7 miles in 1:07:53

Well, definitley not my best run at this distance (1:02:53 last year) but given the wind an my lack of conditioning, this was not so bad. I did get tired on the way back as i was fighting the wind; i stopped about 4 times which does not make me too happy. Grade B-

Splits (out in 33:48, back in 34:05); mile by mile (9:30, 9:36, 9:40, 9:50, 9:50, 10:00, 9:47)

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5 miles in 49:05

Not a great time at all but it was windy and i am definitely out of shape (again). One day i swear, my story is going to change, but for now, it is what it is. Anyway, next run is a 7 miler on Thursday, and another on Friday. And then end the week with a jump to 16...ouch.

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12 miles in 2:06:11

not so great but I'll take the mileage

4 miles in 37:13

got out for a quick run and tried to do nice even pace

0:09:06 6.59 0:09:06 6.59
0:09:19 6.43 0:09:33 6.28
0:09:25 6.37 0:09:36 6.25
0:09:18 6.45 0:08:58 6.69

5 miles in 53:53

Haven't run in a while, this is my secon run in a 4 week period...I often blame workn but the real issue is me...after all these years I still have difficulty getting a regular running schedule going. Now here it is there is a marathon in 5 weeks and i am ill prepared.
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10 miles in 1:38:52

9:43
18:33
28:25
38:04
48:11
58:52
68:52
78:52
89:40
98:52
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Treadmill intervals

2% incline; 3.5mph walking warm up, then 3 mins at 7.5, 7.6, 7.7, 7.8, 7.9 with 2 mins of 3.5 mph in between, then 1 minute each of 8.0, 8.5, 9.0 mph with 1:30 in between.

15 miles in 2:46:30

RUN ANALYSIS:
15 miles in 2:46:30 at 11:06 pace and 5.41 mph; Out and back splits -- 1:17:34 (10:21 pace and 5.80 mph); and 1:28:45 (11:51 pace and 5.06 mph); 5 mile splits: 51:30, 55:00, 1:00:00. Run grade C


It was very cold…I almost got frostbite in fingers on the way back…I stupidly took jacket and hat and gloves off…I am not happy...run grade c

3 miles in 26:12

RUN ANALYSIS:
3 miles in 26:12 at 8:44 pace and 6.87 mph; out and back splits -- 13:02 (8:41 pace, 6.91 mph) and 13:10 (8:47 pace, 6.84 mph); mile by mile (8:37, 8:43, 9:57); run grade B.

I am glad I went out to run but not over please about the results. I should be able to hit 25:30 for this...

13 miles in 2:07:05

DETAILED RUN ANALYSIS:
13 miles in 2:07:05 at 9:47 pace and 6.14 mph; out and back spits -- 1:03:07 (9:43 pace at 6.18 mph) and 1:03:58 (9:50 pace at 6.10 mph); mile by mile (9:48, 9:23, 10:14, 9:30, 10:05, 9:53, 9:23, 9:57, 9:53, 9:40, 10:19, 10:00, 9:00). Run predictions: Click here for chart

Run grade A-.

This was a very good run. I was hoping to do better on the way back (I prefer neg splits) but am still happy that there was not too much pace degradation. LC was driving a nice pace on the way out, and we ran together for the first 2 miles, but then I stopped to hydrate (I haven't figured out how to drink on the run yet) while he kept going. He stayed ahead of me for the rest of the time (he finished about 40 seconds ahead of me). I took gummies at miles 4 and 10...i've decided to run with gummies at this year's marathon instead of those messy gels. Next week is a 15, which I will run at a very easy pace.

5 miles in 46:17

RUN ANALYSIS:
5 miles in 46:17 at 9:15 pace and 6.48 mph; out in 22:31 (9:00 pace, 6.66 mph) and back in 23:46 (9:30 pace, 6.31 mph); mile by mile (9:14, 8:52, 9:07, 10:35, 8:29)

I started out at a nice clip, but it was very windy today, which really hit hard on the way back. In fact I stopped a couple times on the 4th mile, hence the 10:35. i give a grade A- going out, but B- coming back for combined B effort.

9 miles in 1:28:25

RUN ANALYSIS
9 miles in 1:28:25 at 9:49 pace and 6.11 mph; out and back splits -- out in 43:20 (9:38 pace and 6.23 mph), and back in 45:05 (10:01 pace and 5.99 mph); mile by mile (10:08, 9:32, 09:43, 9:27, 9:47, 10:00, 10:00, 10:00, 9:48); Run Grade B

11 Weeks to Shamrock!
It was chilly this morning at 34 degrees. LC came over and we stated running at about 7:10. Although he was running 13, LC was really pushing the pace, and we got to my turn around at 43:20 (his turnaround was 2 miles further). On the way back i just did not have the juice to keep it up so I slowed down a bit and stopped a few times. There was no wind this time, I was just not performing well. So a solid B+ going out, but B- coming back...B effort.

7 miles in 1:05:29

RUN ANALYSIS:
7 miles in 1:05:29 at 9:21 pace and 6.29 mph; out and back splits - 33:24 out (9:33 pace, 6.29 mph); and 32:05 back (9:10 pace, 6.55 mph); mile by mile (9:40, 9:16, 9:29, 9:44, 9:14, 9:15, 8:51). Run Grade B+

This was a decent run for me. I felt good for the most part, but felt like stopping a couple times, although I did keep on going. Miles 3 and 4 were uneven an relatively slower than the others, but mile 7 was a decent enought recovery. It should be noted that the last 2 miles were covered in 18:06...not bad.

7 miles in 1:07:14

RUN ANALYSIS:
7 miles in 1:07:14 at 9:36 pace; out and back -- out in 32:53 and back in 34:21; mile by mile (9:40, 9:10, 9:20, 10:00, 10:15, 9:56, 8:53).

I was planning on breaking 1:07 on this run, and was well on the way hitting the turn around in 32:53, but the wind was way too strong to keep the pace, and I faltered all the way home. There was enough juice in my legs to kick out a 4:00 on the last half mile, but by then too much time had been lost. Overall, this was not such a bad run, but could have been better with more pace discipline, especially in windy conditions. Grade B-