4 miles in 37:08

Out in 18:59 (6.32 mph) and back in 18:09 (6.61 mph); last mile in 8:36.

This was a very good timed trial. I was aiming for 38 minutes and almost broke 37. At some point I expect to plateau, at which time I will switch it up a little. The next run will be a 5 miler on Tuesday.

4 miles in 38:52

20:28 out and 18:24 back. Mile splits: 10:15, 10:13, 9:40, 8:44

Really good run for me right now. The weather was just perfect for a decent 4 miler. I am very happy that I was 2 minutes faster on the way back than on the way out, and that last mile was really cooking.

4 miles in 39:28

20:27 out and 19:01 back. Miles by mile 10:16, 10:11, 9:48, 9:13

I am please with these results. The weather was perfect and it allowed me to get slightly faster with each mile. I did not finish with an all out sprint but there was enough juice in my legs to do that if I wanted to.

My next run is on Wednesday for 4 miles although my legs are telling me they want to go again tomorrow...I think the running fever is coming back...

3 miles in 30:43

14:50 out and 15:53 back. Mile splits 9:55, 10:20, 10:28.

This was not a great time but at least I did derive some benefit out of it. The original goal was to run a consistent pace and do the run in under 29:00 but it was a bit hot and my energy was gone after the turn around point. So I decided to do intervals of fast running and walking the rest of the way, similar to fartlek though not as disciplined. The final burst to the finish was pretty good though my 40 year old legs do not have as much juice as they used to.

I will run again on Monday

3 miles in 29:40

14:59 out and 14:41 back. Mile by mile 9:50, 10:29, 9:31.

Well, had to start sometime. I actually feel good about this run particulary because it is the first for about 6 months.

If I can make the time to do things when they are supposed to be done, then I can get all the running in that I want to. It all starts with me going to bed by 12 midnight so I can get enough sleep and not be too tired to run (I am too old to run on just 4 hours sleep).

Status update

Okay, I have good news and bad news.  Bad news first (so we can at least finish on a good note:

I weigh 229 pounds, and the circumference around my stomach at the point of the navel is 43.5 inches. I have not done any real exercise in about 4 months and I feel crappy.

 

Now for the good news.

I weigh 229 pounds, and the circumference around my stomach at the point of the navel is 43.5 inches.  This is the absolute worst I will be, and everything from this point will be better.  So things are looking up for the future!

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3 miles in 27:26

RUN ANALYSIS:
3 miles in 27:26 at 9:09 pace and 6.56 mph; out and back splits (14:29, 12:57); mile by mile (9:35, 9:31, 8:20). Not a bad overall effort but I need to work on sustaining a strong effort throughout instead of depending on a strong final mile. Sprinting at the end is starting to hurt more the older I get.

I will do another 3 mile run at a challenging pace on Friday and then hit Sunday with a 5 in 47:30 goal (9:30 pace).

3 miles in 28:26

RUN ANALYSIS:
3 miles in 28:26 at 9:29 pace per mile and 6.32 mph; out and back splits ( 14:49, 13:37); mile by mile 10:02, 9:28, 8:56.

Weight 225. This was my first run in over a month and it felt...GOOD to be out there again. I was hoping to average 10 minute miles and finish in 30 minutes but I was pleasantly surprised that my legs felt faster than that. I am particularly pleased with the last mile in 8:56 given my lack of conditioning.

Work is starting to slow down and hopefully I will get back into a good routine. This time around, I want to run for the sake of running and not to "train" for an event. We will see.

It has been a long time

I think I need to evaluate what it would take to rebalance my work, life, play. Work has occuppied way too much, virtually eliminating life and play, hence, no running. And without that activity and all my wonderful eating habits, my weight is going up.

I know what is wrong, I just need to do something about it...qyick before it gets further out of control.

13 miles in 2:12:28

Not bad. Out in 1:06:27 and back in 1:06:01. Almost dead even on splits. I did get a little winded after 11, making numerous unscheduled stops every 6 minutes or so. I had enough juice in my legs to employ somewhat of a sprint, althouh it was not all out. With 5 weeks to marathon I am behind my training plan, but in a decent position to ramp up quickly. The plan this week is 4x5 or 3x7 or any combination up to 20 miles, followed by a sunday run of 20. 2 of the runs this week will be "gadget" runs: either hills, speed repeats, or plyometrics.

5 miles in 47:31

Good run considering my lack of conditioning. With only 5 weeks to go until richmond marathon, it is unlikely for me to hit that magic 4:00 mark. But I think there is still time to hit 4:30. I need to get creative in my training since I have lots of business travel coming up.

13 miles is what I plan for sunday.

Done

13 miles marker around the bend

Its about to get wicked...WU TANG.."It's Yours"

Just lost it at 10 miles

No time goal now...just survival...must...keep...going..the last 3.1 miles are for you pops.