Ran at noon today, 85 degrees and about 85% humidity. I wanted to get in a few more miles for the week and for the month keeping up a good base for the half training.
3.5 miles in 29:44, 8:30 m/mile
Splits:
1- 8:47
2- 8:37
3- 8:05
.5- 4:14
I won't be running tomorrow so my months totals are as follows.
August: 103.9 Mi in 15:25:33
2008 YTD: 673.4 Mi in 106:15:55 (4 days, 10 hours)
Saturday, August 30, 2008
Friday, August 29, 2008
Thursday, August 28, 2008
Neglect
I didn't realize I had been neglecting this blog. I guess if you're fascinated by my daily runs you can check them out in my running log that is linked over in the right column. This week is cut back week. Cut back week is nice because it cuts out the long run and it cuts out the speed work and limits the runs to 5-6 miles. I love them because I also use them as a gauge to see how my easy pace has gotten faster.
Both of my easy runs this week have been at paces better than 9:00 m/mile, which is a first for me.
Monday: 5.3 miles at 8:29 m/mile
Tuesday: 6.18 miles at 8:27 m/mile
Wednesday: rest
Thursday: Hills 5 miles at 9:19 m/mile with 2 miles of hills total. Kicked my butt!
I've been getting runner's world magazine. I like the magazine and it's fun and sometimes informative. I also hear about Running Times and when I saw a subscription for $10 I jumped at it. I got my second issue in the mail a few day ago and I have to say that magazine is amazing. The articles are good and the information about running and training programs is excellent. Just one more tool to keep me from wandering around in the dark!
Both of my easy runs this week have been at paces better than 9:00 m/mile, which is a first for me.
Monday: 5.3 miles at 8:29 m/mile
Tuesday: 6.18 miles at 8:27 m/mile
Wednesday: rest
Thursday: Hills 5 miles at 9:19 m/mile with 2 miles of hills total. Kicked my butt!
I've been getting runner's world magazine. I like the magazine and it's fun and sometimes informative. I also hear about Running Times and when I saw a subscription for $10 I jumped at it. I got my second issue in the mail a few day ago and I have to say that magazine is amazing. The articles are good and the information about running and training programs is excellent. Just one more tool to keep me from wandering around in the dark!
Monday, August 18, 2008
The Long Run
The Long Run is now my favorite run. It's tough getting myself out the door for this run sometimes, I don't know why and I can't explain it. But when I do get out the door for it, which so far is every time, I love it. Today I was set to do 10 miles, I decided to keep my long run training going with doing most of the miles at my LR pace but doing a few in the middle at half-marathon pace, or close to it.
I did the first 5 miles right at 9:19 a mile (maybe slightly better). I then did the next 3 miles at HM pace and then wrapped up the run with 2 back around 9:19 m/mile.
Overall I did 10 miles in 1:29:10 for a 8:55 m/mile pace.
Splits:
1-9:25
2-9:10
3-9:09
4-9:12
5-9:17
6-8:20
7-8:09
8-8:15
9-9:17
10-8:53
The weather has been great for these runs the last few weeks since I started doing long runs again. I'm sure this is due in part because I did the hot miles in July. Those miles were tough but they in turn made me tougher. They also made me a stronger runner and a faster runner. That's one thing I've noticed about my running. I'm strong. I get stronger the longer I run. My better miles start at mile 3 and get even better at mile 5. I look forward to increasing my distances to see how my body handles it. I love the fact that I'm getting faster as well...who wouldn't?
I did the first 5 miles right at 9:19 a mile (maybe slightly better). I then did the next 3 miles at HM pace and then wrapped up the run with 2 back around 9:19 m/mile.
Overall I did 10 miles in 1:29:10 for a 8:55 m/mile pace.
Splits:
1-9:25
2-9:10
3-9:09
4-9:12
5-9:17
6-8:20
7-8:09
8-8:15
9-9:17
10-8:53
The weather has been great for these runs the last few weeks since I started doing long runs again. I'm sure this is due in part because I did the hot miles in July. Those miles were tough but they in turn made me tougher. They also made me a stronger runner and a faster runner. That's one thing I've noticed about my running. I'm strong. I get stronger the longer I run. My better miles start at mile 3 and get even better at mile 5. I look forward to increasing my distances to see how my body handles it. I love the fact that I'm getting faster as well...who wouldn't?
Friday, August 15, 2008
Hill
We don't have any hills around here but they are a great part of a workout. So I did hills today on the treadmill. 4 miles in 47:20 with 3 .5 mile hills with .25 mile recoveries. I really like running hills. On the way up I feel strong, and just solid. On the decline or when it levels off I feel horrible.
I also confirmed an article I read recently. It said that no matter how cool the room your treadmill is in you body creates a heat/humidity bubble around it. I felt that today- it sucked.
1 mile warm at 10:00 m/mile
.5 hill (3) 9:13
.25 recovery
.5 hill (3-5)
.25 recovery
.7 hill (5-9)
Finished to 4 miles.
I also confirmed an article I read recently. It said that no matter how cool the room your treadmill is in you body creates a heat/humidity bubble around it. I felt that today- it sucked.
1 mile warm at 10:00 m/mile
.5 hill (3) 9:13
.25 recovery
.5 hill (3-5)
.25 recovery
.7 hill (5-9)
Finished to 4 miles.
Thursday, August 14, 2008
Speed day
Today's speedwork didn't seem that challenging- at least on paper.
Mile @ 7:23 x2 w/ 800 recoveries.
During my warm up mile I just didn't feel fresh. At about .5 miles I remembered that I always run better on my second day back. It's almost as if my legs are fresher if I don't take a complete day off but rather just run a few easy miles.
I hit mile 2 at exactly 7:23 then after my 800 meter recovery started on my second mile at 7:23. My garmin was telling me I was doing 8:30 miles but I knew I was doing faster. After getting home I learned I was going about 7:10 which is a relief because it didn't feel as hard as my first mile. Then for my 800 recovery I kept the pace at or under 8:00 m/mile the finished the final 1.3 mile at a moderately easy pace.
Overall 5.3 miles in 44:47 8:27 m/mile
Splits:
1- 9:24
2- 7:23
3- 8:19
4- 8:08
5- 8:45
.3- 2:46
Mile @ 7:23 x2 w/ 800 recoveries.
During my warm up mile I just didn't feel fresh. At about .5 miles I remembered that I always run better on my second day back. It's almost as if my legs are fresher if I don't take a complete day off but rather just run a few easy miles.
I hit mile 2 at exactly 7:23 then after my 800 meter recovery started on my second mile at 7:23. My garmin was telling me I was doing 8:30 miles but I knew I was doing faster. After getting home I learned I was going about 7:10 which is a relief because it didn't feel as hard as my first mile. Then for my 800 recovery I kept the pace at or under 8:00 m/mile the finished the final 1.3 mile at a moderately easy pace.
Overall 5.3 miles in 44:47 8:27 m/mile
Splits:
1- 9:24
2- 7:23
3- 8:19
4- 8:08
5- 8:45
.3- 2:46
Tuesday, August 12, 2008
Monday/Tuesday
Monday- 5.5 miles in 48:34. I set out just running how I felt. The weather was great, nice and cool for the duration of my run and anytime it's cool I run very well.
1- 9:11
2- 9:06
3- 8:51
4- 8:34
5- 8:10
.5- 4:41
8:50 m/mile
Tuesday- so my running a little bit harder yesterday when I should have been taking it easy took a slight toll on me for the first mile or so of my long run this morning. After a slow first mile or two though I settled in and decided to push the pace. I want to start incorporating some half marathon pace miles into my long run. For instance if I'm doing 10 miles I'll do 6 at easy pace and 4 at half pace. I tried that today and really enjoyed it. On the long run it's so easy for my legs to sort of get stuck in a pattern and I just get stuck at the same pace, so doing this really helps.
1- 10:12
2- 9:25
3- 9:10
4- 9:19
5- 9:21
6- 8:50
7- 9:11
8- 8:39
9- 9:04
.5- 4:47
1:28:00- 9:16 m/mile
I found a nice little dirt road that I want to check out. I wasn't sure where it was going and I wanted to make sure I could keep my speed up but next week I'll go and check it out.
A shot from part of my run.
1- 9:11
2- 9:06
3- 8:51
4- 8:34
5- 8:10
.5- 4:41
8:50 m/mile
Tuesday- so my running a little bit harder yesterday when I should have been taking it easy took a slight toll on me for the first mile or so of my long run this morning. After a slow first mile or two though I settled in and decided to push the pace. I want to start incorporating some half marathon pace miles into my long run. For instance if I'm doing 10 miles I'll do 6 at easy pace and 4 at half pace. I tried that today and really enjoyed it. On the long run it's so easy for my legs to sort of get stuck in a pattern and I just get stuck at the same pace, so doing this really helps.
1- 10:12
2- 9:25
3- 9:10
4- 9:19
5- 9:21
6- 8:50
7- 9:11
8- 8:39
9- 9:04
.5- 4:47
1:28:00- 9:16 m/mile
I found a nice little dirt road that I want to check out. I wasn't sure where it was going and I wanted to make sure I could keep my speed up but next week I'll go and check it out.
A shot from part of my run.
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