Treadmill pyramid at hotel

I did a pretty decent workout this morning on the hotel treadmill. Started with 5 min warmup jog then 7.7 mph for 2 min, then 2 min rest; then 7.8, 7.9, 8.0, 8.1, 8.2, 8.3, all mph for 2 min with 2 min walking 3.1 mph rest between each step... Then rest for 4 mins to hydrate. Now for the fun part. 8.4, 8.5, 9.0, and 10.0 mph for 1 min each with 2 min 3.1 mph rest in between each step.

I was sucking wind big time, but I proved to myself that I still have a little speed in these legs. Need to work on stamina.
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9 miles in 1:33:54

Good run with M, in nice conditions. Weather was upper 60's and very nice. The run ojective was to cover the distance in an even pace in under 95 minutes, and we did it. We started out with a mid paced-effort and didn't do a walk break until the turnaround point, when we walked for 1:30 or so. Then when we started running again, we didn't stop until coming home...very nice even pace. Next 4 runs will be a series of 5 mile runs, alternating between slow and fast...

RUN ANALYSIS
9 Miles in 1:33:54, 10:26 pace per mile at average speed 5.75 mph. Out and back splits 46:55 out and 46:59 back (very even!). Mile by mile (10:39, 10:21, 10:36, 10:09, 11:25, 10:13, 10:30, 10:13, 9:48).

RUN HISTORY
I have no other 9 mile runs in my blog so no specific history. Plus this was not a time trial...

3 miles in 26:17...not bad

Good run. This was a time trial and I was actually aiming for 27:00 or so and was able to do it in a better than expected time. According to my pace calculators, this means that I should be able to run a 2:04 half marathon. My goal is 2:00 half marathon. When I can do this 3 mile time trial in 25:00 or a 7 mile time trial in 1hr, then I am ready. There are 5 training weeks to get there. Will run 9 miles tomorrow in a nice even easy pace...aiming for 90 - 95 minutes for this run.

RUN ANALYSIS:
3 miles in 26:17, average pace of 8:46 per mile at 6.85mph. Out in 13:28, back in 12:49 (7 mph on the way back...nice). Mile by mile (8:48, 9:10, 8:19) with nice fast pace on the way home.

RUN HISTORY:
Personal best ever was 22:30 a long time ago. Did 25:28 on May 8, 2006 and 24:30 on November 11, 2005

5 miles in 51:11...yuck

Not a great run...started out with a nice pace and just ran out of gas. Was aiming for a 47 or so, and was on pace when I got to the halfway point at 23:40 so I thought I was on my way...but ran out of gas...I guess either I am not capable of maintaining that pace due to lack of conditioning, or maybe my head just was not ready.

7 miles in 1:11:23

Decent run with M and JR. JR is always good to run with because of her pace discipline...very consistent throughout any run. I felt good for this run and had enough juice to sprint the last 400 yards or so.

Run Analysis:
Almost even splits 35:38 out and 35:55 back. Average pace 10:12 per mile at 5.88mph

7 miles today

Ran 7 on the usual flat course with L and M. It was a warm, still, and muggy day and by mile 3, we were all feeling tired. Anyway, the next run for me is Tuesday for 5 miles.
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3.5 miles in 37:00

On Saturday I ran a hilly course while in Silver Spring MD on vacation. Even split of 17:30 out and back. I really need to do more hill work. In Charlotte today on business...may run tonight. If not, then definitely tomorrow morning. 4 miles.

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4 miles in 38:13

Decent run, in an expected timeframe.  The pace was mid level for me (meaning I didn’t go all out, but I was putt putting either), but it was really hot and humid.  Next run will be Thursday  4 maybe 5 miles…same pace.

 

RUN ANALYSIS:

Temp 80; 4 miles in 38:13, avg pace 9:33 min/mile at 6.28mph; Out and back splits: out in 19:30 back in 18:43; mile by mile 9:43, 9:47, 9:35, 9:08.  Not bad, I came back faster than I went out.  Second mile was highest, but last mile was decent.

3 miles in 27:31

Weight 222.5.  Not a bad run, considering I have not run in about 4 weeks.  I would say that this pace was a slightly on the aggressive side, but short of all out for me in my current conditioning.   It would be nice to be able to do this run in 24:30 or so…Half Marathon is in 11 weeks., and I am aiming for 2:00:00 barrier. Using various pace calculations, I would need to be able to run a 10K in 54 mins and 10 miles in under 90 mins.   My training plan will have some time trials at these distances. Next run is Tuesday 4 miles mid paced (38 mins or so)

 

RUN ANALYSIS:

Temp 78; 3 miles in 27:31, avg pace 9:10 min/mile at 6.54mph; Out and back splits: out in 14:02 back in 13:29; mile by mile 9:30, 9:09, 8:52…good…each mile was faster.

8 days to Marathon.

I have been running once or twice per week as time permits.   Sun Feb 25, 13 miles in 2:25.  Thu Mar 1, 5 miles in 50:04; Sun Ma back r 4 16 miles in 2:55:18.  I had intended to run more than that but between work and family, I am WAAAAY out of balance…I just can’t seem to get my cycle going again…have to put limits somewhere…definitely not family, they don’t get enough of my time as it is.  SO..cut back on the 18 hour work days…get some rest and get back in balance.  Easy to say, hard to do. 7 miles tomorrow.

feeling sick

I was supposed to put in a good 3 miles on Tuesday and another 5 today, but I have been sick...cough, 102 fever, chills…hopefully I will feel well enough to put in some easy miles Thursday and Friday in preparation for long run on Sunday…we will see.

7 miles in 1:10:40

Weight 227: 7 miles out and back (out in 36:11, back in 34:39, total 1:10:40): Pacing 10:06 min mile, 5.94 mph: Mile by mile (10:35, 10:25, 10:30, 9:51, 9:49, 9:50, 9:40): Temp 37F, slight wind, ran in shorts, but 2 wicking layers on top, gloves, and head cover.  Ran with Larry who finished in 1:10:20.  Shamrock Marathon in 28 days.

 

Wow, it has been about 7 weeks or so since I have run.  Work has been keeping me too busy I guess…I get to bed too late to wake up and run in the morning…as I get older, running on 3 to 4 hours sleep doesn’t work for me anymore.  In any event, Larry called me yesterday and asked if I wanted to run.  This was the spark I needed to get off my fat butt…it is really great having a running partner.  Anyway, we started at 7:05am and kept together nonstop until the last half mile, when I stopped and walked for a little…the pace got to me.  However, considering this was my first run in a while, this was a pretty good effort for me.

 

I will need to do some hill repeats and speed intervals over the next 4 weeks to get in better shape for the marathon.  I was hoping to do 4:30, however, it looks like my best effort may be a 5:00 right now…we will see how I do over the upcoming weeks.

 

 

10 miles in 1:53:56

Weight 230. 10 Miles out and back (out in 57:00 back in 56:36).

My weight is moving in the wrong direction, so I need to make a change somehow. My desire is to be about 210 for the marathon so I need to lose 20 pounds over the next 12 weeks. This is certainly a reasonable and
respectable rate of loss...I just need to commit to it and do it. Besides,
aside from the marathon, I have a life to live... Anyway, m legs got cramped after the second mile...M waited for me at the turnaround point....my legs felt better on the way back

Sunday long run

Sunday @7

My place

8 – 10 miles

 

(8 miles on my plan, 10 miles on Larry’s plan)