recovery 8

cool and overcast.  feeling pretty tired from turning the clocks ahead.  staying up last night watching a movie.  and running 20 yesterday.  just put it in cruise control today and tried to enjoy running.  it wasn’t a very enjoyable run…but i made it through the run.  this is why i enjoy the streak thing…if i wasn’t streaking i probably wouldn’t have made it out the door today.

Workout:

  • Type: Run
  • Date: 03/15/2010
  • Time: 16:30:00
  • Total Time: 1:01:00.00
  • Calories: 1004
  • Distance: 8 miles
  • Average Pace: 7:37.43/mile

Comments

long run

45 degrees and raining for most of the run.  i felt like i got out a little quick, but i still held onto pace fine.  splits - 64:01 for the first, flat 10 milers mostly with a tail wind - 65:14 for the 2nd, hillier but drier 10 miles.

first hard long run in awhile.  went well.  hoping to do better next time.  not sure why i went 20 today, besides the fact that i could…physically and time wise.

Workout:

  • Type: Run
  • Date: 03/14/2010
  • Time: 14:00:00
  • Total Time: 2:09:15.00
  • Calories: 2552
  • Distance: 20 miles
  • Average Pace: 6:27.93/mile

Comments

training like a pro - easy double run

43 degrees and breezy.  i feel like a pro runner today.  got up and ran this morning before the family awoke.  and got a nap (with my daughter who has strep) in this afternoon just like the pro runners do.  then got a second run in tonight.  the run went better than expected…faster, smoother and more comfortable than i thought it was going to be.  hopefully tomorrow i’ll be able to go long…i’m feeling pretty tired from the two workouts this week.

Workout:

  • Type: Run
  • Date: 03/13/2010
  • Time: 21:00:00
  • Total Time: 00:37:13.00
  • Calories: 661
  • Distance: 5 miles
  • Average Pace: 7:26.65/mile

Comments

morning run 8

expecting rain, cold and wind…and only got the wind this morning.  a nice way to start the day off with an easy 8 miles.  it’s amazing how the body feels like is going much faster than it really is in the morning.  i just seem to move too quick before 8:00.  pretty pleased with my two workouts this week.  i’m a bit doubtful i’ll get in the mileage i was planning on getting this week with the workouts this week…i’m feeling a bit tired.

Workout:

  • Type: Run
  • Date: 03/13/2010
  • Time: 06:30:00
  • Total Time: 00:59:30.00
  • Calories: 1057
  • Distance: 8 miles
  • Average Pace: 7:26.1/mile

Comments

10 mile progression run

45 degrees and light rain.  the rain built up as the run picked up.  ran 5 x 2.05 mile loop with the goal to run the last lap at LT pace.  Lap Splits - 14.40, 13.26, 12.50, 12.07, 11.08.  Pushed pretty hard the last 2 miles to hold on.  I was almost dropped a couple times.  Two good workouts this week…really pleased with that.  Keeping my streak alive at 76 days and feeling much stronger that I did 10 weeks ago.  No major pains or injuries and I’ve lost about 2 pounds.  Hopefully I’ll get time this weekend to stack on some mileage.

Workout:

  • Type: Run
  • Date: 03/12/2010
  • Time: 16:00:00
  • Total Time: 1:39:00.00
  • Calories: 1955
  • Distance: 15 miles
  • Average Pace: 6:36.04/mile

Comments

9 miler…was planning on an easy 13

it was the last beautiful day before a windy, rainy, cool weekend and i was hoping to get in 13 miles today to take advantage of the weather.  ran out of time, which was probably a good thing.  i felt tired from yesterday’s tempo run and my shins were a wee bit tight, so it is good for my body to run a little shorter today.

Workout:

  • Type: Run
  • Date: 03/11/2010
  • Time: 16:30:00
  • Total Time: 1:04:11.00
  • Calories: 1141
  • Distance: 9 miles
  • Average Pace: 7:08.06/mile

Comments

5 mile tempo

i had a really nice run today.  one of my better runs this year.  a tempo run faster than i raced a month ago for the same distance (easier loop and better weather today).  27:00.  18 minute warmup with a couple strides.  the tempo.  i felt tired going into the the tempo, even with a mcdonalds mocha frape.  relaxed with the group for the first two miles and then pushed the next two miles to try and keep that pace up.  stuggled a bit over the final mile, but did not really lose too much.  it was 5 second per mile faster than my 4 mile tempo 3 weeks ago and over a minute faster than my 5 mile race on february 7th.  things seem to be moving in the right direction for now.

Workout:

  • Type: Run
  • Date: 03/10/2010
  • Time: 16:00:00
  • Total Time: 1:15:00.00
  • Calories: 1481
  • Distance: 11.5 miles
  • Average Pace: 6:31.3/mile

Comments

broken 8 miler

30 minutes before a 30 minute meeting and 30 minutes after the meeting.  felt a bit tired.  got the run in at least.

Workout:

  • Type: Run
  • Date: 03/09/2010
  • Time: 17:00:00
  • Total Time: 1:00:00.00
  • Calories: 1066
  • Distance: 8 miles
  • Average Pace: 7:30/mile

Comments

12 miles + hill sprints

another gorgeous day for a run.  60 degrees and sunny.  12 miles on a hilly loop + 6 x 10 second hill sprints, focusing more on form than speed.  felt a little tired from Saturday’s long run still.

Workout:

  • Type: Run
  • Date: 03/08/2010
  • Time: 16:30:00
  • Total Time: 1:26:00.00
  • Calories: 1528
  • Distance: 12 miles
  • Average Pace: 7:10.11/mile

Comments

Gorgeous morning for a run

another awesome day for a run.  the sun was out.  the birds are coming back to central PA.  slight breeze.  nice comfortable, relaxed run with a friend.  71 days in a row…260 miles ahead of last year at this time.

Workout:

  • Type: Run
  • Date: 03/07/2010
  • Time: 07:30:00
  • Total Time: 00:59:45.00
  • Calories: 1062
  • Distance: 8 miles
  • Average Pace: 7:28.32/mile

Comments