Mile 19

gel
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Mile 16

Wow lee bridge windy...gel
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Half way

Just crossed half marathon mark..nice pace...a little tired tho...gel
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Mile 10

Big hill...walking a little
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Mile 8

Just passed 8 mile marker...gel and bathroom
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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...