Boston, here I come?

Pleasantly surprised with how today's run turned out - I went out around 4 PM, after not eating much all day.  It was pretty warm, temps in the mid 70's, and I just didn't know how my body would respond.  Overall it was a success..I kept a steady pace and finished at 7:23/mile, with no stomach troubles until some discomfort in the last mile.  Very happy to get another 30 mile week in the books, and doing a 10+ mile run always feels good.  Now off to eat some delicious Mexican food :)

Speed week!

I kicked off speed week with a tempo run of sorts, alternating easy and hard miles.  Splits:

1 - 7:24; 2 - 6:30; 3 - 7:18; 4 - 6:26; 5 - 7:06

This was perfect, I wanted the easy miles to be in the 7:20-7:30 range and the hard miles to be around 6:30.  It feels great to go for faster miles and nail the pace.  I know speedwork isn't supposed to take up too many of my training runs, but I want to get a feel for where I am when I push myself this week, and this was a great start.

5 mile Loop 

Speed week!

Today was interval day - jogged to a park with a .27 mile sidewalk "track" surrounding it for 5x800 (really 5x .54 mile):

1.12m to park: 8:42

.54 mile: 3:09; recovery jog for 1:10 

.54 mile: 3:07; recovery jog for 1:05

.54 mile: 3:11; recovery jog for 1:15

.54 mile: 3:12; recovery jog for 1:07

.54 mile: 3:14; jog home from park in 8:16

I am so happy with these results..my goal was to do the splits in the 3:10-3:15 range (5:53-6:04 per mile) and I did just that.  The only thing to improve on is to hit the last loop at the same speed as the first..but a difference of 5 seconds in this case is nothing to complain about.  This will be a great measuring stick for my intervals during the real marathon training! 

Speed week!

Okay, today was just an easy recovery run, as I know enough not to do speedwork every day.  I ran nice and steady, at a 7:19/mile pace..a bit faster than I wanted to, but I was in a rush to get home and then go out with friends.  My average heart rate of 154 bpm was great for this pace.

Speed week!

The previous speedy runs were in the evening, after work.  Today I gave it a shot in the morning and after a slow start I was really happy with the results.  Splits:

1 - 7:46 (do I really want to go fast this morning?)

2 - 6:58 (okay, that felt good, surprised to get under 7)

3 - 7:33 (feeling better)

4 - 6:46 (okay, now we're getting somewhere)

5 - 7:34 (perfect)

6 - 6:38 (great!)

.5 - 3:37 (7:17 pace)

Feels great to know I can run those speeds early in the morning, once my legs are a bit more awake.  Gonna try to sneak in a quick run tomorrow morning, before heading out for an all day paintballing/eating/drinking adventure...might not feel like running on Sunday.