15 miles in 2:40:08

Monday long run on Columbus day 10/10. I was trying to do a marathon simulationand run this at marathon goal pace, but I bonked at mile 10 or so. It got warm and do not think I was appropriately hydrated to begin with.

2 mile increments except for last mile
Lap1 21:19.02 21:19.02
Lap2 20:35.12 41:54.14
Lap3 20:12.29 01:02:06.43
Lap4 20:02.37 01:22:08.80
Lap5 21:22.11 01:43:30.91
Lap6 21:25.17 02:04:56.08
Lap7 23:06.67 02:28:02.75
Lap8 12:05.45 02:40:08.2

7 miles in 1:06:38

This was a good run for me. I was aiming for 1:06:30 and came very close to it in 1:06:38. I want to get this down to 1:05 in 3 weeks, and I think it may be possible as the weather gets cooler.


Mile by mile:
9:45,9:59,9:09,9:19,9:23,10:01,9:02

5 miles in 45:55

This is my best 5 miler in a while. I was really trying to beat my 46:19 of last week and I did. I can feel myself getting stronger the more I run, although my left ham still has that dull pain that will not go away.

There is no doubt that the cooler weather is making a difference in my running performance.

16 miles in 2:54:00

Out in 89:00 and back in 85:00. I love it when I do negative splits...started nice and slow and maintained pace through out...felt goot at mile 8-11

This caps a weekend in which I did 23 miles in two days...this is good.

7.1 miles in 1:11:28

Nice run today in relatively cool temps. Did it nonstop at marathon pace.

5 miles in 46:19

This was a good 5 miler in terms of time, but not in terms of continuity...I got winded and stopped a few times, but the final sprint was good

3 miles

This was just a little pick up run to get my legs going again...I was actually trying to keep a certain cadence going.

10 miles in about 1:45:00

I ran with LC and as usual he dusted me...I stayed with him for about a mile and a half but then I dropped back because the pace was too strong. It was drizzling throughout the whole run but it really started to rain between mile 3 and 6.

30 mins hills at trashmore

Ran up the long edge of the hill 4 times and and then finished up with a short sprint up the steep end. These workouts always kick my butt, but there is a general feeling of accomplishment when I get it done.

5 laps around the neighborhood in 33:13

Each lap is 2/3 of a mile so 5 laps is 3 1/3 miles...or about 3.3333

Lap 1 6:44
Lap 2 6:33
Lap 3 6:30
Lap 4 7:31
Lap 5 5:54

5 miles in 50:45

This was not the best run, but at least I got the miles in.

I started out wanting to do this in 48 mins or less, but I made the mistake of turning onthe messaging feature on my cell, and when I started getting pings, I used that as an excuse to stop and respond to them.

Oh well, there will be other days....i hope to get over this laziness soon.

RNR Half in 2:24:07

This was 13 minutes slower than last year, but then again I knew I was not in the best condition for this race. Hopefully I can get myself together for the Richmond Marathon in 10 weeks.

13 miles in about 2:45:00

This was my annual 13 mile primer for the half marathon, and I was not please with the performance. MC ran with me, and I was running okay on the way out, but I got winded on the way back, and my knee started hurting after the 10th mile

5 miles Atlantic City boardwalk in 52:27

Ran from the courtyard to the boardwalk, then ran down a couple miles on the boardwalk, turned around and ran back...when I measured it on mapmyrun...it came up to 5.1 miles or so.