Ran on the WOD trail from the bridge over Route 7 out west. It has been beautiful all day long, in the mid-70s but at run time, it was in the low 70s, thunderstorming...got cooler as the run progressed.....all that equals perfect running weather. At the beginning, right hip felt rather tight, but I figured the first mile would help work that out.
Mile 1 - 8:30 - warmup
Mile 2 - 16:30 - continued warmup picked up speed (8 min/mil) (long hill up)
Mile 3 - 22:00 - Picked it up to a nice fast run (5:30 min/mile) (downhill & felt great)
Mile 4 - 30:30 - (7:30 min/mile)
Mile 5 - 37:30 (7 min/mile)
Mile 6 - 44:20 (6:50 min/mile)
Mile 6.2 - 44:52
I decided that I need to pick up my speed work and find what I used to have. Back in the day, when I was in the Marine Corps, I consistently ran 3 miles in 17:00 minutes and my PR for 3 miles was 15:30. The speed is in my body, and I need to harness it and get my butt in gear. That said, all the longer runs and recovery strolls are good also. Although it is a long way off, I think that I can actually get my fall Marathon down to 3:30 or lower. It looks like I have a new goal for the Marine Corps Marathon. If I can drop 5 more pounds and get down to 165, I'll be golden and should be able to fly. I feel great and am going to run at work tomorrow.
(Brooks Infinitis 170.7 miles) | 