Doing What I Can

long run of 13 miles today. The weather was very nice, mid 50s and light winds. Took a while to get into a groove, and had some minor GI issues throughout, but I pushed through for a nice run with some good splits:

1- 7:20.2

2- 7:10.2

3- 7:06.3

4- 7:19.2

5- 7:18.5

6- 6:59.4

7- 6:53.8

8- 7:18.8

9- 7:18.0

10- 6:56.6

11- 6:57.3

12- 6:59.5

13- 7:08.8

TOTAL-- 1:32:46, 7:08 avg

Overall, turned out to be a very good run. 7:08 avg is pretty decent, got in a few grooves at a few different times as is evidenced by my sub-7s (GMP) miles coming in groups.

5 easy miles today. Felt it in my lungs tho for some reason. Splits:

1- 7:14.0

2- 7:20.4

3- 7:10.1

4- 7:16.9

5- 7:18.8

TOTAL-- 36:20, 7:16 avg

late night speed work today. Was busy all afternoon so decided to run late. Ended up getting out there about 10:30. ran 4 mile tempo, was gonna shoot for 6, but running late at night made for some major GI issues since it was after supper. pretty decent weather for a night run in november--mid 30s light winds, felt good. First mile of the warmup was actually 6:54, so GMP. splits on the tempo:

1- 6:02.2

2- 6:08.1

3- 6:03.5

4- 5:57.5

TOTAL-- 24:11, 6:03 avg pace, pretty good for a night run after eating poorly all day, definitely felt that though

5 tough ones today, hurting all over. 37:41, 7:32 avg.

Fartlek today. Did 2 sets of 5,4,3,2,1 min on's with 1 min off between each rep and 2 min set break.Then added another 5 & 3 min on at the end. OVerall, estimated that I was maintaining GHMP for the on's so that is 38 min at GHMP and the rest at easy pace which estimates to 6.3 miles or so of tempo mileage. This was a key workout if I'm to attempt a half in 2 weeks.

easy 3.5 tonight. 26:35, 7:36 avg.

The idea today was to go 14 miles. Was completely exhausted after 12 so I stopped there. Beautiful weather, mid-60s...in november...just plain crazy, ran in a cut off and shorts. Felt pretty crappy throughout. took the first 6 miles to shake my legs out and even then didnt have much pop in them. splits:

1- 7:08.1

2- 702.8

3- 7:05.8

4- 7:19.6

5- 7:20.4

6- 7:03.5

7- 6:55.8

8- 6:45.4

9- 6:56.8

10- 7:28.2

11- 7:28.7

12- 7:23.9

TOTAL-- 1:25:59, 7:10 avg pace.

felt absolutely horrible today. Was gonna try for 6 but ended up stopping short. GI issues throughout, and legs felt like dead weight..not really sure what is goin on.

6x800 today. thought id see how much speed I have left. 2 min off between each 800. Splits:

1- 2:47.1

2- 2:44.5

3- 2:41.6

4- 2:45.6

5- 2:43.8

6- 2:50.6

Overall- 2:45 avg per 800, or 5:30 mi/pace

definitely going to ice bath here in a second, legs feeling pretty bad still. Probably a combo of weather change and an increase in mileage lately.

4 in the cold rain and wind today. Felt really sluggish as i had a decent workout yesterday and ice bathed afterward, should feel good for a hard workout tomorrow. ran the 4 in 32:10, so 7:32.5 avg pace.

wanted a decently 4-5 mile tempo, ended it after 2. was at 12:30, 6:15 avg, but just absolutely dead tired. No legs. Has been the case lately. taking tomorrow off and reassessing on monday. May be the end of the year for me. We'll see how I feel.

got back at it today, felt very good. Just kinda glided through the 6 miles today, hitting 3 at GMP without really breaking stride. Still having some stomach issues, but not too hampering today. Splits:

1- 7:11.2

2-7:03.6

3- 6:58.6

4- 7:04.4

5- 6:59.0

6- 6:51.3

TOTAL 42:08, 7:01 avg pace

Repeat miles today, did 3 of them. Wanted to be under 5:40, and was on all three. Felt really pretty good running, had some more stomach problems, not sure whats still up with that. But they werent bad until late in the cool down. Splits:

1- 5:31.5

2- 5:38.8

3- 5:29.3

Overall, Im really happy with this workout. Glad I ran that fast and kept it pretty consistent. Took 3 min rep breaks between 1 & 2 and 3:15 between 2 & 3.

5 today in the cold wind, stomach issues late, splits:

1- 7:23.5

2- 7:15.0

3- 7:13.7

4- 7:13.5

5- 7:27.1

TOTAL-- 36:32, 7:19 avg pace.

had speedwork planned today, but ran out of time. Its my wife's birthday so we are headin out to eat, and with class all day, all I could squeeze in was 4.5 which was cool, no GI issues today also. Speedwork will happen tomorrow instead, hoping for a decently long tempo. Splits today:

1- 7:20.5

2- 7:09.7

3- 7:16.6

4- 7:17.2

last .5-- 3:37 (7:14 pace)

TOTAL-- 32:41, 7:16 avg pace

5 mile tempo run today.Little cool and slight north breezes, but felt pretty good. I had to fight about half way through to keep up my pace as  my legs did feel a little tired, but I maintained and finished strong. Splits:

1- 6:01.5

2- 6:03.8

3- 6:03.6 (18:08, 6:03 avg)

4- 6:11.1

5- 6:04.8

TOTAL-- 30:24, 6:05 avg pace

Overall, Im really happy with the way this run turned out. Definitely could have ran slow that last mile, especially after a slower 4th mile and the fact that I was through the last half in 3:12, so 6:24 pace, but I nailed the last half in 2:52 to finish strong. Also, I ran my warmup mile a little under 7 min, so techinally GMP.

8 today. Felt pretty good throughout. Ran much of it very near GMP, however, only had 2 miles themselves actually below 7 min. Splits were very even and very good: 

1- 7:10.0

2- 7:01.0

3- 7:04.1

4- 7:04.0 (28:19, 7:05 avg)

5- 7:02.0

6- 7:06.3

7- 6:58.2

8- 6:57.9

TOTAL-- 56:23, 7:03 avg pace

Overall, a very steady, even run. Really felt like I was in a groove for the whole thing, especially in the middle miles. Even finished pretty well.

10x400 today. Hit all of them between 1:16-1:19. Added up miles were 5:12, 5:11, and last .5 was 2:36 (5:12 pace). This means that my average 400 was 1:18. Took 1:15 between each. Very cold and windy today. Now to ice bath and continue the trend.

easy 4 today, didnt feel real great. 29:15, 7:19 avg pace.

very cold, very windy. rolled out of bed and went. 19:02, 7:37 avg