3 miles in 26:55

Just trying to get back in to the swing of things...After I found out that i would not be able to run Shamrock Marathon afterall, I kinda got despondent and just stopped running altogether. After only 2 weeks off, it is amazing how much my conditioning has degraded. While this was not and all out effort, it was pretty close, and as such the time itself is not that great. A 25:00 for this level of effort would have been acceptable...anyway, won't get too despondent...

RUN ANALYSIS
3 miles in 26:55, 8:55 min per mile, 6.69 mph; out and back splits 13:55 (6.42 mph) out and 13:00 (6.92 mph) back; Mile by mile (9:24, 8:58, 8:33)

5 miles in 46:35

On Tuesday. Not what I expected.  I was hoping for a sub-44, and was actually well on the way after I hit the midway point at 22:24 (assuming 1 minute improvement on way back) but got phone call at mile #3, and had to stop…after that could not regain the groove…oh well, maybe next time

Time index

10:09
20:26
30:49
41:10
51:19
1:01:27. 1:06:08
1:11:12
1:21:23
1:31:39
1:41:49
1:51:23
2:01:20
2:11:07
Sent from my Blackberry Wireless handheld device.

13 miles in 2:11:07

Moderate pace. The goal was to put some effort into making it between 2:10 and 2:15, and I did it. With only 7 weeks to go until Shamrock, my training is very much behind.
Sent from my Blackberry Wireless handheld device.

7 miles in 1:02:52...NEW PR !!!!

Weight 219. This is my best performance at 7 miles ever! I wanted to go out for it and try to get a PR, but it was a bonus to break the 1:03 barrier! The weather was a little chilly at 38 degrees, but it didn't matter after the first mile. There was a stop of 45 seconds for the stoplight at Holland, but i did not adjust the time or stop my watch...who knows, maybe that stop gave me a well needed recovery so I could continue even stronger. IfI use my 4x formula to calculate marathon performance, then I should be able to do 4:12 in a Marathon! I will train accordingly.

RUN ANALYSIS:
7 Miles in 1:02:52 at 8:59 per mile and 6.68 mph; out and back splits 32:53 out and 29:59 back; mile by mile (9:15, 9:40, 9:20, 9:04, 8:46, 8:40, 8:07). This was a straight throught run with no hydration and no planned stops.

RUN HISTORY AND PROJECTIONS:
My last PR was set in September 16, at a time of 1:04:59, so I beat this by a full 2 mins! Click here for projections

5 miles in 45:11

Nice run. Objective was to get under 47 and I did. Started with a nice mid paced effort and kept building on it. With only 8 training weeks left before Shamrock, I need to get more dedicated in my running. I also need to include more stretching and cross training. My core is weak, and I am not as flexible as I need to be. Right hip flexor and ham are problematic...hopefully strength and conditioning will help...

Run analysis:
5 miles in 45:11 at 9:02 per mile 6.64 mph; out and back splits 23:27 out (6.40 mph), 21:44 back (6.90 mph); mile by mile (9:27, 9:17, 9:09, 8:57, 8:21). My last mile is usually so much faster than the rest..need to even out the effort.

6 laps in Georgetown; about 5.7 miles.

Ran around big loop in Georgetown, Exuma. Loop is about 0.96 miles around and include 1 steep hill, and another hill at a gentle slope. Here are timechecks at each lap: 9:27, 18:53, 28:23, 38:08, 48:02, 57:40

7 miles in easy 1:09:

Weight 219:  A little chilly this morning at 40 degrees, but ran in shorts anyway.  The objective today was just to run a nice consistent pace throughout. Tomorrow I may do another 7 and then 13 on Friday…why 27 miles in 3 days? Well, just trying to cram my miles in before we go on vacation.

 

Run Analysis:

7 Miles in 1:09:38 at 9:57 in per mile and 6.03 mph; out and back splits 34:57 out and 34:41 back…nice and even; mile by mile (9:43, 10:14, 10:03, 9:54, 9:19, 10:30, 10:10).

5 miles in 43:58

Tell the chef to stay home ‘cause I’m COOKIN’!!!!   I am very happy with this run and it looks like my new GT-2120s will be good to me.  My right ham and hip flexor are still out whack, but getting better and hanging in there.

 

The objective of today’s run was to do a progressive tempo where each successive miles becomes faster.  I accomplished this quite well, and felt like I had a good workout by the end of it.  I actually surprised myself since a) this wasn’t a time trial so I wasn’t really trying to run fast, and b) it has been a while since I broke 44:00 in a 5 miler.

 

RUN ANALYSIS:

5 miles in 43:58, 8:45 min per mile @ 6.82 mph; Out and back splits – 23:11, 20:47 (wow…I was blazing by my standards on the way back); mile by mile (9:28, 9:22, 8:33, 8:32, 8:03).

 

RUN HISTORY:

This is my best time this year on this route.  My PR on this route is 43:44; in November 2005.  I think if I was trying for time, I probably could have knocked a couple seconds off that today…

 

RUN PROJECTION:

According to http://www.runningforfitness.org, I should be capable of 4:15 in a marathon…so I need to do some pace runs at 9:44 (6.16 mph).

 

5 miles in 47:28 in honor of my Asics GT-2120

Ran 5 miles today as I retire my most productive and best running shoes ever…my Asics GT-2120s.  They were with me when I almost got run over by a pickup early one morning in Charlotte NC.  They were with me when I posted my best times in 7 mile and 9 mile practice runs at 1:04 and 1:22 respectively. They were with me as I posted my best time ever in the RNR Half Marathon at 2:14:04.  They were with me when I finally broke the 5 hour marathon barrier in the Richmond Marathon, then walked a mile to my car and drove home…stick shift (ouch).  They were with me today as I took a nice and easy trot for 5 miles.

So…a moment of silence please for my old ASICS GT-2120s.

I just bought 2 more pairs at amazon.com for a great price!!

RUN ANALYSIS:
5 miles in 47:28, 9:30 min per mile at 6.32 mph; Out and back route (out in 23:50, back in 23:38); mile by mile (9:43, 9:40, 9:04, 10:04, 8:55)

10.7 miles easy in 1:19:38

Just a nice easy run...rebuilding mileage in preparation for Shamrock marathon in 3 months. Felt pretty good all the way through and wasn't straining at all. For this week, I will put in about 26 miles or so with a long of 13 on Saturday.

4 miles in 34:54

Timed trial this morning...really tried to go at it, and did quite well for the first 2.5 miles, but then got winded and stopped 3 times on the way back. I think I injured my hams on the last 200 yard sprint.

RUN ANALYSIS:
4 miles in 34:54, (8:43 min/mile, 6.88 mph); out and back splits (17:20 out and 17:34 back); mile by mile (8:30, 8:50, 8:54, 8:40)

RUN HISTORY:
I think this is my first time under 35 mins for this run.

Run in downtown Norfolk

Ran with RC and MS after work. About 3 miles or so...ran from work to pagoda and back, then did 2 repeats of dominion garage from ground to top floor, alternating between slow and fast for each uphill. Jogged down slowly between repeats. Nice workout in 35 mins.

7 miles in 1:13:06

Weight 221: Ran with M.... 7 miles nice and easy, where the objective was just to get back into the swing of things. Actually, since it had been 3 weeks since I last ran, I wanted to take it slowly and do 1:17:00 or so. It turns out my legs just wanted to go a little faster...pleasanly surprised.

Okay so with 15 weeks until Shamrock, mileage needs to ramp up a bit...so 10.5 miles next week

Sent from my Blackberry Wireless handheld device.