10 Miles in 1:39:52

This was a very satisfying run.  It was my intention to maintain a 10 minute pace throughout, and finish in about 1:40 and this goal was met.  I checked my time every 2 miles, and I was hitting all the markers at about 20 minutes.  There were a few unscheduled stops for the last 2 miles, but even with that, I was able to complete that segment in under 20 minutes.   I got to the turnaround point at 50:19 and my return trip was a little faster at 49:33; I love running negative splits!

 

 Now, using my favorite run predictor at  http://www.runningforfitness.org/calc/rp.php?metres=16090&hr=1&min=39&sec=52&age=40&gender=M&Submit=Calculate I can do a Half Marathon in 2:13.  My goal is actually 2:10.  So, the question is, can I run the first 10 miles just like I did today, and finish the last 5K in 30 minutes?   If the answer to that is yes, then 2:10 is all mine! 

 

Next run will be 8 along the course.

 

4 miles in 42

This was not a good run either…It now seems that my bad runs are outnumbering my good runs.  Maybe I need to reset expectations on what “good” is.  I may be setting the bar too high for my current conditioning.  For example, 37 minutes would have met the  “good” expectation for this distance; well, is that pace a possibility for me nowadays?

 

The fact that I am questioning myself is not a good thing.  Doubt has crept into my psyche, and I need to eradicate it before the half marathon in 19 days.

 

 

13 miles in 2:48

There is definitely a disturbing trend here. I do not seem to be improving, in fact, I appear to be getting worse. Of course, I did get dehydrated yesterday after mowing, and I was running on only 2 hours of sleep, but this peformance was very very disappointing. I was running with MS and she did a good job of trying to keep me going (and she got me ice from 7-11 on the way home), but at some point I was taking so long, she had to leave me.

Tuesday is my next run, and I will need to do 5 miles easy...well 26 easy out and 23 back.

5 miles in undisclosed time

I am not proud of this time so I will not post it. It had been over a week since I last ran, and combined with the warm temperatures, conditions were not conducive to a solid run.

I did use the opportunity to do a few short bursts of speed intervals, but with less than 4 weeks left until the half marathon, I am not sure if that will help me meet my 2:00 goal.

9 miles in 1:32:05

Not too bad I guess. My aim was to finish between 1:30 and 1:35, and this was perfectly in the middle of that range. At some point though, i need to average better than 10 minute miles for an extended period of time.

7 miled in 1:25:30

This was an utterly disappointing run. My intention was to complete this in 1:10:00 or better, and I was actually on pace given my midpoint turn-around time of 35:14. However, my pace totally collapsed on the way back, and I found myself stopping quite frequently.

My efforts need to get better if I am to do as well as I plan for the half marathon in 5 weeks.

3 miles in 27:40

This was not such a good time.

3 runs of 3 Miles each on the ship

I ran for 3 miles on 3 separate days while on the Carnival Freedom. I did not have my stopwatch with me so I am not sure what my time was, but i will say that given the temperature and the windy conditions, I felt challenged. Whe I get home I will need to increase mileage and work on some cross training.

7 miles in 1:15:30

This time was horrible. I am glad I got the miles in but my expectations were set for a 1:10 or so.

It was warm so perhaps that sapped my energy in the last 3 milesn but it may be warm on race day too, so I can not allow myself to be drained like this.

I think I need to run some fast intervals in heat in order to build tolerance.

7 Miles in 1:12:55

The weather was warm, and I felt pretty good on the way out, and was planning on hitting 1:10, but by the time I got to the 5 mile marker on the way back, I started to feel tired.  I walked 3 times between mile 5 to the finish.

 

36:30 out and 36:25 back…although this looks like even splits, I encountered a long traffic like on the way out, but lots of walking on the way back.

 

 

 

5 miles in 45:58

This is my best 5 miler this year so far. The weather was perfect, and my left hammy felt good, although I still did not push it with my traditional all out sprint at the end.

Out in 23:41 and back in 22:17
Mile splits: 9:27, 9:34, 9:12, 9:00, 8:45 ( I broke 18:00 in the last 2 miles with 17:45 !)

Good run...now I am going to have a GREAT day!

Ran 5 laps in 33:11

5 laps in the neighborhood at 0.67 miles per lap. Therefore total distance was 3.35 miles.

Lap splits: 6:40, 6:30, 6:40, 7:08, 6:13

This is the best my left hamstring has felt in nearly two weeks! It does not hurt right now but I did not want to stress it with an all out sprint at the end.

3 miles in TX

I ran outside in Addison for th first time. Usually I run in the hotel exercise room, but this time I decided to go out and get some fresh air. My left hamstring muscle is still sore from when I strained it last week, and for the first mile i was able to run with just a little discomfort. After that however, i hadto stop and walk for a little, and then when I started running again, it was with a limp. Hopefully this leg heals soon.

Injury during time trial

I went out expecting to do a 5 mile run in 45 mins this morning, only to pull up with a ham string pull at the first mile. I tried stretching and massaging but I still could not run. So I had to turn back and walk home.

This was disappointing because I really felt good before that, and I think my time would have been on target.

Hopefully this is not a long term setback.

Terrence Cumberland, PMP, GB
Senior Change Manager
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