3 miles in 27:26

RUN ANALYSIS:
3 miles in 27:26 at 9:09 pace and 6.56 mph; out and back splits (14:29, 12:57); mile by mile (9:35, 9:31, 8:20). Not a bad overall effort but I need to work on sustaining a strong effort throughout instead of depending on a strong final mile. Sprinting at the end is starting to hurt more the older I get.

I will do another 3 mile run at a challenging pace on Friday and then hit Sunday with a 5 in 47:30 goal (9:30 pace).

3 miles in 28:26

RUN ANALYSIS:
3 miles in 28:26 at 9:29 pace per mile and 6.32 mph; out and back splits ( 14:49, 13:37); mile by mile 10:02, 9:28, 8:56.

Weight 225. This was my first run in over a month and it felt...GOOD to be out there again. I was hoping to average 10 minute miles and finish in 30 minutes but I was pleasantly surprised that my legs felt faster than that. I am particularly pleased with the last mile in 8:56 given my lack of conditioning.

Work is starting to slow down and hopefully I will get back into a good routine. This time around, I want to run for the sake of running and not to "train" for an event. We will see.

It has been a long time

I think I need to evaluate what it would take to rebalance my work, life, play. Work has occuppied way too much, virtually eliminating life and play, hence, no running. And without that activity and all my wonderful eating habits, my weight is going up.

I know what is wrong, I just need to do something about it...qyick before it gets further out of control.

13 miles in 2:12:28

Not bad. Out in 1:06:27 and back in 1:06:01. Almost dead even on splits. I did get a little winded after 11, making numerous unscheduled stops every 6 minutes or so. I had enough juice in my legs to employ somewhat of a sprint, althouh it was not all out. With 5 weeks to marathon I am behind my training plan, but in a decent position to ramp up quickly. The plan this week is 4x5 or 3x7 or any combination up to 20 miles, followed by a sunday run of 20. 2 of the runs this week will be "gadget" runs: either hills, speed repeats, or plyometrics.

5 miles in 47:31

Good run considering my lack of conditioning. With only 5 weeks to go until richmond marathon, it is unlikely for me to hit that magic 4:00 mark. But I think there is still time to hit 4:30. I need to get creative in my training since I have lots of business travel coming up.

13 miles is what I plan for sunday.

Done

13 miles marker around the bend

Its about to get wicked...WU TANG.."It's Yours"

Just lost it at 10 miles

No time goal now...just survival...must...keep...going..the last 3.1 miles are for you pops.

8 miles

Fell of pace a little...will be hard to hit 2:15....but NOT impossible

4 miles done

Averaging 10min pace...looking like 2:15 counting water and gel stops.

GO !

Just about to start

Lined up in corral 9. Have my music blasting...Surprise riddim,
"Born in the Ghetto", Beenie Man. Nice song to pace to...Yeah Mon.

On the shuttlee

Okay. Got 5 hrs of sleep. Larry picked me up and we are both on the shuttle. Race begins at 7:00 but our corral probably won't hit start until 7:15 or so.

pre-race routine

yawn...number on shirt...check; shoes (with d-tag), socks, shorts, and shirt laid out...check; mp3 player loaded with music...check; cytomax mixed and ready...check; sleep? on the way...up in 5 hours!