18 hours to rnr half!!!!

 
Aggressive Goal 2:08. Likely time 2:17. Worse case 2:24 on up....hmmm...might run with the 2:15 pace group for a while to see how I'm doing, then take it from there...45 seconds per hydration stop with gels every 4 miles. 
 
Supposedly there is a way to track runners online this year since they are using a new kind of chip.
 
I am going to get my packet today at 2:30 or so...then will go home and try to relax (with 2 hyperactive kids...yeah...right!).  HopefullyI will get 6 hours of sleep tonight...usually do about 4...
 
Tommorrow's forecast calls for mid 70s at the start...and humidity may be high...hmmm...it may be worth starting to build my electrolytes now.  For dinner tonight, pasta with marinara is definitely on the menu.
 
I need to load my running pack...MP3 player, 3 gels, 24 ounces of poweraide, id, $20, cellphone; then in my gear bag i need flip flops, towels, change of clothes, tylenol, maybe a banana, and a bottle of powerade...that should cover it.
 
I need to get ahead of the dreaded bonk...for breakfast, I will have a nice ham and cheese sandwich and chase it down with some powerade, followed by yogurt (calms the stomach enzymes down).  Then I'll carry a banana to eat about 40 mins before the start.  Of course, I need to drink powerade
 
From the start through mid-run will mp3 will be set to dancehall reggae (Surprise Riddim) for consistent pace discipline.  Late in the run, we are gonna to set it off with the hip-hop flava...Wu-Tang baby!! 36 Chambers and Triumph albums.  Plan on a strong finish.
 
After the run, might hang out for a bit (we do it every year, right?)
 
GOOD LUCK RUNNERS!!!
 

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7 miles in 1:15:07....grrrr

9:48
19:30
29:38
39:30
50:12
1:05:05
1:15:07

Don't wanna talk about it :-(

... okay, ready to talk about it now. Hit the turn around point at 34:38 and 4th mile at 39:30...sure a little slower than plan, but stil somewhat slavageable i thought...but then BAM! the wheels came off...i stopped and walked for a little. i tried fast music, slow music, no music, chanting to a cadence, NOTHING worked...just could not get the groove going again...to say disappointed would be understating it...PISSED is more like it...but pissed at what? Now as I look back, there was and is no one to blame but me. I made the choices that led to my current conditioning. Now is not the time to mope about it, now is the time to learn and adjust; afterall, the true goal on the horizon is not the half marathon on Sunday, but rather the FULL marathon in 12 weeks. There is still time...

Going for 7 mile timed trial right NOW

Gonna try to hit 1:05:00 with neg splits out and back of 33:00 and 32:00

If i can do this, then i should be able to run 2:10:00 in half marathon next week.

Tc

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3 miles in easy 30:14

This was just a recovery run after Sunday's long 13. Felt sore at the beginning but got loose. 10:35, 10:15, 9:24 were the mileage splits

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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)