Freethinker ~ Freerunner

Pace run.  PR!  Yeah baby!  62 degrees, 74%.  7:19 AP. 

I beat my previous 18 mile PR by 6 whole minutes exactly to the second.  I ran a half marathon somewhere in this run in 1:33:27, which beat my half marathon race PR time of 1:39:19.  I ran a 15K somewhere within this run in 1:06:11, which just barely missed my 15k race PR of 1:05:29.  That race by the way is coming up in two weeks.  Now that I have this run accomplished I aim to smash that previous 15K race record.      

I also achieved PR's in the 10 mile (1:11:04) and 20k (1:28:34) distances according to strava.

First 4 miles: 7:58 AP, last 14 miles: 7:07.  My goal was to run the last 14 at my goal marathon pace of 7:15.  I am quite happy that I averaged 7:07.  It really helps to know your course as I know these trails near my home.  I made sure to bank as many miles under my goal pace as I could on the portions that I knew to be relatively flat.  This way I knew that if I needed to clock a few miles slower than 7:15 on the hillier parts coming up near the end, then my overall AP would still make 7:15.  As it turned out I was able to make 7:15 or better on all but two miles, and those two were 7:21 and 7:16.   

I am feeling great about my training and all of the work I have put in. 

Now I'm looking forward to a relaxing Sunday, and going to see the long awaited Atlas Shrugged Part II later.  It's going to be an awesome day!     

V02 Max run.  9 miles with 5 600's on the track in the middle of this run.  62 degrees.  7:52 AP.

My legs are still a little sore from the pace run on Sunday.  My calves are feeling pretty good, but my quads are definitely still recovering. 

600's;  2:13, 2:12, 2:11, 2:14, 2:11

I jogged about 72% of the time duration of each split for my recovery which came out to about 1:36.  Goal pace was 2:20 per split based on my 5k race pace.  I really think if I had a nice flat 5k to run again I could get very close to 19 minutes right now. 

Mid week MLR. 14 miles, 8:01 AP.  65 degrees, 89%.

I felt a little drained starting out.  I'm still recovering from the pace run Sunday, and the VO2 Max run yesterday.  

Recovery w/ 10 100's at end.  50 degrees, 48%.  8:18 AP.  

Recovery run.  53 degrees, low humidity.  I think it was 38%.  

A dust storm blew in last night.  I could see dust in the air everywhere this morning in the dark near the street lights.  I felt like I was having trouble breathing and was very glad I only had a recovery run this morning and not something longer.  

The schedule called for a tune up race, so I opted to run 9 miles at somewhere close to my goal marathon pace.  7:14 AP.  40 degrees, 88%.  

I felt pretty good.  I'll be going out to Tahlequah tonight after work to assist my friend who is the captain of an aid station in the T.A.T.U.R. Pumpkin Holler Hunnerd.  I will probably not get any sleep tonight, and I will not return home until around 7:00 tomorrow morning.  I'm not sure how I'm going to make my 17 mile LR on Sunday or if I will make it at all, but I'm looking forward to the experience of volunteering in an ultra.