Mile #4

Just passed 4 mile marker...taking gel
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Just started

Race underway...hopefully done in under 5 hrs
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9 Miles in 1:22:30

Last hard run before Richmond Marathon on Saturday 11/10.  Nice run…felt really good, although I stopped a couple times on the way back.  Ran with CW who is really fast (6:30 miles) on shorter distances of 3 miles or so, but is not as fast on longer distances.  We started out with good pace of 9:20 for first mile, got to turn around point at 41:56, then I came back in 40:34 or so…I did not have my watch with me, so I may be a few seconds off, but CW finished in something like 1:23:31 (she had her watch), and I finished about a minute ahead…

 

RUN ANALYSIS:

9 miles in 1:22:30, 9:10 min/mile @ 6.55mph; Out and back splits out in 41:56 (9:19 min/mile @ 6.44mph) and back in 40:34 (9:01 min/mile @ 6.66mph)…nice negative splits…could probably have broken the 9 min barrier (total time 1:21:00) on this run if I didn’t stop.

 

 

6 miles in 58:00

Ran in CLT streets from Courtyard Marriot... click here for route. Nice hilly run in a decent time...trying to tune up for Richmond Marathon. I normally have to stop after 2 miles on this route, and then again at mile 4. Didn't stop at all! It was challenging but felt good nevertheless.

4 miles on treadmill in clt

Did 4 miles on treadmill using the hilly alpine pass setting. This was a difficult workout because I am weak on hills. Spent 46 minutes due to some walking. Will run again tomorrow...may do street running...
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18 miles in 3:11:40

Good run for me...in fact..my best run and best pace for a run of this length. Weather was perfect...I was supposed to do a full 20, but I decided to cut out 2 miles because i had to get ready for Church. So...training plan wise, I have been keeping up with my long runs, having completed a 16, 18, 20, and 18 over the past few weeks. In terms of hill work, I have definitely been lacking...I am also lacking in specific speedwork, although that is not usually a concern for me. and my core is still weak given my size.

RUN Analysis:
18 miles in 3:11:40, 10:39 min per mile at 5.63mph; Out and back splits (1:38:57, 1:32:43) NICE SPLITS...stronger on the way back...I like it. no mile by mile...but first mile was in 11:11 and last mile was in 9:40.

3 miles on treadmill in DE

Travelling again...ran 3 miles in hotel with hill workout and different pacing...good workout although could be better...the weak parts of my marathon prep are core and hills...only 3 training weeks left.
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3 miles in 28:45

I am still a little sore from the 20 miler on Sunday, so the goal here was to run just enough to loosen up a little bit. The first mile hurt, and it felt like I was barely running but then I looked at my watch and it said 9:54. I covered the next mile in 9:38, and the final mile in 9:13.

I really need to pick up on some hill work and some core work.

20 Miles in 4:06:13

Weight 218: Haven't done any running since last week's 10 miler...Ran with MS and RC...this is their last long run before MCM. I have one more 20 miler coming up in 2 weeks. Anyway, got to the turnaround point at 2:06 (took a long biology break at Hardees--6.5 mile mark). Made it back home in 2:00...struggled for the last 3 miles or so...

10 Miles in 1:42:52

I ran this in "iron man mode" with no hydration and no stops (except for turnaround point). I think I could have done this in 1:40 even because I felt very strong at the end...got to the halfway point at 50:12, then walked for a while...

5.4 miles in 55:13

Still in Charlotte...ran the same route at http://www.usatf.org/routes/view.asp?rID=170261. I improved my time from Wednesday by about a minute...I attribute this to me just knowing where i was going and running with more purpose as a result.

5.4 miles in 56:20

Ran in Charlotte at the following route http://www.usatf.org/routes/view.asp?rID=170261. Since most of my running is on flat terrain in Virginia Beach, this route was a challenge for me because it has more hills than I am used to. Overall a good run...

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!!!