Doing What I Can

Tempo today, first one in a while. wanted 2 miles in roughly 6:00-6:10 per mile. Went out a tad too fast, hit the first mile in 5:52 and the 2nd in 6:16, definitely felt it from the first mile. Total was 12:08 for 2 miles, 6:04 avg pace, so the end result was positive, 2 miles in GHMP, just not as even as I would have liked.

nice cool day to run, 64 and light winds/rain, felt good. 5 miles in 36:12, 7:14 avg. Felt decent the whole run.

Fartlek today. 3 sets of (3 on, 1 off, 2 on, 1 off, 1 on) with 2 minute set breaks. Estimated I got 3 miles covered in the 18 minutes of "on" with the rest of the distance covered in my offs including a small warmup and cooldown. Felt okay today, a little tight, weather was awesome though!

3 early and easy ones. 22:30 exactly, which is 7:30 pace. Nice and cool this morning but I wasnt pushing the pace at all since it was a recovery run. Felt really easy effortwise.

"Long run" today of 7 miles. Pretty much rolled out of bed and hit the road, usually that doesnt equal a very good run, but today it wasnt too bad. Maintained steady pace throughout, 51:43 final, so 7:23 avg. I hit the first 3.25 in 23:56 and the last 3.25 in 24:05, then threw in another half mile in 3:41. All of those are really pretty even splitwise. All in all a good training run.

5 tough ones today, dealing with a lot of GI issues. weather was nice, just felt bad. splits:

1- 7:18.2

2- 7:14.8

3- 7:15.8

last 2- 14:51, 7:25.5 pace

TOTAL-- 36:40, 7:20 avg

Tempo run today. 3 miles was the distance. Wanted to stay around 6:00-6:10 pace and did so. The last mile was pretty brutal though.

1- 5:55.6

2- 6:08.2

3- 6:22.7

TOTAL-- 18:26, 6:09 avg pace

Overall, an ok workout. I gave it a good effort, I just went out a little fast and finished weak. Still getting in shape though.

Very easy 5 today, felt pretty good. Kept a nice steady pace and rhythm. Splits:

1- 7:20.6

2- 7:21.1

3- 7:19.1

4 & 5- 14:41 (7:20.5 avg pace)

TOTAL-- 36:41, 7:20 avg

Overall, very even splits. Pretty cool.

6 x 800 today out on the trail. Goal was just to be within 2:50-3:00, but bettered that by a lot.

All 6 of my repeats were between 2:45-2:48, barring one which was 2:35, but I think that one was short because on that one I had to run an alternate 800 route because mine was temporarily blocked by a runaway trailer. Nonetheless I was able to run 5 of the 6 on a course I knew was 800 and all those were pretty good. I was really happy with where I was at today.

slow 3 today right after i rolled out of bed. 22:47, 7:36 avg. GO HAWKS!!

long run day. Building up to 8 miles today in the 87 degree heat and did I ever feel the heat! I still ran very well, just definitely wasnt much shade on the trail. Even finished off the last mile with a GMP mile, pretty cool. Splits:

1- 7:10.6

2- 7:02.2

3- 7:08.0

4- 7:07.7 (28:28, 7:07 avg on the way out, 20 mph wind at my back)

5- 7:23.7

6- 7:21.1

7- 7:32.9

8- 6:58.6

TOTAL-- 57:44, 7:13 avg pace

Overall, a really good run. You can see where I turned around at mile 4 and went into the 20 mph wind instead of having it at my back. The difference was first four miles=28:28, last 4, 29:16. Almost a minute positive split. So the wind and heat definitely played with my splits but didnt really affect me too much as I felt decent throughout.

tried a brand new route today. Pretty cool to get a change of scenery in. Because of it though, my splits/mile markers were all messed up. I did get my final time and i did verify it was 5 miles. I did todays run in 35:57, 7:11 avg. Felt pretty good. Quite warm out though and i did sweat a ton!

Not a good run today. Sposed to be a 4 mile tempo. Ended up calling it after 3 cuz I was way off my splits and just had nothing in the tank. Not really sure why, just one of those days.

had a good opening mile, 5:59.9, 2nd mile was 6:23.8 then had a 6:39.0. For some reason, i just had absolutely nothing. 19:03 for the 3 miles, 6:21 avg. Pretty rough day.

great run today. Went out for an easy 6 and ended up bustin my butt. Not really sure about the mile splits on this one aside from the fact that I know it was 6 miles. That being said, I know my last mile was for sure a 6:42. and my total time was 42:00, which is 7:00 avg even. Now that last mile may have skewed things as I was around 7:03 avg pace throughout before that, but I will go ahead and just count all my miles as GMP since my avg pace for the entire run was 7:00. A good run in great weather. Awesome!

Hard workout today--i pretty much created a workout designed on torturing myself. I basically did a ladder. 800, 1600, 3200, 800. It wasnt as easy as it seemed however, and I was hurting by the end. Splits:

800- 2:47.3 (5:34 pace) --3:00 set break

1600- 5:49.5  --3:33 set break

3200- 12:37.1 (6:18.5 pace)-- 3:24 set break

800- 2:55.4 (5:50 pace)

Overall, it was a very tough workout. I was surprised by how tired I was at the end and how bad I was hurting. The 2 mile was probably the low point of the workout. I just lose my pace on that trail every time. Definitely didnt feel as good during that one- i know during the 3200 my first mile was 6:08, so my 2nd mile was pretty slow, around 6:29. Def have some more work to do on bringing up that end of my running.

a roll out of bed and go morning. 3 very slow miles and it felt like i took a million tiny little steps. I am just worthless running wise when i literally roll out of bed, throw on shoes and go. 23:50, 7:57 avg. at least it was good to slow down and shake out the legs.

9 mile long run today. with Iowa weather you never quite know what youre going to get on a given weekend. Last week's long run was near 90 and windy--today was 55 and cold misty rain. Splits:

1- 7:10.0

2- 6:59.1

3- 6:59.1

4- 7:09.2

5- 7:13.7

6- 7:17.4

7- 7:12.6 (50:01)  51:43 7 mi LR 2 weeks ago, -1:42

8- 7:18.8 (57:19) 57:44 8 mi LR 1 week ago, -:25

9- 7:08.5

TOTAL-- 1:04:28, 7:09.5 avg pace.

Today's run was in the pouring rain...i mean it was a downpour for pretty much the entire run and when I got done I was soaked to the bone. It was in the mid-60s tho, so i went shirtless because any shirt I'd of had on would have just ended up being extra weight with the rain. Splits:

1- 7:03.6

2- 7:09.4

3- 7:08.5

4- 7:18.4

5- 7:24.0

last .5-- 3:38 (7:16 pace)

TOTAL-- 39:42, 7:13 avg

Pretty awesome workout today, my first go around at 400s since this new training cycle started. 14x400 was the distance. I hit all between 1:15- 1:19. It seemed like the course I set up was maybe a little downhill overall for the first of each set and then  obviously uphill coming back. still, helped me get a little of both worlds. Total time was 18:07 for 3.5 miles (added up) which equates to 5:11 pace. I took 1:15 or around equal recovery between each rep. added up each "mile" would be as follows.

1-5:13

2-5:10

3- 5:08

last.5- 2:36 (5:12 pace)

5 roll out of bed miles today, a little faster than usual wake up and go days tho. Splits:

1- 7:20.3

2- 7:14.7

3- 7:23.0

4- 7:12.4

5- 7:19.2

TOTAL-- 36:29, 7:18 avg

hadn't really felt good all day. Still pushed myself out the door to get in 3-4 and ended at 3.5 in 25:45, 7:22 avg pace. Still not feelin the greatest, but surprisingly I do feel better after the run than before it. Hopefully my health will hold up through the race on sunday.

2 easy pre-race miles today. ran a 7:11.8and a 7:02.6 for a total of 14:14, or 7:07 avg. Felt nice and easy and if the weather holds out like this tomorrow should be ideal racing weather--near 50 degrees and calm at the start. My A Goal for the race is sub 17:30.

First race in a while for me, didnt feel all that well last night and this morning. Even during the race I felt a lil nauseous..not sure why. Splits werent great, but they do reflect the mere month of training I've had, very few of it at VO2 max pace. Splits:

1- 5:34.1

2- 5:48.1 (11:22, 5:41 avg)

last 1.1- 6:37.9 (right around 6:00 avg, maybe a touch slower)

I had clocked myself at 18:00, the board had me at 18:01. What is one second? Overall, happy to get out and get a race in, just not too happy with time. I knew my effort was good, my first two miles were decent, just need to keep working on building fitness.

got out for 8 miles tonight. Hit the 2nd and 3rd miles in GMP. Then consciously slowed down so as to give the run a recovery feel like I had hoped. Splits:

1- 7:09.6

2- 6:56.8

3- 6:58.8

4- 7:11.4

5- 7:26.6

6- 7:25.6

7- 7:33.0

8- 7:20.5

TOTAL-- 58:02, 7:15 avg pace

easy little 4.5 today, just meant for it to be a shakeout, but I cant seem to slow down sometimes when I run. beautiful weather, 70 degrees, a lil warm still as I sweat pretty good, but I shouldn't complain cuz in a month itll be spitting snow! Splits:

1-  7:01.2

2- 7:02.9

last 2.5--18:09, 7:16 avg, couldnt get splits on any of the miles here

TOTAL--32:14, 7:10 avg

Did mile repeats today. They hurt as I had a lot of GI issues. Almost made me stop the workout. splits:

1- 5:30.4

2- 6:07.3 (into the wind)

3- 5:43.6

last .5-- 3:02.5 (6:05 pace, into wind)

Overall, a tough day, i was hurting for every bit of it and just did not feel comfortable.

5 easy paced miles today. Just took it nice and slow. Sweat pretty good as it was pretty warm! bout 75 degrees. Splits:

1- 7:27.6

2- 7:32.8

3- 7:21.7

4- 7:38.3

5- 7:30.0

TOTAL-- 37:30, 7:30 pace

Pretty even splits.