Treadmill intervals

2% incline; 3.5mph walking warm up, then 3 mins at 7.5, 7.6, 7.7, 7.8, 7.9 with 2 mins of 3.5 mph in between, then 1 minute each of 8.0, 8.5, 9.0 mph with 1:30 in between.

15 miles in 2:46:30

RUN ANALYSIS:
15 miles in 2:46:30 at 11:06 pace and 5.41 mph; Out and back splits -- 1:17:34 (10:21 pace and 5.80 mph); and 1:28:45 (11:51 pace and 5.06 mph); 5 mile splits: 51:30, 55:00, 1:00:00. Run grade C


It was very cold…I almost got frostbite in fingers on the way back…I stupidly took jacket and hat and gloves off…I am not happy...run grade c

3 miles in 26:12

RUN ANALYSIS:
3 miles in 26:12 at 8:44 pace and 6.87 mph; out and back splits -- 13:02 (8:41 pace, 6.91 mph) and 13:10 (8:47 pace, 6.84 mph); mile by mile (8:37, 8:43, 9:57); run grade B.

I am glad I went out to run but not over please about the results. I should be able to hit 25:30 for this...

13 miles in 2:07:05

DETAILED RUN ANALYSIS:
13 miles in 2:07:05 at 9:47 pace and 6.14 mph; out and back spits -- 1:03:07 (9:43 pace at 6.18 mph) and 1:03:58 (9:50 pace at 6.10 mph); mile by mile (9:48, 9:23, 10:14, 9:30, 10:05, 9:53, 9:23, 9:57, 9:53, 9:40, 10:19, 10:00, 9:00). Run predictions: Click here for chart

Run grade A-.

This was a very good run. I was hoping to do better on the way back (I prefer neg splits) but am still happy that there was not too much pace degradation. LC was driving a nice pace on the way out, and we ran together for the first 2 miles, but then I stopped to hydrate (I haven't figured out how to drink on the run yet) while he kept going. He stayed ahead of me for the rest of the time (he finished about 40 seconds ahead of me). I took gummies at miles 4 and 10...i've decided to run with gummies at this year's marathon instead of those messy gels. Next week is a 15, which I will run at a very easy pace.

5 miles in 46:17

RUN ANALYSIS:
5 miles in 46:17 at 9:15 pace and 6.48 mph; out in 22:31 (9:00 pace, 6.66 mph) and back in 23:46 (9:30 pace, 6.31 mph); mile by mile (9:14, 8:52, 9:07, 10:35, 8:29)

I started out at a nice clip, but it was very windy today, which really hit hard on the way back. In fact I stopped a couple times on the 4th mile, hence the 10:35. i give a grade A- going out, but B- coming back for combined B effort.

9 miles in 1:28:25

RUN ANALYSIS
9 miles in 1:28:25 at 9:49 pace and 6.11 mph; out and back splits -- out in 43:20 (9:38 pace and 6.23 mph), and back in 45:05 (10:01 pace and 5.99 mph); mile by mile (10:08, 9:32, 09:43, 9:27, 9:47, 10:00, 10:00, 10:00, 9:48); Run Grade B

11 Weeks to Shamrock!
It was chilly this morning at 34 degrees. LC came over and we stated running at about 7:10. Although he was running 13, LC was really pushing the pace, and we got to my turn around at 43:20 (his turnaround was 2 miles further). On the way back i just did not have the juice to keep it up so I slowed down a bit and stopped a few times. There was no wind this time, I was just not performing well. So a solid B+ going out, but B- coming back...B effort.

7 miles in 1:05:29

RUN ANALYSIS:
7 miles in 1:05:29 at 9:21 pace and 6.29 mph; out and back splits - 33:24 out (9:33 pace, 6.29 mph); and 32:05 back (9:10 pace, 6.55 mph); mile by mile (9:40, 9:16, 9:29, 9:44, 9:14, 9:15, 8:51). Run Grade B+

This was a decent run for me. I felt good for the most part, but felt like stopping a couple times, although I did keep on going. Miles 3 and 4 were uneven an relatively slower than the others, but mile 7 was a decent enought recovery. It should be noted that the last 2 miles were covered in 18:06...not bad.

7 miles in 1:07:14

RUN ANALYSIS:
7 miles in 1:07:14 at 9:36 pace; out and back -- out in 32:53 and back in 34:21; mile by mile (9:40, 9:10, 9:20, 10:00, 10:15, 9:56, 8:53).

I was planning on breaking 1:07 on this run, and was well on the way hitting the turn around in 32:53, but the wind was way too strong to keep the pace, and I faltered all the way home. There was enough juice in my legs to kick out a 4:00 on the last half mile, but by then too much time had been lost. Overall, this was not such a bad run, but could have been better with more pace discipline, especially in windy conditions. Grade B-

12 miles in 2:01:48

RUN ANALYSIS:
12 miles in 2:01:47 at 10:09 min/mile and 5.91 mph; out and back splits -- out in 59:47 (9:58 pace, 6.02 mph) and back in 1:02:00 (10:20 pace, 5.81 mph).
Weight before: 223; Weight after: 218.5

The original plan was to do 10 miles nice and easy, but my running partner this week (LC) is on a different plan, and he was due for 12 miles. Not wanting him to have all the fun by himself, I decided to run the 12. We were running together until about mile #4, then LC started to pull away while I stopped for hydration. I never caught up. He finished in 2:00:20 or something like that. Except for the longer return, this was not a bad run at all. I feel sore now, and I am sure I will even be worse tomorrow. The plan is for 7 miles on Wednesday in 1:07 or better, 3 easy on New Year', on 5 on Friday, and Sunday will be 8.

5 miles in 44:58

RUN ANALYSIS:
5 miles in 44:58 at 9:00 min/mile and 6.67 mph; out and back splits (out in 23:21 at 9:20 pace and 6.42 mph, back in 21:37 at 8:39 pace and 6.94 pace); mile by mile (9:43, 9:17, 8:30, 9:01, 8:27).

This was a decent effort. My original plan was to run at mid to easy effort for a 47 ish time, but after the first mile I decided to step it up a notch. By my standards, the 3rd mile was fast, and i paid for it during the 4th mile as I had to walk for a little to cath my breath.

The next run is a 10 miler at easy pace.

3 miles in 28:OO

Nice and easy run for 3 miles. 14:21 out and 13:39 back for negative splits. I was still a little sore from Sunday's 7 miler. I intend to do another 5, then 5 then 9 or 10 on Sunday.

7 miles in 1:11:29

RUN ANALYSIS:
7 miles in 1:11:29 at 10:13 min pace (5.87 mph); out and back splits 36:35 out and 34:54 back: mile splits (10:26, 10:10, 10:56, 10:13, 10:20, 9:48, 9:46)

The weather was nice at the start of the run at 46 degrees (F) with a slight drizzle. I dressed in shorts and two layers on top. As it turns out, I may have overdressed as I felt quite warm after the second mile. The pace came easy as I concentrated on running cadence to the beats of the songs I was listening to...there was no else riding or running...just me, the path, the puddles, and the occasional car. I felt like a runner again. Next runs are 3, 5, 5, and a long 9 next Sunday.

3 miles in 27:57

Write up to come...

9:42
19:08
27:57

O / B 14:26 / 13:31

Trying to get a virtual run together

Trying to convince a friend of mine to run at noon today, but she is leaving me hanging…she was going to be my motivation to get off my lard butt and run…and what does she tell me?  Some Yoda-sounding crap “the motivation must come from within”

 

 No sh-- Sherlock…but it would be nice to know I had support…

 

Come on!!  Let’s go!!