Not prepared for 2:00

Weight 218. I figure 2:10 best case for Rock and Roll half marathon in 2
weeks. Why? Well, I have been travelling for the past 3 weeks, and I have
allowed this to derail my training...I only did 4 miles here and there on
treadmills in hotel gyms. I did try to do some speed intervals on these
treadmills, and my speed is intact, but my endurance is definitely not where
it should be. I did 13 miles on Sunday, and I hurt for 2 days afterwards.
I intend to do another long run (10 miles or so) between now and race day.

Haven't "blogged" in a while

It has been about 5 weeks or so since I last wrote.  In that time I have done 8.2 miles every Sunday, and a couple 3 mile runs here and there.  I played soccer a couple weeks ago and I think I hurt my right knee…it hurts when I go up and down stairs.  Anyway, I have the July 4 8k tomorrow…I was hoping to be able to do 42 or so, but my current conditioning will only allow me to do 46 at best…at least that is what I think.

The Rock and Roll Half Marathon is 9 weeks away…I have a lot of work to do if I expect to break 2 hours.  The condition of my knee(s) will determine how much I can push it though…

6 hill repeats

Ran up trashmore times with 3 minutes jog/walk in between. I felt the burn and it was a good workout...Maybe when I do these next week, I will try to increase the number of hill charges and lessen the time between reps.

8 miles in 1:31:22

Did 8.2 miles in 1:31:22. The goal was just to cover the distance without worrying too much about time. No run analysis.

5 miles in 54:12

5 in 54:12. Not a good run at all. Started okay, but fizzled in the end. 24:12 out, but 30:00 back. Weather wasn't so bad in the 70s, but it was humid and I did not take any water. Just an off day I guess.

5 miles in 44:48

5 miles in 44:48, which is my fastest 5 miles this year. My PR is 43:something done in November 2005. The weather was perfect with mid 60s and light winds.
Run Analysis: out in 22:53, back in 21:55, mile by mile (9:25, 9:18, 9:03, 9:06, 8:58); Average pace 8:58 min per mile, 6.7 mph.

3 miles in 25:28

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).

10K in 57:58

Weight 220: Finish the Chesapeake Bay 10K in 57:58. This isn’t too bad, since it translates to a 9:21 min/mile pace. The weather started nice and cool at am race time, but it got warm very soon after that. I ran through the rest-stops covering the first mile in 9:45, second mile in 19:05 (9:20 min pare-,and 5k in 29:33.

3 miles in 27:29

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…

 

7 miles in 1:06:12

Weight 220.5, 7 miles in 1:06:12. Felt good, although weather was a little chilly in the 50s with20 mph gusts. Ran with Larry and Jennifer and Robert. Larry led the pace the whole way and finished strong in 1:03:something. I tried to keep up with him but I couldn't. He ran strong today. I felt okay...very slight cramping on right leg...but her was just a much better runner.
Run Analysis:
7 Miles out in 33:13 and back in 32:59. Mile by mile (9:48, 9:23, 9:37, 9;25, 9:37, 9:13, 9:08), average pace was 9:27 per/min at 6.34 mph)
Next run will be Tuesday... 3 mile easy pace.

8.2 miles in 1:21:00

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

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)

7 miles in 1:07:33

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.  

 

5 miles in 45:43

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.