Just Keep Runnin'

10.25 165/183 1:12:47 (7:06 pace).  Plan:  Warm up - 5 miles at LT (6:42) with 0.25 mile rest between - Cool down

2.125 146 15:58.1 (7:31 pace)

0.25 splits

132 1:39.4

172 1:36.5

174 1:38.6

174 1:39.0 (6:33.5)

164 2:05.8 rest

167 1:41.0

175 1:39.9

177 1:37.5

179 1:37.1 (6:35.5)

169 2:01.1 rest

170 1:41.6

177 1:39.5

178 1:39.1

180 1:35.2 (6:35.4)

171 2:03.4 rest

172 1:38.9

181 1:35.0

181 1:37.3

181 1:36.6 (6:27.8)

172 2:04.0 rest

171 1:42.1

177 1:40.1

179 1:39.0

179 1:36.8 (6:38.0)

2.125 162 15:44.6 (7:25 pace)

4.75 157/183 35:06.0 (7:23 pace) Total.

1.875 146 14:58.5 (7:59 pace)

Barefoot 0.25 mile

162 1:41.5

173 1:32.9

178 1:29.0

180 1:25.2 - (6:08.6 total)

Shoes back on

1.875 161 14:04.8 (7:31 pace)

Basketball 1:30

Easy 6.0 152/163 50:34.9 (8:26 pace).  I decided that my easy days should probably be more miles slower, rather than less miles faster...  I hope it's better for my race time.

Out                                        Back

142 9:15.6                             156 7:51.5

0.8 153 6:59.3 (8:44 pace)     155 6:06.7 (7:38 pace)

156 9:24.9                              153 7:36.7

0.2 154 1:44.5 (8:42.5 pace)   152 1:35.5 (7:57.5 pace)

turn around  

9.75 164/175 1:11:12 (7:18 pace).  Warm-up, 6 miles at 6:57 - target, warm-down.

1.875 146 15:21.4 (8:11 pace)

0.25 splits

156 1:47.1

164 1:43.8

167 1:41.9

169 1:43.8 (6:56.6) - switch directions after each mile

168 1:45.4

169 1:44.5

168 1:44.5

170 1:43.0 (6:57.4)

171 1:42.7

171 1:42.0

171 1:44.6

170 1:44.3 (6:53.6)

170 1:46.0

171 1:43.1

172 1:41.7

171 1:44.0 (6:55.8)

172 1:44.9

173 1:41.0

172 1:44.2

171 144.2 (6:54.3)

172 1:40.5

174 1:42.7

173 1:43.2

172 1:43.6 (6:50.0)

1.875 166 14:24.1 (7:41 pace)

18.35 162/173 2:14:23 (7:21 pace) - My wife got up early to set blankets out for the parade, so I had her drive me to the TOU 1/2 start.  I followed the TOU full course to mile 24 then ran home.  Where there were mile markers, I tracked mile times...

0.14 1:22.0 126

7:55.2 144

7:45.5 154

7:41.6 158 - The first 7 miles is downhill.  I was on my toes for the first 3 miles, then relaxed and my time dropped!

7:04.2 159

6:52.7 162

7:00.6 161

1.84 12:48.3 164 - TOU 1/2 8 mile mark

0.58 4:11.2 164 - TOU 16 mile mark

7:04.1 163 - TOU 17

6:58.2 164 - 18

7:24.6 165 - 19

7:15.0 165 - 20

7:08.6 166 - 21

7:28.3 166 - 22.  I hope my times in the TOU marathon are this good for 19-24!

7:27.6 168 - 23

7:34.8 167 - 24

0.58 4:25.8 165

1.18 8:55.6 168