, 6:13

This is the best my left hamstring has felt in nearly two weeks! It does not hurt right now but I did not want to stress it with an all out sprint at the end.

3 miles in TX

I ran outside in Addison for th first time. Usually I run in the hotel exercise room, but this time I decided to go out and get some fresh air. My left hamstring muscle is still sore from when I strained it last week, and for the first mile i was able to run with just a little discomfort. After that however, i hadto stop and walk for a little, and then when I started running again, it was with a limp. Hopefully this leg heals soon.

Injury during time trial

I went out expecting to do a 5 mile run in 45 mins this morning, only to pull up with a ham string pull at the first mile. I tried stretching and massaging but I still could not run. So I had to turn back and walk home.

This was disappointing because I really felt good before that, and I think my time would have been on target.

Hopefully this is not a long term setback.

Terrence Cumberland, PMP, GB
Senior Change Manager
Card Technology Integration
(757) 468-4014

3 miles on treadmill in DE

I did intervals on the treadmill in the hotel:
2 mins each at 6.4 mph, 7.0 mph, 7.5 mph, 8.0 mph with 1 min break in between.
then 1 min each at 8.5 mph, 9.0 mph, 9.5 mph with 2 min break in between..
then quick sprints at 10.0 (5% incline)

7 miles in 1:16:24

35:45 out and 41:39 back.

This was not a great run but at least the miles are in. I ran with MW who was not as strong has he normally is.

5 miles in 46:14

5 miles in 46:14 at 9:15 pace and 6.49 mph.
23:43 out (9:29 pace @ 6.32 mph) and 22:31 back (9:00 pace @ 6.66 mph) ;
Mile splits (9:38, 9:34, 9:00, 9:12, 8:50)

I am pleased with these results. This was supposed to be a nice and even paced run with 47:30 as the goal, however, my legs just wanted to go faster and soon the goal shifted to 47:00, 46:45, 46:30, until I finally settled on trying to beat 46:20.

Tomorrow's run will be for 6 easy miles with a goal of 1 hour.

Terrence Cumberland, PMP, GB
Senior Change Manager
Card Technology Integration
(757) 468-4014

6 miles in 1:05:26

31:35 out and 33:51 back.

I am not pleased with this run since my goal was to complete it in an hour, however, given the very warm and humid conditions (85 degrees by the time I finished), I suppose I should be satisfied.

With 13 weeks left until the half marathon, there is ample time left to rebuild my endurance and improve my running. I am planning on 1 more week of base building, and then I will kick in with some tempo and endurance (consistent pacing and cadence over increasing distances).

After that, it is 4 weeks of strength and stamina (hills) followed by 4 weeks of speed and 1 week of taper.

If I stick to it this time, my finishng time could be 1:50 or so for the half marathon...but then again, I say this every year don't I?

Terrence Cumberland, PMP, GB
Senior Change Manager
Card Technology Integration
(757) 468-4014

3 miles in 28:32

I was hoping to do this in 27 minutes, and was well on the way when I hit the turn around point in 13:35, but I ran out of gas. I ended up doing three walk breaks on the last mile.

 

My next run will be a 5 miles easy tomorrow and then on Friday I will do another 5 miles but in tempo mode starting with 10 min miles and progressing up to 8:30 on the last mile.  Total time should be about 47:30…but we will see!

 

 

5 miles in 48:58

Out in 24:50 and back in 24:08; mile by mile (10:13, 9:40, 9:57, 9:51, 9:17)

I ran with MW for the first time. It was slightly breezy and warm, but still a good day for a run. We ran together for 3.75 miles then MW picked up pace. He finished 24 seconds ahead. I am trying to convince him to run the RNR half...

6 miles in 1:00:12

30:15 out and 29:57 back. Mile splits (10:18, 9:46, 10:11, 10:05, 10:12, 9:40)

The goal was to run a consistent pace and finish in an hour. I ended up stopping a few times on the way back after the 4th mile, but iu was still able to finish close to goal time.

My feet did not tingle during this run.

5 miles in 48:50

Out in 24:35, back in 24:15. Mile by mile 9:56, 9:51, 9:30, 10:25, 9:08.

I am pleased with the overall result since I was aiming for 49:00. I did do a couple stops on that 4th mile though so it was not as smooth a run as I would have liked.

The temperature was cool with a slight drizzle, so running conditions were ideal. I did experience some cramping and tightness in my right calf for the last 3 miles, and for the last mile, the my toes in my right foot got numb. I wonder what that is all about? I need to research.

4 miles in 37:08

Out in 18:59 (6.32 mph) and back in 18:09 (6.61 mph); last mile in 8:36.

This was a very good timed trial. I was aiming for 38 minutes and almost broke 37. At some point I expect to plateau, at which time I will switch it up a little. The next run will be a 5 miler on Tuesday.

4 miles in 38:52

20:28 out and 18:24 back. Mile splits: 10:15, 10:13, 9:40, 8:44

Really good run for me right now. The weather was just perfect for a decent 4 miler. I am very happy that I was 2 minutes faster on the way back than on the way out, and that last mile was really cooking.

4 miles in 39:28

20:27 out and 19:01 back. Miles by mile 10:16, 10:11, 9:48, 9:13

I am please with these results. The weather was perfect and it allowed me to get slightly faster with each mile. I did not finish with an all out sprint but there was enough juice in my legs to do that if I wanted to.

My next run is on Wednesday for 4 miles although my legs are telling me they want to go again tomorrow...I think the running fever is coming back...

3 miles in 30:43

14:50 out and 15:53 back. Mile splits 9:55, 10:20, 10:28.

This was not a great time but at least I did derive some benefit out of it. The original goal was to run a consistent pace and do the run in under 29:00 but it was a bit hot and my energy was gone after the turn around point. So I decided to do intervals of fast running and walking the rest of the way, similar to fartlek though not as disciplined. The final burst to the finish was pretty good though my 40 year old legs do not have as much juice as they used to.

I will run again on Monday

3 miles in 29:40

14:59 out and 14:41 back. Mile by mile 9:50, 10:29, 9:31.

Well, had to start sometime. I actually feel good about this run particulary because it is the first for about 6 months.

If I can make the time to do things when they are supposed to be done, then I can get all the running in that I want to. It all starts with me going to bed by 12 midnight so I can get enough sleep and not be too tired to run (I am too old to run on just 4 hours sleep).

Status update

Okay, I have good news and bad news.  Bad news first (so we can at least finish on a good note:

I weigh 229 pounds, and the circumference around my stomach at the point of the navel is 43.5 inches. I have not done any real exercise in about 4 months and I feel crappy.

 

Now for the good news.

I weigh 229 pounds, and the circumference around my stomach at the point of the navel is 43.5 inches.  This is the absolute worst I will be, and everything from this point will be better.  So things are looking up for the future!

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