Hello all! Long time no blog. I thought I would go ahead and give ablog update to all my old fastrunningblog pals. After recovering from my hip stress fracture and movig to Fort Riley, Kansas I was able to start to run on a regular basis again. I am back up to 60 miles a week for the last three weeks and feel like things are going well and most importantly I am enjoying it. However, I will lose my running freedom in about three weeks as I head to the far away desert for a year and whereI am going I will have no choice but to run on a treadmill. Good news is I am running in the Army Ten Miler in Washington DC on the 24th of OCT and am looking forward to a blast of a race before I deploy. I think I am in decent shape and am looking to break 60 minutes ifall goes well.Below is my workout from today. Interested in hearing what some of you think this indicates as far as 10 mile race potential.
1.5 mile warm-up
2 mile tempo on track in 11:02 (5:36/5:26 splits) running relaxed trying to gradually pick-up pace each lap
4 min rest
3x1 mile repeats with 2 min rest in 5:24 / 5:26 / 5:24 again goal was to relax and accelerate as I went
4 min rest
2 mile tempo in 10:52 (5:26/5:26 splits) try to run smooth and maintain even pace through finish
1.5 mile cool-down
Well, not sure if I will post everyday but hope to hear from some of the old gang. I have been checking up on some of your race posts occasionally and have been impressed and motivated by many of you. Especially MichelleL; way to go! I miss Utah and all of you out there that is for sure. | 