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!