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.