9 miles in 1:23:27

Cool this morning...was aiming for 1:25 and beat it! Feels good. It was windy but I kept my 180 cadence going by counting triplets per second

Lap1 09:36.32 09:36.32
Lap2 09:28.16 19:04.48
Lap3 09:31.77 28:36.25
Lap4 10:18.21 38:54.46
Lap5 09:30.97 48:25.43
Lap6 09:00.32 57:25.75
Lap7 08:50.29 01:06:16.04
Lap8 08:52.23 01:15:08.27
Lap9 08:19.22 01:23:27.49

8.2 miles in 1:22:00

ran to Harpers. The weather was cool and felt good, but I lost a little juice on the way back so ended up walking a little. I will try again tomorrow, then rest on Tuesday.

6.5 miles in 1:03:07

Same route in Charlotte as Tuesday. I did it a little faster, although I stoppped to walk a few times. Not a bad run.

6.5 miles 1:05:29

Ran in Charlotte. The weather felt cool at the beginning but I warmed up after a couple miles and started to feel a little overdressed.

The pace felt comfortable although the hills were challenging...bottom line, this was a good run.

6 miles in 53:51

6 mile lunch run!! I was treating this as a timed trial the whole way. I even ran with music (Wu Tang) which I have not done in a long time.

Lap1 09:11.16 09:11.16
Lap2 09:10.02 18:21.18
Lap3 08:51.30 27:12.48
Lap4 09:14.03 36:26.51
Lap5 09:00.01 45:26.52
Lap6 08:25.22 53:51.74

I have not been runnning as much as I wanted to this week, but today's run has taken me out of the blues.

7 miles in 1:07:28

7 miles ...upper 70s a little windy. I was actually planning on ding a time trial on this one and come in under 1:06, however, I bonked during mile 4 and 5 with a little bit of walking.


Lap1 09:55.34 09:55.34
Lap2 09:21.04 19:16.38
Lap3 09:33.26 28:49.64
Lap4 10:06.22 38:55.86
Lap5 09:53.05 48:48.91
Lap6 09:37.30 58:26.21
Lap7 09:02.16 01:07:28.37

7 mile MGP in 1:10:02

I am trying to get my body used to a 180 cadence. So I spent this run counting steps at a triplet per second while thinking about a waltz in my head...I know...i may be taking this to far and getting to obsessive.

Lap1 10:06.84 10:06.84
Lap2 10:25.69 20:32.53
Lap3 10:29.87 31:02.40
Lap4 10:18.57 41:20.97
Lap5 09:43.70 51:04.67
Lap6 09:29.72 01:00:34.39
Lap7 09:27.83 01:10:02.22

3.3 miles

5 laps around the neighborhood. I did some pacing and some cadence and some speed intervals...a mixed bag of activity.

7 mile MGP in 1:10:42

The aim was to run at marathon goal pace for 7 miles and finish in 1:10. I did finish in goal time, but the pacing was not consistent after mile 3.

Lap1 09:47.31 09:47.31
Lap2 09:47.10 19:34.41
Lap3 09:49.39 29:23.80
Lap4 10:16.47 39:40.27
Lap5 09:50.06 49:30.33
Lap6 10:53.38 01:00:23.71
Lap7 09:18.55 01:10:42.26

15 miles in 2:40:08

Monday long run on Columbus day 10/10. I was trying to do a marathon simulationand run this at marathon goal pace, but I bonked at mile 10 or so. It got warm and do not think I was appropriately hydrated to begin with.

2 mile increments except for last mile
Lap1 21:19.02 21:19.02
Lap2 20:35.12 41:54.14
Lap3 20:12.29 01:02:06.43
Lap4 20:02.37 01:22:08.80
Lap5 21:22.11 01:43:30.91
Lap6 21:25.17 02:04:56.08
Lap7 23:06.67 02:28:02.75
Lap8 12:05.45 02:40:08.2

7 miles in 1:06:38

This was a good run for me. I was aiming for 1:06:30 and came very close to it in 1:06:38. I want to get this down to 1:05 in 3 weeks, and I think it may be possible as the weather gets cooler.


Mile by mile:
9:45,9:59,9:09,9:19,9:23,10:01,9:02

5 miles in 45:55

This is my best 5 miler in a while. I was really trying to beat my 46:19 of last week and I did. I can feel myself getting stronger the more I run, although my left ham still has that dull pain that will not go away.

There is no doubt that the cooler weather is making a difference in my running performance.

16 miles in 2:54:00

Out in 89:00 and back in 85:00. I love it when I do negative splits...started nice and slow and maintained pace through out...felt goot at mile 8-11

This caps a weekend in which I did 23 miles in two days...this is good.

7.1 miles in 1:11:28

Nice run today in relatively cool temps. Did it nonstop at marathon pace.

5 miles in 46:19

This was a good 5 miler in terms of time, but not in terms of continuity...I got winded and stopped a few times, but the final sprint was good

3 miles

This was just a little pick up run to get my legs going again...I was actually trying to keep a certain cadence going.

10 miles in about 1:45:00

I ran with LC and as usual he dusted me...I stayed with him for about a mile and a half but then I dropped back because the pace was too strong. It was drizzling throughout the whole run but it really started to rain between mile 3 and 6.

30 mins hills at trashmore

Ran up the long edge of the hill 4 times and and then finished up with a short sprint up the steep end. These workouts always kick my butt, but there is a general feeling of accomplishment when I get it done.

5 laps around the neighborhood in 33:13

Each lap is 2/3 of a mile so 5 laps is 3 1/3 miles...or about 3.3333

Lap 1 6:44
Lap 2 6:33
Lap 3 6:30
Lap 4 7:31
Lap 5 5:54

5 miles in 50:45

This was not the best run, but at least I got the miles in.

I started out wanting to do this in 48 mins or less, but I made the mistake of turning onthe messaging feature on my cell, and when I started getting pings, I used that as an excuse to stop and respond to them.

Oh well, there will be other days....i hope to get over this laziness soon.

RNR Half in 2:24:07

This was 13 minutes slower than last year, but then again I knew I was not in the best condition for this race. Hopefully I can get myself together for the Richmond Marathon in 10 weeks.

13 miles in about 2:45:00

This was my annual 13 mile primer for the half marathon, and I was not please with the performance. MC ran with me, and I was running okay on the way out, but I got winded on the way back, and my knee started hurting after the 10th mile

5 miles Atlantic City boardwalk in 52:27

Ran from the courtyard to the boardwalk, then ran down a couple miles on the boardwalk, turned around and ran back...when I measured it on mapmyrun...it came up to 5.1 miles or so.

30 mins on treadmill in Atlantic City

30 mins mixed bag...did speed repeats and a few hill repeats

10.5 miles at the trails in 2:05

This was my first time at the trails in a long time. The scenery was nice, but I could not seem to hit a good pace and maintain it. I saw KL running back with LR and MH, they left a lot earlier than I did.

4 Miles in 44:15

At night...very humid and warm...walked lots of times. Did some fartlek and opened up on the last 150 yards or so

Laps around the neighborhood (2/3 of a mile each lap):
7:14
7:10
7:22
7:31
7:57
6:58

7 miles in 1:11

Nice! this is my best 7 miler in a while, and still not where I want to be, but this was a great time for me considering my lack of conditioning. I really like the fact that I finished faster than I started (9:05 in the last mile!)

Mile by mile: 10:33, 10:43, 10:22, 10:36, 9:53, 9:53, 9:05
Out in 36:55 and back in 34:13...nice negative split!!

5 miles in 48:24

Mile by mile 10:06, 9:48, 9:25, 9:45, 9:17

3 miles in 27:58

This is my fastest 3 miler since I restarted this year. I am happy with the run although I would like to be faster.

Mile 1 in 9:26
Mile 2 in 9:39
Mile 3 in 8:53

Out in 14:15
Back in 13:43

This was a good effort with no stopping. Tomorrow will be my 5 mile run which I would like to do in 49 mins with ease

5 miles in 51:25

The air was very thick today.

Lap1 09:50.40
Lap2 09:54.88
Lap3 09:46.59
Lap4 11:17.11
Lap5 10:36.13

total 51:25.11
.

4 miles in 41:58

6 Laps in the neighborhood..3 laps is 2 miles so 6 laps is 4. I felt okay although the air was thick.

Lap1 06:49.61 06:49.61
Lap2 07:02.31 13:51.92
Lap3 07:05.86 20:57.78
Lap4 07:04.67 28:02.45
Lap5 07:02.95 35:05.40
Lap6 06:53.53 41:58.93

3 miles in 28:28

Lap1 09:29.07 09:29.07
Lap2 09:57.61 19:26.68
Lap3 09:02.06 28:28.74

6 Miles in 1:06:30.19

It was warm when I started this morning so I knew this would be a challenging run. And as expected, my speed ont he way back was considerably slower than the way out and with more stops.

Out 31:17.87
Back 35:12.32
Total 01:06:30.19

With less than 9 weeks to go to the RnR Half, need to start some special training. I will do 3 easy miles tomorrow, and maybe some hills wednesday evening.

4 Miles in under 40:00 !!

This was a decent run for me even though I did stop a few times on the way back. I really wanted to break 40 minutes on this run and I am happy I did it.

> Mile1 09:50.58 09:50.58
> Mile2 10:13.29 20:03.87
> Mile3 10:10.37 30:14.24
> Mile4 09:43.18 39:57.42

Sunday will be a 6 miler at with LC...my goal is to run easy the whole way.

4 miles in 40:11

I was really trying to break the 10 min pace barrier, but I guess my conditioning would not allow it. It was still a good run though because I maintained a decent pace throughout. My cadence and pace awareness are off but I think they will return wth increeased running frequency.

5 miles are on plan this Sunday.

3.3 miles (5 times around loop)

I ran around the loops while the kids rode their bicycles with me. This is turning into a good way for me to spend some time with the children while exercising. I will be running 4 on Friday.

4 miles in neighborhood

Tonight I ran 6 laps in the neighborhood at slow pace, although i did try to increase the pace for the last lap. My plan is to do 3 miles on Tuesday, 4 on Wednesday, 3 on Friday and 6 next Sunday.

My right knee feels a little achy, but I hope it will get better as I increase my run.

2 miles