Fast Running Soldier

Picking up the mileage a little bit this week. A half mile a day. Today was also my tempo run at GMP. I hit 5 miles at a 7:13 pace and felt really good. I warmed up the first 1.75 then ran the five miles and slowed down for .75 then cooled down with .23. My average heart rate was 152BPM, i think that is a little lower than usual. I am not sure if my HRM was off a little bit, or I am just getting in better cardio shape. It was nice to see a 158 BPM as I was finishing with the 5 miles.

Today was one of those really encouraging days!

Felt good again today. I took me a minute to feel warmed up, but the rest of the run felt great.

I ran the first mile in about 8:00, then 7:40 pace the next 4.5 and a 7:30 pace the last two. Another good day.

Today felt good again. I am feeling a bit sore in my ankles but once I am warmed up it kind of goes away. I hope I am not injuring myself, but just my body getting used to the higher mileage. It isn't anything terribly painful, just a bit sore.

Today's run was more of a recovery I guess. 8:00 warm up followed by 6.5 miles at 7:40 pace and a cool down .23

Also, does anybody know how to get the different category of miles on the blog? I have seen others that have Marathon Pace Miles, Threshold Miles, etc. I have no idea how to do that and I would like to be able to categorize my miles better. Thanks.

A good run today. Felt good and after warming up with an 8:00 pace I ran the last 6.5 miles at a 7:30 pace.

Another good day. Just kept it at about a 7:40 pace. My average BPM today was 152, I have followed that about all week, so I think I have made another jump.

Long run day...not fun on a treadmill. I averaged about an 8:00 pace for the whole thing. I was trying to pick it up for the final half at a 7:40 pace, but my stomach really started to feel funny, so I had to back off. Otherwise it was a good long run.

A day of rest. It is nice to have a day off. Also, got put on lock down for a flight out of here!

A good run. As I have started calling it Marathon Monday. I did 6 miles at my GMP of 7:13. I didn't feel as good as I did last week, but I made it through six miles and I am okay with that!

A good run today. I notice that I sweat a ton running indoors. Boy, my shirt is completely soaked through. I guess it doesn't help that it is basically 100% cotton. Another reason I can't wait to get back home and can run in my own clothing and not stupid Army PTs.

I didn't intend to take two days off. Poor planning and laziness on my part. Today's run was a bit farther than I wanted, but i was able to run outside for the first time in awhile. We are in Manas, Kyrgyzstan now. Nice place, but can't wait to be home!

So after a sporadic week last week with redeployment and moving from Afghanistan to Kyrgyzstan and now FINALLY to Italy I should be back on track. 

Today was my first run back and it went surprisingly well. I averaged a 7:17 pace and 166 BPM. My splits were as follows:

7:32   7:23   7:24   7:15   7:15   7:25  7:17   6:55 

Had to settle for the treadmill again...rainy day today and I still haven't figured out a good route to take in our area. The roads aren't the best for running here...no sidewalks...

Todays run was pretty good. I was able to run outside again around downtown Vicenza. It is a beautiful city and the home of Andrea Palladio. He invented the Palladium windows and designed the villa that Thomas Jefferson used to design his summer home, Monticello. This is a really cool town!

 Splits: 7:57   7:36   7:30   7:35   7:28   7:19   7:20   6:50 = 7:25average

Today's run was good. I wanted to keep it slow, plus I am a little sore. I can feel a difference between treadmill running and running outside. I averaged a 7:52 pace, but I think it was faster than that. I had to stop a bunch going around some round-a-bouts and turning down a wrong street. I did 6.37 outside and thought it was going to rain, so I cut my run short then came back on post and went to the gym and did the rest on the treadmill. 

7:55   7:48   8:17 (uphill on cobblestone)   7:49   7:56   7:31 <--outside miles

8:00   8:00  <---on treadmill plus   .30 cool down 

Today was a nice run out here by our house in Camisano Vicentino. I found a pretty nice loop that takes me about 8 miles. I got lost only once, so that may have made up for a slower mile at mile 6. I averaged a 7:15 pace, but most of that was because of the last two miles. I also averaged 165BPM. And if it wasn't for the 6th mile, I would have hit negative splits the whole time...

7:48   7:28   7:20   7:16   7:16  7:21   6:58   6:38 

Long run today. I felt pretty good, a little sore from yesterday and this week (running outside is definitely different from on a treadmill), but other than that the run felt okay. I tried to keep my pace slower which isn't easy for me. It seems that my body is most comfortable with about a 7:30-7:15 pace, so I have to make a conscious effort to keep it slow. The course that I made today had 3 really steep hills and a couple little rolling ones so that affected my time from mile 4-7. I was proud of my splits the last 4 miles though. I was glad to see that I had the energy and determination to hit those times after already running 8 miles. 

8:05   7:53   7:49   8:01   8:25   8:47   8:11   8:08   7:49   7:36   7:36   7:32 = 7:59 average and

158BPM 

Well, first time running from home to work. I woke up at 0430 and was on the road by 0445 and made it to my 0600 meeting with time to spare. It is a nice run, but running on a little two lane road with cars that will go over 40mph can be a bit nerve wracking. I brought a head lamp with me to shine at the cars coming my way and I think Iwill keep that up along with wearing an extra reflective belt.

7:46   7:43   7:31   7:31   7:22   7:24   7:18   7:14   7:00 = 7:26 average at 156BPM

Well, today was my Marathon...Tuesday. I have changed my faster tempo day to Tuesday instead of Monday to give my body a little more time to recover from the long run on Saturdays. Today was an awesome run though and I am feeling pretty confident again. I originally planned on just doing 7 miles at my GMP, but felt good and ended up doing 8 miles. I was faster on all of my miles than my goal of 7:15-13 which was nice, but I know I can't do that when it comes to running the longer distances.

Here were my splits:

8:02   7:15   7:15   7:10   7:10   7:07   6:59   6:58   6:52 =  7:12 average and 165BPM

Today's run was good. I was definitely feeling a little sore in the legs from yesterday's run. It might also be from a very light leg workout in the gym yesterday too. But I was able to hit negative splits the whole way which is always a good thing.

8:00   7:41   7:34   7:29   7:28   7:17   7:13   7:05   6:48 = 7:24 avg at 163BPM

Well, my Garmin isn't working for some reason after I finished my run. I can't turn it on... :(

So, I can't figure out my splits, but I was just under a 7:30 pace for the entire run. I have pretty much been averaging 1:06:00 for 9 miles. Hopefully I can get this thing working again!

Alright, finally got it figured out.

7:37   7:27   7:27   7:25   7:24   7:24   7:21   7:09   7:02  =  7:22 ave at 164 BPM

The weather today was horrible! Rain and snow...I guess it was snowing bad on post because they closed it down which means they closed the gym and I wasn't even able to go run on the treadmill.

It stinks not being able to run and hit your goal...any tips or advice for running in a downpour? I wouldn't mind running in the snow, done that plenty of times in Utah, but when it is raining like crazy....I don't know about that.

Well, I did it. I ran a half marathon today. I started off pretty slow, but ended up finishing with a 7:30 avg. That may have been too fast. Right around the 13th mile I felt really sick to my stomach and almost lost it. I am not sure why. How far do most people go on a run without any water? I wonder if I ran too far without water. Anyway, here are the splits.

7:38  7:32  7:37  7:46 (bad side stitch)  7:45  7:37  7:31  7:29  7:23  7:17  7:15  7:06  7:12

=7:28 ave at 161 BPM

Day of rest. It was nice to have a day off and recover from yesterday.

Had a good run today. I was still feeling a bit sore from Saturday's run, it was rough for a while, but I ended up warming up and finishing the run feeling strong.

7:52   7:35   7:28   7:23   7:25   7:21   7:12   7:06   7:01  .5 in 3:28  = 7:21 avg. at 159BPM

Today was a great run. It was my fast run for the week and I ended up doing 9 miles just under my GMP. I did it in my new shoes and they were great; so light! My times were a lot faster than I intended and try as I might I couldn't really reign myself in so I just went with it and really surprised myself. My average was just under 7:00 minutes for the whole 10 miles. The first mile was a warm up, so I hit the last 9 miles well under a 7:00 pace.

7:51   7:11   7:08   7:01   7:08   6:57   6:48   6:49   6:37   6:24 = 6:59 avg. at 164BPM

Today was a really encouraging day!