2 weeks until RnR...13 miles in 2:27:41.

Nice run.  about 70 degrees at the start. Started out with a nice easy pace, chatting it up with M and RC...we were doing about 10:50 pace or so (not bod considering we stopped twice for water breaks on the way out.  Got to the turnaround point at 1:10.  We gel'd and then started back.  RC and I felt really good so we started to push the pace a little.  M was doing okay but she couldn't keep the pace RC was hammering out on the way back (after a while he was ahead of me too)...to her credit she kept going though (M is always persistent).  RC and I doubled back a couple times to get her.  After a while, RC just kept on.  M and I did the last mile under 10:00 which was great for us considering it was the end of nice long run. 
 
I am most happy that I did not bonk this time....cooler temperature, decent breakfast, better hydration strategy.  A little sore but that's okay...feeling good overall.
 
Upcoming RUNS:
 
08/19  4 mile recovery at easy pace
08/20 6 mile get psyched#1 at the beach (at goal pace of 9:50)
08/22 6 mile get psyched#2 at the beach (at goal pace of 9:50)
08/24 7 mile timed trial...gonna try to hit about a 1:05 or so.
08/26 5 mile get psyched #3 at the beach (goal pace of 9:50 per mile)
08/28 4 mile get psyched #4 at the beach (at goal pace of 9:50)
08/31 RACE DAY BABY!!!!  TIME GOAL 2:10 or better!!
09/02 4 mile rcovery at easy pace
09/03 - 11/15 Marathon mileage buildup...details to follow.
 

 

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3 mile time trial in 26:36...ok

Weight 220: Not a bad run…in fact, this is my best 3 miler all summer.  Weather was nice in the mid 70s and slightly overcast. I was eagerly anticipating the run and felt good going out.  Got a little tired on last half mile but finished really strong.   Would like to see if I can keep the same effort level up for a longer run…

 

RUN ANALYSIS:

3 miles in 26:36, 8:52 min per mile and 6.77 mph; out and back (out in 13:54 @ 9:16 pace, back in 12:42 @ 8:28 pace); Mile by mile (9:16, 9:05, 8:15)

 

RUN PREDICTIONS:

Supposedly I can do a 2:05 half marathon according to the run predictions at http://www.runningforfitness.org/calc/rpother.php?dist=3&units=miles&hr=0&min=26&sec=36&age=38&gender=M&Submit=Calculate

 

Been doing a little running.

3 weeks until rock and roll half marathon.
ran 11 miles on sat aug 2. It was brutal. Did 3 miles on mon aug 4 in 27:17. Then did not run again until Sunday aug 10 when i did 6 miles...again i bonked. Something isn't right...don't know if it is mental or physical. At this point, i'm looking at a 2:30 half marathon. I'm bummed.

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2 mils to go...hit the wall...dying here !

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5 miles to go

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5 miles in 47:01

Best run in a while...but then again, it was a cool morning in the mid 70s.

RUN ANALYSIS
5 Miles in 47:01 at 9:24 min per mile, and 6.38 mph; out and back splits (out in 24:09 at 9:40 pace, back in 22:52 at 9:09 pace); mile by mile (9:46, 9:47, 9:12, 9:25, 8:41)

3 miles mixed bag

Did some pacework and some speed intervals. Not disciplined, but a good workout. Will do another 5, then 3, then long 9 on Sunday.

6.5 in Norfolk

Ran Mercer's route...it was hot...stopped a few times...definitely want to do it again. Maybe next time she won't have to double back for me.

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5 miles in 49:21

Much better run than last time. Sure, the time still sucks, but i did not bonk this time, i kept running, and my last mile was faster than my first. I do not even want to venture a guess on what my half marathon time will be in six weeks, but right now, i would be lucky to hit 2:24.

Next run is 7 miles, hopefully in 1:15 or so, then next week is focus on tempo and pace discipline.

RUN ANALYSIS:

5 miles in 49:21 at 9:52 min per mile and 6.07 mph ; out and back (25:22, 23:59); mile by mile (9:50, 10:22, 10:12, 9:55, 9:02).

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5 miles in 49:24

Weight 222.5. Very warm this morning ( in the 80s).  I was aiming for a 47:30, and was actually on pace at the end of the 3^rd mile, but bonked after that.

 

RUN ANALYSIS:

5 Miles in 49:24 at 9:53 min pace and  6.07 mph; out and back splits (23:35, 25:49); mile by mile (09:30, 09:25, 09:26, 10:27: 10:36)

 

3 miles in 28:00

I guess i am starting from scratch again... Tried to do a mid paced effort, but it turned into a progressive tempo instead. First mile was easy in 9:53, and got to the turn around at 14:45. I hit second mile marker at 19:32 (9:39 mile) and picked up a really fast pace...couldn't keep it up though and I ended up walking for a bit. Re-started slowly and caught that fast pace again to finish at 28:00 (8:28 mile).

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4 miles in 36:39

Weight 227: Well, my run was not good, but not definitely not horrible like last time…the fact of the matter is, I have no one else to blame but myself…can’t gain 10 pounds of blubber in a 2 month period and expect to keep running well.

 

RUN ANALYSIS:

4 miles in 36:39, 9:10 min/mile, 6.55mph; Out and back (out in 18:30 – 6.49mph, back in 18:09 – 6.61 mph); Mile by mile (8:56, 9:34, 9:07, 9:02)

 

RUN PROJECTIONS:

At this level ( 4 miles in 36:39), according to my favorite run predictor I can do 10K in 58:13 and half marathon in 2:07:33.  Not where I want to be right now.  I want to be able to hit 56 in a 10K and about 1:58:00 in a half marathon…

4 miles in 37:50...not good

I don’t wanna talk about it….ugly run, rainy, I got splashed, my time sucked….grrrrrrr

7 Miles in 1:11:50

Weight 226: Was initially going to make this a time trial, but had a couple good reasons to stop. at 0.75 mark I stopped and went back for my running partner who showed up a little late. Then on way back during mile 5 stopped and talked to another runner whom I hadn't seen in a while. Still a good run though.

Running 4 or so on Tuesday...will see if I can break 36.