3 miles in 25:28. This is my fastest time in this distance so far this year. I did 24:30 on November 11 last year. Well, at least I broke 26:00, which is something I have been trying to do all year so far, and just was not able to. Weather was cool with some wind gusts.
Run Analysis:
3 miles in 25:28, out in 13:02 and back in 12:26; average pace 8:29 min/mile (7.07 mph) Mile by mile (8:36, 8:46, 8:07).
Weight 220: Finish the
3 miles out in 13:23 and back in 14:06, last mile in 8:06. The purpose of the run was just to do some speed intervals with slow jogging breaks in between. Weather was good in the low seventies, light breeze. My legs felt a little sore at first, but after I got into it, my legs felt better. Feeling good now. 10K race on Saturday in the Ocean view area…hmmm…maybe I will do a couple miles of power walking before then…just to keep the legs active…
On Sunday did 8.2 miles in 1:21:00. Had planned on stopping 3 times (miles 2, 4, and 6) but ended up stopping 3 extra times especially on the way back. Once again my conditioning or lack thereof led to a slightly disappointing performance. I was hoping for 1:18:00 or so…In fact according to the time predictor at http://www.runningforfitness.org/calc/rp.php?metres=13193.8&hr=1&min=21&sec=0&age=36&gender=M&Submit=Calculate this time extrapolates to a half marathon in 2:13, and 5 miles in 48:13…I am faster than that.
Run Analysis:
out in 40:13 and back in 40:47, speed (9:53 min/mile, 6:07 mph)), mile by mile (10:13, 9:25, 10:06, 9:16, 9:31, 10:29, 10:25, 9:55, and last 0.2 miles in 1:40)
3 miles in 26:26. Not such a great time, and I was actually trying for 26.
Weather was nice in the 60s, but I must have started too fast because I was
winded after the second mile mark. I am definitely out of shape. So what
now? Do some cross training on my non runnning days, and actually run
according to plan.
Run Analysis: out in 13:03 and back in 13:23; mile by mile (8:44, 8:42,
9:00); average pace (8:49 min/mile, 6.81 mph)
Weight 221: 7 miles in 1:07:33. I ran with Larry and Bryce. My PR was 1:05:44 done last year. I was aiming for a sub 1:09:00 time so I made it. The pace and speed (9:39 per mile at 6.22 mph) are not bad, considering I felt quite comfortable running this pace…it felt good. I not tired after this, and my legs (especially my knees) felt good. The weather was good (60s) and there was a light wind.
Run breakdown: out and back course, out in 33:50, back in 33:43. Mile by mile (10:26, 9:19, 9:23, 10:07, 9:30, 10:15, 8:33). Last half mile in 3:57.
Weight 222: 5 miles in 45:43. My PR was 43:44 done last year. I was aiming for a sub 46:00 time so I made it. The pace and speed (9:09 per mile at 6.56 mph) are exactly what I need to maintain in order to make a 2 hour half marathon. I must say that I was very tired after this effort. The weather was good at 55 degrees, and I was running against wind gusts of 20 on the way back.
Run breakdown: out and back course, out in 23:29, back in 22:14. Mile by mile (9:36, 9:34, 8:47, 8:53, 8:53). Last half mile in 3:53.
Weight 222.5. 3 miles, 26:34, out in 12:55 back in 13:39. Mile by mile 8:26, 9:07, 9:01. 50 degrees, slight headwind. I was disappointed; I was aiming for a sub-25 performance, but I just didn’t have the juice. I put my iRiver MP3 player on my fast song and ran a high cadence (first half mile in 4:03), but I started to feel it before the first mile marker and while my cadence remained high, my stride length diminished. Next run will be 5 miles easy tomorrow…aiming for 48 mins or so…
5:15 marathon! Okay, so I did not break the 5hr barrier but I did beat my previous marathon finish by nearly 20 minutes! Larry did 4:55, and this was his first marathon. Everyone else in the group (Glen, Maricruz, Randy, Fred, Steph) did half marathon…Steph finished in 1:41…wow that is fast.
It was windy and cold. The marathon started on 40th and went 6 miles south to Oceana blvd, so the wind was behind for the first 10K or so. Then we turned around and WHHOOOSSSHHHH we ran against the wind for the next 13 miles. My IT band in my left leg gave out at mile 16, so I did a lot of walking from that point on…however, there were periods of about 5 to 6 minutes where I could run followed by 1 minute or 2 of walking. I finished the race with a very strong sprint for the last 400 yards or so.
Next event is
I Ran 3 miles today in 31:00. Purpose was just to get legs used to marathon running pace. Hopefully I can break the 5 hr “barrier” this time around, although I have not trained enough. I am a smarter person this time around though so I won’t be pushing to hard at the start
I’ve been running a little. 13 miles on Sun 03/05 in2:24:00; 3 miles on Fri 03/10 in 27:07; 8.2 miles on Sun 03/12 in 1:22:39. I plan on doing 3 miles on Tue 03/14 and another 3 on Thu. Both of these run will be at expected marathon pace…so I am aiming for 32:00, which is 10:40 mile pace. If we (Larry and I) can maintain that pace throughout the marathon we should be able to finish marathon in 5hrs or so. I am going into this marathon a little bit smarter than I was for my first two. No matter what, if I am behind pace because of overcrowding, I will still maintain slow pace until crowd thins out a bit.
Shamrock Full (March 19)………..…..registered (Larry, I have a feeling that it is going to be cold and windy)
Virginia Duathlon (April 2)……………..Sorry Glenn and Fred…no can do.
Independence Day 8K (July 4)………..not registered yet but definitely doing it
TC’s Buckner Farms Half (Aug 13)…..hey, it’s my run…gotta do it!! Rum Punch this year? Maybe J stay tuned!
Rock n Roll Half (September 3)……….registered
Neptune Festival 8K (September 30)….maybe
Richmond Full (November 11)………….ahhh….ummmm….I dunno…we’ll see. Any takers?
Any other events?
Oh yeah, Jennifer…Equi Kids 5k (June 10)….ahhh…maybe
Now about that Rock n’ Roll Half
Jennifer, you and I have talked about breaking the 2:00 hr “barrier.”
Larry is all gung ho to do it (we did 2:04 in October on a 13 mile training run, add 1 more minute and that is a 2:05 half marathon!!).
Lisa, we did great together last year when we did 2:12 for Norfolk Half, and you are a faster runner now than you were then.
Randy, we talked about it when we were driving up to Marine Corp Marathon last year
So….LET’S DO IT! Let us commit to a time goal of 2:00 or better this year…we can train for it and do it!. I know with us living in different places we can’t always run together, but I figure we can meet once in a while at the trails and hammer out a few good miles together. Maybe we can do a couple runs after work since we all work in
So what do you say?
Glenn and Mari, are you going for a time goal this year? You want to aim for 2:00? 6 months away…it is VERY possible.
Okay everyone, keep in touch.
Weight: 225: Mile by mile times…8:44, 9:05, 9:04. Out and back…13:19, 13:34. Did 24:30 on Nov 11, 2005. Started out well, got winded at the turn around point, ended up walking for about 20 seconds after mile #2. Sprinted to the finish (last half mile in 3:42). I am definitely not in my best shape, but if I can do some good runs over the next 30 days, along with some modifications to diet, it is realistic that I could lose 7 pounds or so. So…let me go ahead and say it…March 11 is when I expect to weigh 218.
