Running To Beat Mark

easy

1 mi w/u

26x200 in 40

with 60 second 200 recovery

1 mi cooldown

with elizabeth included 3x9min at 8 min miles

1 mi w/up

5x1mi 6:10, 6:00, 5:48, 5:42, 5:46(did not have mind right for the fifth one)

1 mi c/d

with elizabeth race rehearsal again she looks strong!

Was not quite sure what to do with my first attempt at a longer run in this buildup. I knew I needed to run over 1:30 but was not sure if 2:00 was too long for first go. Ended up going faster after the 40 minute mark, was able to hold the faster pace until the 1:20 mark, so a good forty minute MP run in the middle of the long run. Ended up at 1:35 total time. 

1 hr easy run that turned into a progression run as the first half was "too easy"

(not really sure if too easy exists, but I was close to 9:40 pace)...so second half I brought down to 7:30s

1 mile warmup

4x(2-2-4) w/200 recovery

This was going to be at least 6 sets hoping for 8 but the middle school football team had a game and kicked me off the track!!! 200's averaged at 38 400s were all at 1:19 and change

Did easy run for half an hour to get to an hour running.

with e

1.5 warmup

3x2mile hilly course out and back 6.5 hills total (compared to the flat running I am use to=ouch!) Add 80 degree weather and 20+mph winds and I had no clue what to expect. 5 min rest in between the sets

6:30, 6:39; 6:23, 6:45; 6:27, 6:48 

The wind was TOUGH on that second mile everytime. 

I am ok with these splits, not where I want to be, but with all the tough conditions for the run today I am taking positives from this workout. (especially since I did not want to even start it!!)

Easy day both intensity and duration along the river, played chicken with a bike and won thank goodness!!

Hilly course ran with our junior student who qualified for state, well tried to run with him ended up a good minute or two back at the end two 5.1 mile loops that had very little flat sections negative split the loops 1:12:55 (7:08 pace)

Beautiful morning for a run. I wanted to get 2 hours of running in, ended up finding a 3mile loop that I did 4 times with the idea to make each loop a little faster. Splits 24:00, 22:38, 21:11, and 19:49. 

SLOW!!! Body felt the last couple days...

easy again tonight, cut it a little shorter as well to hop on a mountain bike and join the wife for a ride 

Thunderstorm right before I started my run, had to settle for treadmill

8 mile tempo in 53:18 started at 7:05 pace and increased every 1/2 mile.

(Got overheated in second mile and had to have the wife open the door to let the cooled off temperatures from the storm roll in)

3.5 two different times today, with parent teacher conferences we have a full day from 8-8 at the school. So I got a short run in before work and then during the hour lunch break (wish we always had an hour lunch break to get a run in!!)

at a rest area in texas 

while e was getting in her easy bike

Obviously would want more, but today was emaurine's half-ironman and I wanted to make sure that I did not miss her so settled for 8 of up and down a stretch of 2 hills. She did awesome!!! a new pr and 20th in her age group out of over 100 racers

My own fault, I missed the turn got home three hours later than expected = zero time for a run...

mostly easy running did do 12x200 to shake it up a little, had done 5 easy days (even an off day) needed to get the legs turning over a little

easy

1 mi warmup

10k Time Trial in 38:24 2mile loop course then an extra .21...

Ran at the edge of comfortable and pressing, body/stride felt relaxed except that even though I used the restroom right before the start of the run... I had stomach/needing to use the bathroom issues from the half mile point on

2 mile splits are 12:32, 12:29, 12:24, and then a little over a minute for the .21... Temperature wise great for running but over 25mph winds 

The fact that this was only 40 seconds slower than my PR for the distance either shows that I am in pretty good shape (for me) or I never knew how to run a 10k race (maybe still don't!!) or another option that I have not thought of yet!

Easy saw some trick or treaters as I was heading back in