Doing What I Can

6 easy today before it got too hot, 44:12, 7:22 avg pace.

4 easy

did the tri relay with my wife on the swim and my  buddy on the bike. I passed a ton of people on the run and it was fun to have targets to chase down. Definitely a blast. Going into the 10k i felt like I would just use it as a tempo and thats effectively what happened. Got a great workout in and had a nice fitness check as far as being able to hold 6's go. Splits:

1- 5:51.1 

2- 6:02.3

3- 6:01.1 (17:54, 5:58 pace)

4- 6:10.9

5- 6:16.9

6- 6:19.5 (18:45, 6:15 pace, +:51 second split)

last .25-- 1:22 (5:28 pace, not bad up a big hill)

TOTAL-- 38:04, 6:05 avg pace.
Overall, a good workout. you can see where fatigue began to play a role and that is a sign of what kind of shape im in, steady through about 4.

a nice 7 after work, weather was great, there is a hint of fall in the air. fighting sickness though as my head is full of sinus congestion and am generally out of lungs right now. I got 4 cross-section mile splits in the middle of the run, 6:53.2, 6:52.4, 6:56.6, 7:05.6. Overall, 7 miles in 49:34, 7:05 avg pace. 6x50 meter strides after

early 7 today in beautiful fall weather, mid-60s with barely any wind. got 4 cross-section splits mid-run, 7:19.54, 7:19.57 (3 hundredths of a second difference..literally pace lock), 7:22.5, 7:23.3

 Total was 7 miles in 51:56, 7:25 avg pace

awesome workout tonight after work, weather was gorgeous, 72 with light winds and no humidity. i decided to do a mile off, mile on format, kind of an extended fartlek, at first i wasnt gonna stop and run the whole thing outright, but i did catch myself taking a 10-20 second break after some of the harder miles, otherwise this run was pretty much continuous. Splits:

1- 7:11.0

2- 5:37.1

3- 7:25.8

4- 5:31.4

5- 7:29.9

6- 5:36.9

7- 7:28.5

7.5-- 2:47.9 (5:35 pace)

last 1.5- 11:08

TOTAL-- 1:00:16, 6:42 pace

6 in 46:14, 7:42 pace. this was a recovery run. 

a country 6 today out on the gravel roads of nw iowa. definitely classifies as a hill workout, but that being said i felt great over the hills..plus i only got chased by 2 dogs. splits:

1-  7:10.8

2- 7:04.3

3- 6:59.0

4- 6:52.6

5- 7:17.6

6- 7:14.5

total- 42:38, 7:06 avg pace, the last 2 were pretty much all uphill miles, although it was rolling throughout. a good workout and the soft gravel helped cushion my tired legs.

decent run today, it was one of those out and backs that is downhill the first half and uphill the 2nd half. decent uptempo first half and ok 2nd. 

first half- 3 miles- 20:20- 6:44 pace

2nd half--3.25 miles-- 23:00, 7:05 pace uphill

TOTAL-- 43:21, 6:56 pace

8 tonight, total time was kind of nonexistant cuz of some GI issues--caused some walk/running at the end of the run. did get my first half turnaround though, 4.25 in 27:45, 6:32 avg pace! felt good but i didnt think it was that good. not a bad workout..minus the problems at the end

6 early, still plenty hot out. 44:22, 7:24 avg pace

a evening 9 after work today, felt great and really pushed the pace in the middle of the run. tried to keep comfortable at the pace i was at. overall, a nice run! splits:

1- 6:52.4

2- 6:10.5

3- 6:11.4

4- 6:23.5

5- 6:17.5

6- 6:07.5 (38:02, 6:20 avg pace)

7- 6:17.9 (44:20, 6:20 avg pace)

8- 7:09.8

9- 7:15.2

TOTAL-- 58:45, 6:32 avg pace

middle 6 mile split from 2-7 was 37:28, 6:15 avg pace, a very decent average for that stretch and a nice tempo workout!

AM-- 3 shakeout miles when i woke up, 22:22, 7:27 pace, 11:21 first half, 11:01 second half, although easy paced i still neg split by 20 sec. pm run to come.

PM- 7 mile shakeout, very sore and my legs were dead, 51:16, 7:19.5 avg pace

a change in weather today, quite cool, mid--40s by the end of the run, felt like a lil colder though because of the ne wind and not being used to 40s weather. got out early and did a sore 6 miles, threw in 2 on 2 off fartlek pickups for a total of 9 min (last on being 1 min). just a little speed in the middle of the run to keep things fresh. total time 43:33, 7:15 avg pace

cold-ish (mid40s) with rain, not a pleasant morning, went 5.2 in 39:46, 7:39 avg pace. legs are sore and tired.

early saturday long run today. ended up with 10.3, felt decent as i picked the pace up the 2nd half to try to finish strong. 55, windy with intermittent rain. splits:

1-  7:06.0

2- 6:50.9

3- 6:53.3

4- 6:56.9

5- 7:22.6 (very much uphill), 35:09, 7:02 pace

6- 6:19.5 (very much downhill)

7- 6:40.5

8- 6:50.2

9- 6:45.2

10- 7:15.1 (uphill) 1:09.00, 6:54.5 pace

last .3-- 2:04, 6:53 pace

TOTAL-- 1:11:04, 6:54 avg pace

overall a nice workout! negative split the last 5 miles by 1:20, ran 33:51 for the 2nd 5 miles, 6:46 pace.

ended the week with my highest single week total ever at 54.5, gonna keep pushin

after a much needed day off, i got right back at it today. pretty decent weather, actually a bit warm by the end of the run. splits:

1- 6:59.4

2- 6:57.3

3- 7:02.6

4- 7:07.0

5- 6:57.1

6- 7:03.3

7- 6:56.8 ( 49:03, 7:00 pace)

8- 7:19.8 uphill

TOTAL-- 56:23, 7:03 avg pace, a nice smooth run, splits were very even

tempo--ish today. started out with a warmup mile (hit 6:51, gmp) then threw it down into gear, the next couple of splits were like this (continuous and consecutive)

1- 5:56.1

2- 5:59.7

3- 6:05.9

4- 6:00.4

24:02-- 6:00.5 pace

then continued through .3 on the next mile before i abruptly stopped, just feeling winded and my stomach was upset. ran the next mile easy-ish, 6:51ish, then decided to go hard again and threw down a 5:58.3. did mile cooldown in 7:29.

total of 5 hard miles in 30:00, 6:00 even.

felt good holding that pace, it felt really easy, just had the stomach issues to deal with

total on the day 8 miles in 51:12, 6:24 avg pace, even with the slow mileage at the start and end, not counting the brief stops after mile 5.3 and 7

dead tired today, had absolutely nothing coupled with an early wake up and run, 36:24, 4.75 in 7:40 pace.

snuck in a quick 4 during my crazy hectic day between the GRE and work. 26:57 total, 6:44 pace with one mile at 6:29.

felt very calm and relaxed but was still hitting a decent clip tonight. splits:

1- 6:47.6

2- 6:45.0

3- 6:52.3

4- 6:58.3

5- 7:04.4

6- 7:22.8 (uphill, and even though i ran this split sub7 yesterday, it was tough again todaY)

total-- 41:50, 6:58 avg pace

easy pace today, hit 14:30 on the first 2, 14:03 on the last 2, then ran another .25 in 1:49, overall 30:23, 7:09 avg pace.5k tomorrow am, was gonna be the ten miler but i have been battling illness all week.

3rd year in a row doing the cap pursuit 5k. always love this race! got out feeling pretty good and really just maintained a steady pace throughout, didnt slow down much and didnt speed up too much. A nice gauge of my current fitness going into some more fall races. weather was perfect, light winds and mid to upper 40s. splits:

1- 5:34.4

2- 5:46.5

3- 5:20.0 (marker was off)

last .1-- :57 (marker was off)

last 1.1 was total of 6:17, so probably actually a 5:40ish and a 35-37 second final .1 as i had a decent kick today. once again, positives in this race were steady pace and i felt great. pace actually felt pretty easy. for my efforts i got a $30 gc to a local running store, so looks like my next pair of running shoes will be discounted. steady uptick in mileage this week as i keep pounding away.

12 tonight in the wind and rain. rain held off for the first 5 miles but came down the last 7. mid-60s but it felt colder cuz the north wind. felt pretty good and kept a very smooth rhythm. splits:

1- 6:54.6

2- 6:41.5

3- 6:45.9

4- 7:01.1

5- 7:06.7(very uphill. was happy to not have much drop off

6- 6:20.3 (very downhill) 40:50 through halfway, 6:48 avg pace

7- 7:01.2

8- 7:03.0

9- 6:56.5

10- 7:07.9 (2nd long uphill, oppy of opening mile)

11- 7:08.6

12- 6:39.9

TOTAL-- 1:22:47, 6:54 avg pace

very good run overall, felt decent, legs were kinda tired but turnover was good, ran 41:57 2nd half, 1:07 positve split, but still not bad.

8 in 1:00:08  early-ish this am, 7:31 pace. felt terrible, my legs were very tired, but i gutted it out and made sure to finish cuz at this stage getting mileage, regardless of pace, is of the utmost importance.

got out for a tempo tonight. wanted to keep the first 3 miles decent paced so that when i dropped into GhMP tempo after that it would simulate the later miles in a race cuz it was indeed the later miles in the run. worked pretty good, but i could tell that my legs were tired from all the mileage lately as i labored a little despite the decent rhythm i got into. splits:

1- 6:46.0

2- 6:47.4

3- 6:51.8 (20:25, 6:48 avg for pre-tempo miles) then i dropped it down

4- 6:08.4

5- 6:04.9

6- 6:08.8

7- 6:07.6

8- 6:07.5 (5 miles tempo in 30:36, 6:07 pace, right on sub 1:20 pace..like 1:19:58 lol)

9 & 10- 15:12, 7:36 pace

TOTAL time was irrelevant but it was 1:06:14, 6:37 pace.

overall, very happy with the pace workout given the tired legs and the attempt at making these miles "later race" miles.

8 tonight, very sore and it was super tough in the wind, 30-40 mph gusts with steady at 25mph. not fun. splits:

1- 6:53.6

2- 6:39.4

3- 6:54.8

4- 7:13.0

5- 6:58.8

6- 7:03.9

7- 7:02.7

8- 7:29.8 (end of workout big hill as per usual)

TOTAL-- 56:16, 7:02 avg pace

8 after work and before jeremy's football game. very nice fall afternoon/early evening. felt good. splits:

1- 6:48.2

2- 6:46.9

3- 6:52.8

4- 7:04.5

5- 6:58.4

6- 6:58.5

7- 6:52.6

8- 7:10.8 uphill

TOTAL-- 55:32, 6:56.5 avg pace

200+ miles for september equals my single month highest total ever and this week of 60 will also be the highest week ever. pretty good stuff!