18 miles in 3:37:00

Longest I have run since Shamrock Marathon. Ran with CW (who did 12) and MS who came with me for the whole distance. We started in the dark and it was cool, but sometime into the run at mile 12 or so, it started to feel warm. The next 6 miles were a struggle.

Upcoming runs: I will be in Charlotte during the week, so a couple hilly 5 milers would be good. Then next week Sunday a 13 mile timed trial.

7 miles in 1:04:59...NEW PR

NEW PR!! Nice run for me...The ojective was to do it in 1:07 or so, and I was able to pull out less than 1:05. Felt strong the whole way and had a decent sprint at the end. The way I figure, this means I SHOULD be able to complete a marathon in about 4:20...so this is how I will train...there are other factors, for example, Richmond Marathon has hills...

RUN ANALYSIS:
7 Miles in 1:04:59; 9:17 min per mile, 6.46 mph; out and back splits (33:14, 31:45); mile by mile (9:38, 9:09, 9:46, 9:22, 9:04, 9:33; 8:27)

RUN HISTORY:
I did this a couple years ago in 1:05:30 so...this is a NEW PR for me at this distance!!!

7 miles in 1:10:06

Yuck.  I was trying to treat this as a timed trial, and make it in 1:07:something, but obviously failed…the weather was good, and I started out okay, but something happened during the 6^th mile and I just struggled from that point on…

 

RUN ANALYSIS:

7 miles in 1:10:06;  10:01 min/mile, 5.99 mph, out and back (out in 33:58, back in 36:08); mile by mile (9:20, 9:44, 10:08, 9:38, 9:55, 11:39, 9:42)

 

RUN HISTORY:

PR on this course is 7 miles in 1:05:30 in September 2005.   http://tcrunning.blogspot.com/2005/09/7-mile-timed-trial.html

3 miles in 31:07

Painful 3 mile run, where the objective was not to run for time, but to run just to loosen up a little after running 13 miles on Sunday, and then push mowing my yard.

I am still very sore, but got it done…otherwise, no problems with this distance.  If I am loose enough tomorrow, I may try a tempo/pace run (5 miles in 46 min) or a time trial (7 miles as fast as I can…hopefully 1:04 or less).

FW: 13 miles in 2:23:37

Weight 222. Well it has been a while since I last ran, but I had to get
back "into it in a big way, since rock and roll half is only 3 weeks
away. Had a good turnout of the group today -- there were 6 of us, with
half the group doing 9 miles and the other half doing the full 13.

Weather was nice, probably low 70's and it felt good going out. Ran
with M most of the way out with CW following close behind. Didn't feel
as good coming back though, my groin injury started acting up at the
turnaround point. By mile 10 I was struggling...but tried to keep
pace...stopped 7 times on the back. Overall, this was a decent run
considering I have not run in a while. Next run is 15 on Sat

RUN ANALYSIS:
13 miles in 2:23:37; 5.43 mph at 11:03 per mile. Out and back split:
out in 1:10:51 and back in 1:12:46. No mile by mile analysis.
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RUN HISTORY:
My best on this course is 2:03:48 In October 2005.
http://tcrunning.blogspot.com/2005/10/13-miles-in-under-204.html

Treadmill pyramid at hotel

I did a pretty decent workout this morning on the hotel treadmill. Started with 5 min warmup jog then 7.7 mph for 2 min, then 2 min rest; then 7.8, 7.9, 8.0, 8.1, 8.2, 8.3, all mph for 2 min with 2 min walking 3.1 mph rest between each step... Then rest for 4 mins to hydrate. Now for the fun part. 8.4, 8.5, 9.0, and 10.0 mph for 1 min each with 2 min 3.1 mph rest in between each step.

I was sucking wind big time, but I proved to myself that I still have a little speed in these legs. Need to work on stamina.
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9 miles in 1:33:54

Good run with M, in nice conditions. Weather was upper 60's and very nice. The run ojective was to cover the distance in an even pace in under 95 minutes, and we did it. We started out with a mid paced-effort and didn't do a walk break until the turnaround point, when we walked for 1:30 or so. Then when we started running again, we didn't stop until coming home...very nice even pace. Next 4 runs will be a series of 5 mile runs, alternating between slow and fast...

RUN ANALYSIS
9 Miles in 1:33:54, 10:26 pace per mile at average speed 5.75 mph. Out and back splits 46:55 out and 46:59 back (very even!). Mile by mile (10:39, 10:21, 10:36, 10:09, 11:25, 10:13, 10:30, 10:13, 9:48).

RUN HISTORY
I have no other 9 mile runs in my blog so no specific history. Plus this was not a time trial...

3 miles in 26:17...not bad

Good run. This was a time trial and I was actually aiming for 27:00 or so and was able to do it in a better than expected time. According to my pace calculators, this means that I should be able to run a 2:04 half marathon. My goal is 2:00 half marathon. When I can do this 3 mile time trial in 25:00 or a 7 mile time trial in 1hr, then I am ready. There are 5 training weeks to get there. Will run 9 miles tomorrow in a nice even easy pace...aiming for 90 - 95 minutes for this run.

RUN ANALYSIS:
3 miles in 26:17, average pace of 8:46 per mile at 6.85mph. Out in 13:28, back in 12:49 (7 mph on the way back...nice). Mile by mile (8:48, 9:10, 8:19) with nice fast pace on the way home.

RUN HISTORY:
Personal best ever was 22:30 a long time ago. Did 25:28 on May 8, 2006 and 24:30 on November 11, 2005

5 miles in 51:11...yuck

Not a great run...started out with a nice pace and just ran out of gas. Was aiming for a 47 or so, and was on pace when I got to the halfway point at 23:40 so I thought I was on my way...but ran out of gas...I guess either I am not capable of maintaining that pace due to lack of conditioning, or maybe my head just was not ready.

7 miles in 1:11:23

Decent run with M and JR. JR is always good to run with because of her pace discipline...very consistent throughout any run. I felt good for this run and had enough juice to sprint the last 400 yards or so.

Run Analysis:
Almost even splits 35:38 out and 35:55 back. Average pace 10:12 per mile at 5.88mph

7 miles today

Ran 7 on the usual flat course with L and M. It was a warm, still, and muggy day and by mile 3, we were all feeling tired. Anyway, the next run for me is Tuesday for 5 miles.
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3.5 miles in 37:00

On Saturday I ran a hilly course while in Silver Spring MD on vacation. Even split of 17:30 out and back. I really need to do more hill work. In Charlotte today on business...may run tonight. If not, then definitely tomorrow morning. 4 miles.

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4 miles in 38:13

Decent run, in an expected timeframe.  The pace was mid level for me (meaning I didn’t go all out, but I was putt putting either), but it was really hot and humid.  Next run will be Thursday  4 maybe 5 miles…same pace.

 

RUN ANALYSIS:

Temp 80; 4 miles in 38:13, avg pace 9:33 min/mile at 6.28mph; Out and back splits: out in 19:30 back in 18:43; mile by mile 9:43, 9:47, 9:35, 9:08.  Not bad, I came back faster than I went out.  Second mile was highest, but last mile was decent.

3 miles in 27:31

Weight 222.5.  Not a bad run, considering I have not run in about 4 weeks.  I would say that this pace was a slightly on the aggressive side, but short of all out for me in my current conditioning.   It would be nice to be able to do this run in 24:30 or so…Half Marathon is in 11 weeks., and I am aiming for 2:00:00 barrier. Using various pace calculations, I would need to be able to run a 10K in 54 mins and 10 miles in under 90 mins.   My training plan will have some time trials at these distances. Next run is Tuesday 4 miles mid paced (38 mins or so)

 

RUN ANALYSIS:

Temp 78; 3 miles in 27:31, avg pace 9:10 min/mile at 6.54mph; Out and back splits: out in 14:02 back in 13:29; mile by mile 9:30, 9:09, 8:52…good…each mile was faster.