Puttin' Money In The Bank (L.A.D.)

Of f.

35 degrees, windy and a steady rain. 10.5 miles in rain soaked gear.  Total run time 1:18:33. Final mile in 6:56. Average pace 7:28. First 2 miles at 8:00s, last 3 miles between 6:50 and 7:10. The middle 5.5 miles probably between 7:45 and 7:20. I often have a difficult time judging pace when conditions are bad. Today the rain was cold and on the verge of freezing. It was windy and causing the rain to drive into my face (thank god for the sunglasses, even if I could barely see). My guess is that the entire run was progressive starting at 8:00 and finishing at 6:56 with each mile a negative split.

Running on the edge of the storm this morning. 5am, 25 degrees, blustry, ice pellets plunking off the eyelids and snow blowing into the face. The beard was frozen beautifully. Total run time was 70 minutes. Average pace around 7:45.

(Nike Vomero2 - 111)

Went to the gym today to test out my new Asics Gel-Speedstars. Plus the streets were all slushy from the 10 inches of snow we got yesterday. Stole a page from Tom's book today. Did 2 30 minute progressive TM runs. The first one started at a 8:30/mile pace and bumped up every 2 minutes. The average splits for this run worked out as follows.

1st mile - 8:13

2nd mile - 7:18

3rd mile - 6:49

4th mile - 6:30

.2 miles @ 6:18 pace

.3 mile cool down @ 9:00 pace.

Took 2 minutes rest to get a drink and started a strictly mile oriented progressive run.

.35 mile re-warm-up at 7:13 pace

1st mile in 6:53

2nd mile in 6:49

3rd mile in 6:44

1.1 miles @ 6:40 pace.

.3 miles @ 7:30 pace

.3 miles @ 9:00 pace

Shoes worked great! I'll keep 'em.

(Asics Speedstar II - 9.55)

AM -- 6.5 with Nancy today. Average pace 7:52. 9:30am 30 degrees. Streets tough to run on with snow still spilling off the banks a bit.

 PM -- 1.5 miles up to the high school to meet the track team. 2.5 mile warm up. 5 x 500 meter hill repeats at 1:30 with 500 yard jogging rest back down (slope not excessive, just enough to work). 1.5 miles back to school around marathon pace. 1.5 mile cool down back to the house. 

(Nike Vomero2 - 127.5)

Ran the stadium stairs for 35 minutes at work tonight. I estimate the mileage at about 4.5 miles, did 6 sets.

(Nike Vomero2 - 132)

 19.1 miles with Matt today. 25 degrees and somewhat windy at 2:30pm. Total run time was 2:25:47 (7:37s).

1st 10.7 miles in 1:22:43 (7:43s) then we took a break for gatoraide before we hit the uphill stretch of the actual St Louis Marathon course. This section was about a 3 mile stretch uphill then about 1.2 miles of flat before rolling up and down for another mile and then stretching back downhill again. So the next 4.3 miles were done in 32:19 (7:30s -- this was the uphill section). The next 3.5 miles were done in 25:00 (7:08s -- this was the rolling up and down before stetching down for about 2 miles) and then the remainder of the run (5:43) was a cool down.

(Nike Vomero2 - 151.1)