further, faster, funner

29:25/9:14 pace overall

average for first 3 miles - 9:08  

fastest 3 miles yet!

went out too fast I think - first mile was 8:24.

I think I should try and do first mile at 9:30 or 9:45 

the last 0.18 was at 11:02 

10:30 pace

ran 4x - highest mileage week yet

Warm day, felt good

1 hour @11:05 pace 

didn't want to run too fast and managed my pace better

103 pushups

My goal was to run 2.5h sub 65%hr, At mile 9 , I felt good and so took a longer route home. Calf tightened mile 14. It is very hard to run <65%hr in SF with all the hills!

I recovered much faster today than usual. 12:00 pace

good run!

hot day! quads really tight from Sunday. ran the same route as on 10.7 but did at 10:47 pace today, 18 seconds faster

Hot day again! Trying to run more frequently. At least 4x/week. I'm seeing improvement.

10:14 pace. I think I should have gone slower, taken it real easy on these "in between" days and just use them to loosen up, log another day or two a week and use my planned workouts to train with more specific goals.

Goal today was to do a steady state run. I only had 30 minutes because I had to get A from school early, so it was a bit short. I went out, trying to keep my HR in the 83-87% range and I did mostly, just not on the hills. I went a bit high. It is hard trying to run at a certain pace or HR! But the good thing was I ran over 3M at <9:00 pace (8:59) I have also run 4x this week and there is still tomorrow.

easy run in the park w/ Hugo

10:46 pace

My highest mileage week to date and I ran 5x.

Odd run. I decided to run a 1/2 marathon on much of the same course I normally run on, hills and all, just to see what time I could do. I thought an 11:00 pace would be good. When I got to the park,  I got caught up in the Nike Women's Marathon. I tried to stay separate from the runners, but it was too awkward with all the barricades and water stations. I ended up passing the finish line just as Samuelson crossed the line (she was running the half) and she and the other women were so fast! I've never seen the end of a long race before and I was impressed by their kicks! And I continued to be impressed by all the women passing me by as I plodded along in the middle of their race for a few miles before our paths diverged.

 A couple of my miles were fast, going up hill on JFK, and I attribute that to getting caught up in the enthusiasm of the race, but in the end I don't think it was a good thing because I really flagged towards the end of my run going up the steep hills. In the end I did it in 2:22:19, a 10:51 pace. My legs were tight the whole way, I never really loosened up.

The McMillan Calculator says I could do it at 9:52, using my best 3M pace. Perhaps on a flatter course, but I'm not sure. Using my 1/2 marathon pace, it says a marathon in 5:00:09. I don't like that at all!

I am going to start tracking my PRs like I see the other more accomplished runners do on this site. Maybe it seems a little goofy since I am not even running any races yet, but I want to see the improvement that I am feeling and track those milestones over time.

Warm day, running continues to feel pretty good. Bumped my short run to 40 minutes today. Going to try and do that as much as I can to help increase weekly mileage.

9:30 pace

I am enjoying the whole process so far: the actual running, the variety of runs and the recording of things. Having a Garmin and how it makes it more interesting for me just proves I am kind of a geek.

My heart rate does really tend to go up on the hills, even slight ones. I think I need to do some intervals or something.

And BTW, a question for anyone out there: how does one determine what is a 'fast' mile and what is a 'slow' one. Right now, my working definition is anything >10:00 is slow.

Ran for an hour.

10:12 pace

Easy run, 12:02 pace 

Very nice run! I decided to run long today instead of Sunday because it is suppopsed to rain a lot tomorrow. Good thing because it really started to rain about a half hour after I finished! I meant to try and keep the my HR down, but inspiration and topography got the better of me again. Longest run ever to date! I think I'll be sore due to the hills...

11:28 pace

I went to Chrissey Field and ran along the Marina Green and then under the GG Bridge. Opted for going over the Bridge instead of running in the Presidio. Got across the Bridge and decided to go to the Headlands. All up hill from there! Fantastic views.

Easy run to loosen up the legs after Saturday's run. Still sore in the quads from the hills. I've noticed the pain in the calves has gone pretty much. I'll give credit to the foam roller.

11:25 pace

Beautiful day, sunny and cool. Ran with Emily for the first time. Nice run.

10:27 pace

Good run today. I broke six miles in an hour. Just barely and with the help of a tailwind coming up O'Shaugnessey. Fair is fair though, because I fought one comng up Chenery!

9:54 pace

Muggy day. Tried to keep it slow and relatively flat. Combined the run with a trip to the balloon store for my son's birthday.

11:26 pace

Couldn't run long today so I ran short and fast. Fastest yet!

3M @ 8:34 pace