5 miles in 52:22

Weight 226. Ran with M. The aim was just to run easy, but it turned out to be much more than that...G-Man came over with his bike, and he kept us on some interval paces on the way back from the turnaround. We did periods of 6, 6.5, 7, 7.5, 8, and even very short spurt of 12 mph at the end! M was hanging tough all the way, and she was actually a little bit stronger than me until we got to the very end. Great workout!!!

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5 miles in 46:01

Weight 228: Wow, I have really ballooned up...gotta reign myself in somehow. 5 miles in 46:01 is not a great run considering I was really trying to hit 44:00. Obviously I am waaay out of condition. I will spend the next few weeks watching what I eat and when, as well as increasing my running and other exercise

RUN ANALYSIS:
5 miles in 46:01, at 9:12 min per mile, and 5.52 mph; out back splits (23:05, 22:56); mile by mile (9:12, 9:04, 9:11, 9:43, 8:51). Mile #4 was not so good, and mile number 5 was only saved because of a strong kick at the end...

5 miles slow in 53:47

Just a slow easy run to work my way back into things...ran with LC for the first time in a while.

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3 miles in 28:29

Weight 223.5.  I Haven’t run in over 2 weeks, and I could feel it.  I have definitely lost some conditioning. This was intended to me a moderate paced effort and it was, although it would have been nice to hit 26 as a moderate effort.  As it now stands, I think my conditioning will allow me to hit 26 at a fast effort.  The next few weeks will be spent trying to get back to the point where 26 at this distance is easy.

 

RUN ANALYSIS:

3 Miles in 28:29, 9:30 min per mile, 6.32 mph; out in 14:46, back in 13:43; Mile by mile (9:49, 9:43; 8:57).

 

5 miles in 44:40

Weight 222. Well i have gained a little weight since last month, but that isn' surprising given my reduction in running recently (and quite frankly an increase in eating). Nevertheless, today's run was a decent effort. I was hoping to beat 45:00 and I did, but it took some effort on my part. I think I am going to run the shamrock 8k since I am unwilling to run the marathon on Palm Sunday.

RUN ANALYSIS:

5 miles in 44:40, 8:56 min per mile, 6.72 mph; out and back --23:05 out (6.50 mph) and 21:35 back (6.95 mph); mile by mile (9:16, 9:23, 8:36, 8:43, 8:42).

3 miles in 26:55

Just trying to get back in to the swing of things...After I found out that i would not be able to run Shamrock Marathon afterall, I kinda got despondent and just stopped running altogether. After only 2 weeks off, it is amazing how much my conditioning has degraded. While this was not and all out effort, it was pretty close, and as such the time itself is not that great. A 25:00 for this level of effort would have been acceptable...anyway, won't get too despondent...

RUN ANALYSIS
3 miles in 26:55, 8:55 min per mile, 6.69 mph; out and back splits 13:55 (6.42 mph) out and 13:00 (6.92 mph) back; Mile by mile (9:24, 8:58, 8:33)

5 miles in 46:35

On Tuesday. Not what I expected.  I was hoping for a sub-44, and was actually well on the way after I hit the midway point at 22:24 (assuming 1 minute improvement on way back) but got phone call at mile #3, and had to stop…after that could not regain the groove…oh well, maybe next time

Time index

10:09
20:26
30:49
41:10
51:19
1:01:27. 1:06:08
1:11:12
1:21:23
1:31:39
1:41:49
1:51:23
2:01:20
2:11:07
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13 miles in 2:11:07

Moderate pace. The goal was to put some effort into making it between 2:10 and 2:15, and I did it. With only 7 weeks to go until Shamrock, my training is very much behind.
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7 miles in 1:02:52...NEW PR !!!!

Weight 219. This is my best performance at 7 miles ever! I wanted to go out for it and try to get a PR, but it was a bonus to break the 1:03 barrier! The weather was a little chilly at 38 degrees, but it didn't matter after the first mile. There was a stop of 45 seconds for the stoplight at Holland, but i did not adjust the time or stop my watch...who knows, maybe that stop gave me a well needed recovery so I could continue even stronger. IfI use my 4x formula to calculate marathon performance, then I should be able to do 4:12 in a Marathon! I will train accordingly.

RUN ANALYSIS:
7 Miles in 1:02:52 at 8:59 per mile and 6.68 mph; out and back splits 32:53 out and 29:59 back; mile by mile (9:15, 9:40, 9:20, 9:04, 8:46, 8:40, 8:07). This was a straight throught run with no hydration and no planned stops.

RUN HISTORY AND PROJECTIONS:
My last PR was set in September 16, at a time of 1:04:59, so I beat this by a full 2 mins! Click here for projections

5 miles in 45:11

Nice run. Objective was to get under 47 and I did. Started with a nice mid paced effort and kept building on it. With only 8 training weeks left before Shamrock, I need to get more dedicated in my running. I also need to include more stretching and cross training. My core is weak, and I am not as flexible as I need to be. Right hip flexor and ham are problematic...hopefully strength and conditioning will help...

Run analysis:
5 miles in 45:11 at 9:02 per mile 6.64 mph; out and back splits 23:27 out (6.40 mph), 21:44 back (6.90 mph); mile by mile (9:27, 9:17, 9:09, 8:57, 8:21). My last mile is usually so much faster than the rest..need to even out the effort.

6 laps in Georgetown; about 5.7 miles.

Ran around big loop in Georgetown, Exuma. Loop is about 0.96 miles around and include 1 steep hill, and another hill at a gentle slope. Here are timechecks at each lap: 9:27, 18:53, 28:23, 38:08, 48:02, 57:40

7 miles in easy 1:09:

Weight 219:  A little chilly this morning at 40 degrees, but ran in shorts anyway.  The objective today was just to run a nice consistent pace throughout. Tomorrow I may do another 7 and then 13 on Friday…why 27 miles in 3 days? Well, just trying to cram my miles in before we go on vacation.

 

Run Analysis:

7 Miles in 1:09:38 at 9:57 in per mile and 6.03 mph; out and back splits 34:57 out and 34:41 back…nice and even; mile by mile (9:43, 10:14, 10:03, 9:54, 9:19, 10:30, 10:10).

5 miles in 43:58

Tell the chef to stay home ‘cause I’m COOKIN’!!!!   I am very happy with this run and it looks like my new GT-2120s will be good to me.  My right ham and hip flexor are still out whack, but getting better and hanging in there.

 

The objective of today’s run was to do a progressive tempo where each successive miles becomes faster.  I accomplished this quite well, and felt like I had a good workout by the end of it.  I actually surprised myself since a) this wasn’t a time trial so I wasn’t really trying to run fast, and b) it has been a while since I broke 44:00 in a 5 miler.

 

RUN ANALYSIS:

5 miles in 43:58, 8:45 min per mile @ 6.82 mph; Out and back splits – 23:11, 20:47 (wow…I was blazing by my standards on the way back); mile by mile (9:28, 9:22, 8:33, 8:32, 8:03).

 

RUN HISTORY:

This is my best time this year on this route.  My PR on this route is 43:44; in November 2005.  I think if I was trying for time, I probably could have knocked a couple seconds off that today…

 

RUN PROJECTION:

According to http://www.runningforfitness.org, I should be capable of 4:15 in a marathon…so I need to do some pace runs at 9:44 (6.16 mph).