Running Redhead

What a perfect day! Great temperature in the mid-60s and low humidity. Felt like I could run forever, but I'll save some for the tempo run tomorrow. Garmin said 9.5 miles at 8:06 per mile. I think I need to put a pound or two back on. It's so hard to eat enough of the right types of food because it's expensive and time consuming.

Seems like I'm on track for 10K in early August. Shooting for sub 42 minutes.

Home from work tempo run. Warm up around Westhampton 5K triangle for 19 minutes then 25 minutes of tempo run at about 6:55/mile pace. Cool down and finish off run two miles to home. Everything felt great. Running at that pace seems more efficient than two weeks ago.

The weather forced me onto the treadmill today. Eased into a 5.5 mile run at 7:45/mile pace. I'm feeling a bit more confident with the training program at the moment. I'm looking forward to the next timed run to see how it's going.

Treadmill interval VO2 max workout today. I love running fast, but I guess I need to make sure I don't push the pace too much and then rest too much. Completed six 800m intervals at 6:30/mile pace. About 15 seconds/mile faster than my goal 10K pace. 6:30 is a touch slower than best 5K pace. Recovery interval was 400 meters. Great rhythm in the legs. Huffing and puffing a bit on the fifth and sixth interval, but not gasping for breath. Quite satisfied with this workout and earned a rest tomorrow.

Finished the week off with an easy five mile run on the bike path. Hamstrings started a little tight. Averaged 7:49 miles with more even pacing today. I have scheduled myself for a reduced mileage week coming up. I don't know that I actually need it, but I have been putting in three quality workouts per week for quite a while with one race week off in the beginning of May. I'm still aiming for a sub 42-minute 10K on August 8 and a sub 1:32 half marathon in mid October. If anybody is doing the Breakers Amica Half-Marathon in Rhode Island, I'd love to hear about it.