Just Keep Runnin'

8.0 58:19.2 160/175 (7:17.4 pace) Total

1.875 14:08.1 145 to track (7:32 pace)

17 0.25s with 3/4 at 6:40 and 1/4 at 8:00

1:45.9 156

1:46.7 160

1:45.9 161

1:49.1 160 (7:07.6)

1:46.1 162

1:43.5 166

1:48.2 166

1:49.0 163 (7:06.8)

1:44.4 166

1:43.5 168

1:44.7 169

1:44.0 169 (6:56.6)

1:45.1 169

1:42.9 169

1:45.5 169

1:44.6 170 (6:58.1)

1:40.8 171

1.875 14:21.1 163 back home (7:50 pace) - waited for traffic and stopped to pickup a nickel and a quarter - my kids are going to be rich (or at least excited...)

I intended to take it easy, but something about heading into the wind makes me push...

6.2 43:11.0 167/181 (6:58 pace) Total

7:53.8 150 - very strong headwinds...

0.8 5:54.0 166

7:45.9 172 (this may be the fastest that I have run this mile - from mile marker 462 to 463)

0.3 2:13.4 172 - turn around - 23:47.0 (7:40 pace)

0.3 1:57.6 170

5:37.9 177 - ran hard this mile, then eased off.  I wanted to see what I could do going downhill.

0.8 5:19.8 169

6:28.7 172 - 2nd half 19:24 (6:15.5 pace) - downhill with tailwind

10.5 1:16:10 167/177 (7:15 pace) Total.  Warm up 1.875, 7 @ 6:45 (target - average mile was 6:46 for the 7 miles...), warm down 1.875.

Actual Times

1.875 14:53.5 148

1/4 mile splits

1:41.3 161

1:42.1 168

1:41.5 168

1:42.2 170 - 6:47.1

1:43.3 170

1:40.5 171

1:40.0 174

1:42.2 172 - 6:46.0

1:42.9 172

1:43.1 172

1:42.6 172

1:42.7 173 - 6:51.3

1:42.5 173

1:42.6 173 - turn around

1:44.5 173

1:41.8 173 - 6:51.4

1:41.0 174

1:40.5 174

1:42.0 174

1:39.7 175 - 6:43.2

1:40.9 176

1:41.2 175

1:41.1 175

1:41.2 175 - 6:44.4

1:40.6 175

1:40.5 175

1:39.9 176

1:38.2 177 - 6:39.2

1.875 13:53.5 170

5.5 44:58.1 153/166 Rest Miles total

1.875 14:49.6 146

1/4 mile splits

1:57.6 149

1:57.5 153

1:58.9 155

1:58.9 155 - 7:52.9

1:50.8 158

1:50.0 161

1:51.4 160

1:52.2 159 7:24.4

1.875 14:51.2 159

Today was supposed to be a long 21.6 miles.  I woke up at 4:30 so I decided to eat breakfast then go back to sleep.  Unfortunately, I was working an a computer (jailbreaking some phones) and was wide awake by the time my breakfast was gone - so I decided to do a race day simulation to figure out what I can eat/drink before a race.  By 7:00 it was raining very hard and was cold, so I kept working at the computer.  As the day went by, I got a few things done and finally decided the weather was perfect.  Unfortunately, 3 minutes from my house, my lower left calf was quite irritated, so I turned around and hobbled home.  It had been a little sore Friday between the musle and achilles, in a distinct horizantal line, but I hoped that it would be OK.  I guess I'll take a few days off.  It's too bad - I was averaging 45 miles the past 5 weeks and only needed 14.2 miles to complete the same this week.  My training has never been so consistant and the worst part is I can't think of how it got 'injured'...