6 miles in 1:05:26

31:35 out and 33:51 back.

I am not pleased with this run since my goal was to complete it in an hour, however, given the very warm and humid conditions (85 degrees by the time I finished), I suppose I should be satisfied.

With 13 weeks left until the half marathon, there is ample time left to rebuild my endurance and improve my running. I am planning on 1 more week of base building, and then I will kick in with some tempo and endurance (consistent pacing and cadence over increasing distances).

After that, it is 4 weeks of strength and stamina (hills) followed by 4 weeks of speed and 1 week of taper.

If I stick to it this time, my finishng time could be 1:50 or so for the half marathon...but then again, I say this every year don't I?

Terrence Cumberland, PMP, GB
Senior Change Manager
Card Technology Integration
(757) 468-4014

3 miles in 28:32

I was hoping to do this in 27 minutes, and was well on the way when I hit the turn around point in 13:35, but I ran out of gas. I ended up doing three walk breaks on the last mile.

 

My next run will be a 5 miles easy tomorrow and then on Friday I will do another 5 miles but in tempo mode starting with 10 min miles and progressing up to 8:30 on the last mile.  Total time should be about 47:30…but we will see!

 

 

5 miles in 48:58

Out in 24:50 and back in 24:08; mile by mile (10:13, 9:40, 9:57, 9:51, 9:17)

I ran with MW for the first time. It was slightly breezy and warm, but still a good day for a run. We ran together for 3.75 miles then MW picked up pace. He finished 24 seconds ahead. I am trying to convince him to run the RNR half...

6 miles in 1:00:12

30:15 out and 29:57 back. Mile splits (10:18, 9:46, 10:11, 10:05, 10:12, 9:40)

The goal was to run a consistent pace and finish in an hour. I ended up stopping a few times on the way back after the 4th mile, but iu was still able to finish close to goal time.

My feet did not tingle during this run.

5 miles in 48:50

Out in 24:35, back in 24:15. Mile by mile 9:56, 9:51, 9:30, 10:25, 9:08.

I am pleased with the overall result since I was aiming for 49:00. I did do a couple stops on that 4th mile though so it was not as smooth a run as I would have liked.

The temperature was cool with a slight drizzle, so running conditions were ideal. I did experience some cramping and tightness in my right calf for the last 3 miles, and for the last mile, the my toes in my right foot got numb. I wonder what that is all about? I need to research.

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!

---

Hotmail: Free, trusted and rich email service. Get it now.

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.