13 miles in 2:16:05

The intent was to run a fast 12, but we decided to run 13 instead. It was nice and cool at the start, with temp of about 55 degrees. M set the pace...normally i advise her when to slow down, but this time, i decided to shut up...afterall, she did beat me at the last half marathon. We were on a steady 10min pace on the way out, but on the way back, we played with various paces at interval. Out in 65:05, back in 71:00

18 mile run at easy pace

Nice weather. Decent run with RC and MS, although we did get tired about 14 miles into the run. I am very sore now, and will likely have some more soreness tomorrow...oh well, at least we got the miles in. Next week will be 12 miles, with a negative spilt objective...1:55 would be nice.

During the week i will do a couple 7 and 5 milers with hills and tempo included...

5 mile timed trial in 44:59

This was not a bad effort although not as fast as I would like to be.  I will say that this is the best 5 miler I have had since about February or so.  The split on the way home was nice too.  I give myself a B grade on this run…

 

RUN ANALYSIS:

5 Miles in 44:59, at average 9:00 min pace and 6.67 mph; out and back splits 23:39 (9:28 pace, 6.34 mph) and 21:20 (8:32 pace, 7.03 mph); mile by mile (9:32, 9:34, 8:49, 8:49, 8:11).

 

 

 

Nice 16 mile run

8 weeks to Richmond Marathon.

The objective was to get a good 17 miles in...but due to an "extended" break at mile #7 (ahem), we had to shorten the objective inorder for to get home in time to get ready for church. We were averaging 11 min miles the whole way, and it felt good. There was a 1.5 stretch on the way back where we went a little bit faster because JL joined us...

Next week is a 19 miler...should be fun!

6 miles in 56:58

Not a bad effort at all.  In fact, I feel pretty good about this run.  I was supposed to get up early and do it this morning, but I made the mistake of signing into work…and…you guessed it, I got hooked in.  Luckily, there was a 1hour break at my 2:00 hour so I decided to take advantaged…I am glad I did!  The weather was nice in the mid to upper 70s, and very windy.  I started with a nice slow pace, and did not really turn on the pace until the last 2 miles.

 

RUN ANALYSIS:

6 miles in 56:58 at 9:30 pace and 6.32 mph; out in 29:44 (9:55 pace, 6.05 mph) and back in 27:14 (9:05 pace, 6.61mph); mile by mile (9:42, 9:59, 10:03, 9:27, 8:53, 8:54)

5 miles in 48:23

Not a great run but I will take it. The temp was about 80 or so, and moderately humid. I felt good on the way out, hitting the halfway turnaround at 23:38, but got hot and lost that momentum after the 3rd mile. I think I was trying too hard to hit negative splits and wore myself out. I give myself a grade of C on this run.

RUN ANALYSIS:
5 miles in 48:23, at 9:41 pace, and 6.20 mph; out at back splits 23:38 (9:27 pace), and 24:45 (9:54 pace).

5 miles mixed bag

This was supposed to be a time trial, but ended up being an interval run for the last 2 miles. With less than 10 weeks to go, my training needs to be more disiplined. I will hit 5 miles again tomorrow with an easy consistent pace...goal of 47:00.

7 miles in 1:07:59

9:42
19:20
29:26
34:13
39:00
49:00
58:53
1:07:59

Write up to follow

3 recovery miles in 31:19

The purpose of today’s run was to recover from the soreness I still feel after Sunday’s half marathon.  My knees still hurt a bit, as do my quads and calves.  I was able to maintain a 10:30 pace throughout the run.

 

 

 

RNR Half complete;11 weeks to Richmond

Well, congrats to everyone for finishing.  I attached a results page.
 
Next mission is Richmond full marathon in 11 weeks.   The long runs I plan over the next 11 weeks are as follows:
 
15, 7, 17, 19, 12, 20, 13, 20, 13, 7, Marathon. 
 
of course, will run about 3 or 4 days during the week totalling about 17 - 20 miles in addition to the long runs...will need to add speedwork and hillwork.
 
TC


=============================
Terrence Cumberland
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Finished. 3 mins ago

Not the performance i wanted, but hey, half narathon #8 is in the books!

10:5 miles...last until finish

Alright. That's it. Time for the wu tang baby...next you hear from me will be at the finish in 25 minutes!

Mile 10; 3.1 to go

Well the second wind was short lived...searching for the third.

Mile 8 gel

Tough goiung so far...on a 2:24 pace...uggg..but it feels like a second wind is kicking in.