6 hill repeats

Ran up trashmore times with 3 minutes jog/walk in between. I felt the burn and it was a good workout...Maybe when I do these next week, I will try to increase the number of hill charges and lessen the time between reps.

8 miles in 1:31:22

Did 8.2 miles in 1:31:22. The goal was just to cover the distance without worrying too much about time. No run analysis.

5 miles in 54:12

5 in 54:12. Not a good run at all. Started okay, but fizzled in the end. 24:12 out, but 30:00 back. Weather wasn't so bad in the 70s, but it was humid and I did not take any water. Just an off day I guess.

5 miles in 44:48

5 miles in 44:48, which is my fastest 5 miles this year. My PR is 43:something done in November 2005. The weather was perfect with mid 60s and light winds.
Run Analysis: out in 22:53, back in 21:55, mile by mile (9:25, 9:18, 9:03, 9:06, 8:58); Average pace 8:58 min per mile, 6.7 mph.

3 miles in 25:28

3 miles in 25:28.  This is my fastest time in this distance so far this year.  I did 24:30 on November 11 last year. Well, at least I broke 26:00, which is something I have been trying to do all year so far, and just was not able to.  Weather was cool with some wind gusts.

Run Analysis:

3 miles in 25:28, out in 13:02 and back in 12:26; average pace 8:29 min/mile (7.07 mph) Mile by mile (8:36, 8:46, 8:07).

10K in 57:58

Weight 220: Finish the Chesapeake Bay 10K in 57:58. This isn’t too bad, since it translates to a 9:21 min/mile pace. The weather started nice and cool at am race time, but it got warm very soon after that. I ran through the rest-stops covering the first mile in 9:45, second mile in 19:05 (9:20 min pare-,and 5k in 29:33.

3 miles in 27:29

3 miles out in 13:23 and back in 14:06, last mile in 8:06.  The purpose of the run was just to do some speed intervals with slow jogging breaks in between. Weather was good in the low seventies, light breeze.  My legs felt a little sore at first, but after I got into it, my legs felt better.  Feeling good now.  10K race on Saturday in the Ocean view area…hmmm…maybe I will do a couple miles of power walking before then…just to keep the legs active…

 

7 miles in 1:06:12

Weight 220.5, 7 miles in 1:06:12. Felt good, although weather was a little chilly in the 50s with20 mph gusts. Ran with Larry and Jennifer and Robert. Larry led the pace the whole way and finished strong in 1:03:something. I tried to keep up with him but I couldn't. He ran strong today. I felt okay...very slight cramping on right leg...but her was just a much better runner.
Run Analysis:
7 Miles out in 33:13 and back in 32:59. Mile by mile (9:48, 9:23, 9:37, 9;25, 9:37, 9:13, 9:08), average pace was 9:27 per/min at 6.34 mph)
Next run will be Tuesday... 3 mile easy pace.

8.2 miles in 1:21:00

On Sunday did 8.2 miles in 1:21:00.  Had planned on stopping 3 times (miles 2, 4, and 6) but ended up stopping 3 extra times especially on the way back.  Once again my conditioning or lack thereof led to a slightly disappointing performance.  I was hoping for 1:18:00 or so…In fact according to the time predictor at http://www.runningforfitness.org/calc/rp.php?metres=13193.8&hr=1&min=21&sec=0&age=36&gender=M&Submit=Calculate this time extrapolates to a half marathon in 2:13, and 5 miles in 48:13…I am faster than that.

Run Analysis:

out in 40:13 and back in 40:47, speed (9:53 min/mile, 6:07 mph)), mile by mile (10:13, 9:25, 10:06, 9:16, 9:31, 10:29, 10:25, 9:55, and last 0.2 miles in 1:40)

3 miles in 26:26

3 miles in 26:26. Not such a great time, and I was actually trying for 26.
Weather was nice in the 60s, but I must have started too fast because I was
winded after the second mile mark. I am definitely out of shape. So what
now? Do some cross training on my non runnning days, and actually run
according to plan.
Run Analysis: out in 13:03 and back in 13:23; mile by mile (8:44, 8:42,
9:00); average pace (8:49 min/mile, 6.81 mph)

7 miles in 1:07:33

Weight 221: 7 miles in 1:07:33. I ran with Larry and Bryce.  My PR was 1:05:44 done last year.  I was aiming for a sub 1:09:00 time so I made it.  The pace and speed (9:39 per mile at 6.22 mph) are not bad, considering I felt quite comfortable running this pace…it felt good.   I not tired after this, and my legs (especially my knees) felt good.  The weather was good (60s) and there was a light wind. 

Run breakdown: out and back course, out in 33:50, back in 33:43. Mile by mile (10:26, 9:19, 9:23, 10:07, 9:30, 10:15, 8:33). Last half mile in 3:57.  

 

5 miles in 45:43

Weight 222: 5 miles in 45:43. My PR was 43:44 done last year.  I was aiming for a sub 46:00 time so I made it.  The pace and speed (9:09 per mile at 6.56 mph) are exactly what I need to maintain in order to make a 2 hour half marathon.  I must say that I was very tired after this effort.  The weather was good at 55 degrees, and I was running against wind gusts of 20 on the way back. 

Run breakdown: out and back course, out in 23:29, back in 22:14. Mile by mile (9:36, 9:34, 8:47, 8:53, 8:53). Last half mile in 3:53.  

3 miles 26:34

Weight 222.5.  3 miles, 26:34, out in 12:55 back in 13:39. Mile by mile 8:26, 9:07, 9:01.  50 degrees, slight headwind.  I was disappointed; I was aiming for a sub-25 performance, but I just didn’t have the juice.  I put my iRiver MP3 player on my fast song and ran a high cadence (first half mile in 4:03), but I started to feel it before the first mile marker and while my cadence remained high, my stride length diminished.  Next run will be 5 miles easy tomorrow…aiming for 48 mins or so…

 

Race Report

5:15 marathon!  Okay, so I did not break the 5hr barrier but I did beat my previous marathon finish by nearly 20 minutes!  Larry did 4:55, and this was his first marathon.  Everyone else in the group (Glen, Maricruz, Randy, Fred, Steph) did half marathon…Steph finished in 1:41…wow that is fast.

 

It was windy and cold.  The marathon started on 40^th and went 6 miles south to Oceana blvd, so the wind was behind for the first 10K or so.  Then we turned around and WHHOOOSSSHHHH  we ran against the wind for the next 13 miles.  My IT band in my left leg gave out at mile 16, so I did a lot of walking from that point on…however, there were periods of about 5 to 6 minutes where I could run followed by 1 minute or 2 of walking.  I finished the race with a very strong sprint for the last 400 yards or so.

 

Next event is Chesapeake Bay 10K.  My official PR is 59:51 (Elizabeth River 2003), I figure my PR is probably 57 or so as I was finished a 7 miler in 65 minutes.   My goal her is to do 9 minute miles.  So what is that 55:48?  Yeah…55:48. is the goal.