Running Redhead

So, grasshopper is learning! Today was a delicious day to run/race. About 55 at the start with total sunny sky and little wind. Local 5K on a bike path out and back. Total of around 600 runners and walkers I would say. DW also ran this one, so we arrived early together, got the bibs (first chip timed run for her) and split up to warm up. I did my usual two miles and strides and then found some familiar faces to line up with at the start. The local elites went out hard and I tried to hold back a little, but still hit the first half mile around 2:54 for an oopsie, but not too bad. Dialed it back to a more reasonable 3:02 for the second half mile. (Obviously I reset the Garmin for half mile splits). Settled in behind a strong-looking Boston finisher (chatted with him before the race), but his calf tightened up and I passed him around 1.2 miles in. Third half mile was 3:06 as I slowed a bit. After the turnaround (a hairpin set of cones I picked it back up a bit for 3:04. Through two miles in 12:06 I was happy but worried what I had left. Fortunately there was a cross-country runner from a local high school about 50 meters ahead of me that I locked my sights on. Seemed like he was faltering a bit, and I managed to falter a little less with a 3:09. I was fading a bit at this point, but managed a 3:12 from 2.5 to 3 and then picked it up to 6:00 pace for the final .11 split. Couldn't catch the kid, but closed the distance a bit.

Finished ninth overall and third in my age group with a sparkling new PR of . . . 18:48! I knew I had that speed, just wasn't sure if I had 5K pain tolerance at this point, and the weather came through for me today.

Easy miles around the Henrick St. to Plain Street loop and then Pomeroy to Line Street and back home on Strong St. Had to make one pit stop. Total of 61:30, recovery pace.

Treadmill long run to avoid allergens outside. Added hills on the mile marks. From two percent at two miles to six percent incline, back down to three percent, up to six and finally down to three percent. About 15 minutes worth of incline at long run pace. Total time = two hours, eight minutes.

Easy recovery miles on the mill at 8:30.

General aerobic miles outside around Henrick Street then Pomeroy loop. Averaged around 7:50 pace. A bit more difficult effot than I would have thought, but headwind was there.

This attempt at a tempo run had all sorts of fun. Warmer temperatures, allergies, headwind, potty break. I wanted to go six miles at 6:40, but ended up with two x three miles. The first set averaged 6:37 with a quick first half mile and some GI urgency in the last half mile. After about four minutes of potty break I averaged 6:45 for the second three-mile set. Fast first mile, third mile struggled into the wind. A bit disappointing, but hopefully got in some good LT stimulus.

On the treadmill again to stay away from the allergens outside. Legs loosened up well averaging an easy recovery pace of 8:50.

LSD hiding out from my allergies on the treadmill. Overall pace 8:00. Felt very easy on the mill.

Still hiding out from allergies on the treadmill. Three miles for warm up and three miles for cool down. Intervals were 7 x 1000 or 3:45 at 9.9 mph with 400m/2:15 recovery. Felt insanely easy. Must be the treadmill.

Treadmill recovery miles to hide out from allergies. Loosened up well around 53 minutes total.

GA miles on the treadmill late in the evening around nine. 55 minutes.

2.5 mile cool down and warm up. 3 x 2 miles at 9.2/9.3 mph and one percent incline on treadmill. Felt very reasonable.

Easy on the treadmill in 53 minutes.

Treadmill hilly miles. Two percent up to seven percent on the mile marks. Pace was 8:00 min/mile. Felt very solid.

Easy on the treadmill to get the blood pumping.

5 x 1200 on the treadmill at 9.9 mph, one percent incline with 400 jog recovery. Then 2 x 800 at 10.1 mph with 2:00 jog recovery. Total of 11 miles with warm up and cool down. Felt very reasonable.

Slow and easy on the treadmill as recovery from intervals Tuesday.

GA Treadmill miles in 47:30

Supposed to be a six-mile continuous temp. Started with warm up and four miles at 6:35. Interrupted by carpenter for about 30 minutes. Finished up with two more tempo miles and final cool down for total of 11. Tempo section felt very reasonable. Treadmill at one percent.

Treadmill for 52 minutes. Started slow at 6.7 mph and finished around 7.0.

Treadmill. 24 minutes at long run pace of 8:00. Then 12 x 1 minute at 9 mph/1 minute at 7.5 mph. 24 more minutes at long run pace (8:00). Second fartlek of 13 x 1min at 9mph/one minute at 7.5. Mile at long run pace to cool down. Very sweaty, but goal half marathon pace felt pretty easy.

Race pace simulation on the treadmill. 2 x 3 miles at 6:40  and one x two miles at 6:40 with 2:30 jog recoveries. Total of 11.5 with warm up and cool down. Feeling pretty confident.

Recovery on treadmill in 52 minutes.

Very hot day in the md-80s and a little humid, but there was a breeze to help some. Two miles for warm up. Then two miles at tempo pace (a little fast) of 6:27. Potty break and two more miles at 6:33. Overall heart rate was 167. Effort was a little harder than I would have liked but the pace was a bit fast and the heat was likely a factor. Two miles cool down.

Recovery jog around Hendrick Street and out Phelps Street. Really humid, cloudy about 70 degrees. Pace around 8:40.

Mother Nature really can shatter your confidence. I wanted to run 10 with a fast finish in the last two miles at half marathon race pace. This morning was over 70, humid and windy. The attempt at race pace failed and I feel so unprepared for my half marathon next Sunday. Hopefully the conditions will be easier at that point.

6 x 800 meter intervals with 400m jog recoveries outside. Average pace was 6:08/mile. High temps, relatively low humidity though. Felt good if hot.