May the Mass x Acceleration be with you

Easy run on the trails, 4.43 miles in 35:05 (7:55/mile)

6 miles on Military in 45:39 (7:37/mile)

Even though I'm technically still on my break through the end of the week I'm using these last few days to start building up a little more mileage, so next week is an easier adjustment.

Splits: 7:47 - 7;33 - 7:23 - 7:26 - 7:39 - 7:50

Easy 4.5 miles on the trails in 35:48 (7:58/mile)

8.02 miles on Vickory in 58:31 (7:18/mile)

A little quicker than needed, maybe. It was a good run, felt fine. It was cold, around 45, but sunny so I wore a black short-sleeved shirt and black shorts. The first couple minutes the breeze was cold, but after that I was fine the rest of the run.

Splits: 7:38 - 7:34 - 7:21 - 7:22 - 7:08 - 7:13 - 7:05 - 6:59.5

Allison Loop - 7 miles in 50:49 (7:16/mile). Feeling pretty good today. It is my official return to normal running after a 3 1/2 week break.

Splits: 7:45 - 7:14.5 - 7:26 - 7:20 - 7:16 - 6:56 - 6:52

5.15 miles on trails in 39:59 (7:46/mile)

Feeling good still. I also added in a couple exercises, just to start getting my body use to them. I need to start doing them again for my groin injury.

Splits: 8:07 - 7:51 - 7:46 - 7:37 - 7:29

7 miles on Military in 54:44 (7:49/mile)

Ugh, feeling so tired today, and sore, too. I guess those few reps I did on a couple exercises yesterday was still enough to make me sore. Although my shoulders are sore, too, and I don't recall doing anything that would explain that. Maybe I just slept wrong.

Splits: 8:01 - 7:41 - 7:38 - 7:38 - 7:50 - 7:52 - 8:05

Easy run on the trails - 5.23 miles in 40:04 (7:40/mile)

Splits: 7:56 - 7:55 - 7:24 - 7:29 - 7:36

7xLM
10.07 miles in 1:18:30 (7:48/mile)

Feeling pretty tired today. I avoided most of the rain, though it did pick up the last couple miles.

Splits: 8:01 - 7;42 - 7:42 - 7:53 - 7:39 - 7:49 - 7:33 - 7:42 - 7:42 - 8:04

6.03 miles on Vickory in 44:36 (7:24/mile)

Feeling surprisingly good after yesterdays 10 miles, which was the longest run I've done in a number of weeks.

Splits: 7:45 - 7:32 - 7:23 - 7:25 - 7:21 - 6:58

10.7 miles on Vickory in 1:17:53 (7:17/mile)

I meant to run 10, but I wasn't paying attention and, before I knew it, I had overshot by a bit.Felt pretty good, through in a few surges just to make things interesting.

Splits: 7:40 - 7:36 - 7:29 - 7:20 - 7:20 - 7:10 - 7:10 - 6:52 - 7:04 - 7:06 - 5:07 (7:17/mile)

Easier run on trails - 6.35 miles in 50:30 (7:57/mile)

Splits: 8:13 - 8:08 - 7:56 - 7:57 - 7:51 - 7:42

Cool and rainy. Lots of rain. It stopped after 8 miles, though. And then started a couple minutes later. Good to get out and run in the rain, even though I wanted to hide in my cubicle.

Splits:7:42 - 7:34 - 7:25 - 7:27 - 7:16 - 7:34 - 7:19 - 7:32 - 7:32 - 7:44 - and some other stuff

Warmup jog with 1x2 min @ 15k pace.
Ran the 2 min part in 6:25/mile pace.

WeycoTurkey Trot - 3.8 miles in 23:57 (6:18/mile)

Fun race, the course was good. A little slick due to recent rains, and lots of leaves on the grounds. Also, a few hills and some windy trails. The course was two loops around the campus. Mostly on trails, one segment was on the road. Also had to run down a short stairway at the beginning of each loop, and up a couple short stairways at the end of each loop.

This was a predict-your-pace race. Since I haven't been training for a race, just building up my mileage, I really had no way of knowing what to shoot for. Also, I ran 10 miles yesterday, so wasn't exactly tapered to run fast. And I was racing in my regular running shoes, not racing shoes. I decided to shoot for something around 6:15/mile, but pad it a little bit. When I found out the course was 3.8, not 3.5 like I had originally thought I added another 2 minutes to my prediction, thus padding my time even more. Long story short, I was aiming for 24:10.

There were about 30 of us, half runners and half walkers. There was no competition for me to speak of. I shot out in the lead and led the whole way. I won the race by about 4 minutes.

Given the course, conditions, my training and lack of condition, all coupled with the fact I didn't get to wear a watch, I was quite happy with how things came out. I missed my goal time by 13 seconds - but I was 13 seconds too fast, so I'm really not crying about it. Also, I ran very evenly - 11:59 the first half and 11:58 the second half! All in all I feel pretty good about it. The rain held off until seconds after I finished. I was the only one who didn't have to get wet.

Cooldown

I jogged around the building, under cover for my cool down, to stay dry. I ran the first two laps with John, and the other two by myself. I'm not sure if the pace is accurate, I thkn the GPS has trouble so close to the building. The first mile was in 9:22, and the last 0.1 was at 7:10 pace?

7xLM, 12.1 miles on Military Road in 1:31:40 (7:35/mile)

Pretty nice, easy longish run today. Felt surprisingly good considering I ran in a race yesterday. I guess that indicates I didn't go too hard yesterday. Still up in the air about the Sunday Turkey Trot.

After the first 11.1 miles I stopped at the gym to do some strength work then jogged the rest as a cool down.

Splits: 7:49 - 7:36 - 7:30 - 7:34 - 7:19 - 7:25 - 7:27 - 7:26 - 7:24 - 7:40 - 7:34 - 8:08

Woo hoo, I passed 2200 miles for the year, yesterday I guess. Should be able to get another couple hundred before the end of the year.

6.03 mile son Vickory in 46:06 (7:39/mile)

I was just a tad sore in my quads today, probably from the race two days ago. Still up in the air about the race tomorrow, but I'm leaning against doing it. I don't think I'll have time.

Splits: 8:05 - 7:45 - 7:34 - 7:35 - 7:34 - 7:23

8.04 miles on Vickory in 1:00:06 (7:29/mile)

Felt great today, nice easy run. It was dry, not too cold (45) and I was too warm with my jacket on.

Splits: 7:47 - 7:33 - 7:29 - 7:32 - 7:21 - 7:24 - 7:25 - 7:17

10.03 miles on Vickory in 1:13:32 (7:20/mile)

Out five casually, returned with a few fartlek surges of various lengths and speeds.

Splits: 7:46 - 7:34.5 - 7:29 - 7:27 - 7:47 - 6:58 - 7:01 - 6:55 - 6:56 - 7:24

5 miles on SEJ-Gas Loop in 38:07 (7:37/mile)

Easy run on Thanksgiving morning
Splits: 7:53 - 7:40 - 7:47 - 7:27 - 7:21

13 mles in 1:37:49

Legs a little tired today, maybe from turkey. Good run, though. Felt like a long run.

Splits: 7:51 - 7:36 - 7:28 - 7:27 - 7:29 - 7:30 - 7:25 - 7:38 - 7:32 - 7:28 - 7:33 - 7:37 - 7:18

7 miles on Allison loop in 54:13 (7:45/mile)

Nice easy run. My knee was still a little swollen from yesterday when I bashed it on the corner of the couch right before my 13 miler. Energy-wise, not too bad.

Splits: 8:07 - 7:39 - 7:43 - 7:44 - 7:45 - 7:45 - 7:30

11 miles on Vickory in 1:21:08 (7:23/mile)

Had a few run-ins with dogs, but none of them made it all the way out to the road, despite open gates, thankfully.

Splits: 8:02 - 7:37 - 7:34 - 7:39 - 7:36 - 7:34 - 7:06 - 6:45 - 7:05 - 7:06 - 7:04

7.22 miles on Military Road and trails in 56:34 (7:50/mile)

Nice easy run, felt good. It was cold, but dry. Oy, I forgot to bring undies to work, but I managed somehow. Just glad it was an easy run.

Splits: 8:10 - 8:06 - 7:41 - 7:31 - 7:42 - 7:46 - 7:55

7xLM, 1 mile warmup in 7:58

9 miles at a Lydiard-style "3/4 effort" pace in 1:01:10 ()

Overall I'd say the run went pretty well. I was hoping for 7/mile, but decided beforehand that, since this was my first of this type of run in a long time, it would be ok if I ended up running 7:10-7:20/mile. I managed to keep from looking at my Garmin, except when a mishap caused me to mark a mile split at the wrong place, and then I accidentally saw one split just before the turn around point. The run did get more challenging in the last couple miles, which are mostly uphill. Probably could've backed off a bit then. Next time I will hopefully be able to do the same workout but 10 miles and have it feel a tad easier.

Splits:
6:57
6:43
6:45
6:37
6:48
6:55.5
6:45
7:00
6:39

1 mile cool down in 8:33