Doing What I Can

9 mile run today, really got it moving the second half. This new river route i believe is uphill one way and downhill on the way back. So that probably aids in the 2nd half splits. splits:

1- 7:01.4

2- 7:07.8

3- 7:10.9

4- 7:10.1

5- 6:50.5 (4.5 was halfway in 32:00, 7:07 pace)

6- 6:37.0

7- 6:47.3

8- 6:34.9

9- 6:40.5

TOTAL-- 1:02:00, 6:49 avg pace, 2nd half was 30:00, 6:40 avg pace, a full 2 minute negative split with only a slight perceived increase in effort! always nice to get a good run in with such a good negative split, really starting to feel good out there.

ran a 7 mile run tonight, very east paced. last mile was 6:55, 50:15-7:11 avg pace, 8x50 meter strides, big workout coming tomorrow! stay tuned

big time workout tonight, was originally planning back to back 5ks at 18:00 pace with 5 min break between. All on the treadmill so i could completely control my pace. However, back to back 5ks didnt end up panning out as after the first one i was more tired than i expected, however, this was an ambitious workout and to finish it as strong as i did is great. Warmed up with 2 miles easy then dropped into a 5k with the following splits:

1- 5:46.8

2- 5:44.6

3- 5:46.2

.1- 43.3

TOTAL 5k in 18:00.9, 5:46 avg pace, near perfect pacing (thank you treadmill) felt a little tough just because this is a race pace workout and i have been putting up some mileage on my legs as of late.

took the 5 minute break with some jogging, then attempted the 2nd 5k, hit 5:52 for the first mile, then did a little over 400 extra in 1:30ish before stopping, so 2000 meters in 7:22, 5:54 pace, probably not a long enough break in retrospect. Took a little longer break and ran an easy half mile then decided i wanted to go all out on a mile or at least as fast as the treadmill would let me. turns out the treadmills here max out at 18.0 kilometers, i kept hitting the plus button, but nothing happened, so i stayed at that pace (roughly 5:22-5:25), I did this last mile starting at 16.2 and slowly increased speed til 18.0 first half mile was 2:49, then i ran a 2:37 for a 12 second negative split. total time was 5:26.6, a very good mile for the quantity and quality of workout before. Cooled down for 2 miles, total of 10.1 and im spent for the day. day off tomorrow to rest some tired legs

9 easy on a new trail tonight, 1:04:38, 7:11 avg pace. 32:01 first half, 32:37 2nd half, 36 second positive split, but i was just running easy.

beautiful day, unfortunately i was relegated to the treadmill for 4.5 because my knee has been hurting...right under the kneecap when i bend it sometimes...i figured it was best to take it easy and not to take any chances. nothing special, went very slow and cautious..treadmill was soft impacts all the way around..hopefully this will help. Lots of ice and im sure ill be just fine.

Race plan update: next weekend, i had planned on running a local 10k, however i want a little farther race paced effort, so im entering the same race's half marathon. While certaintly not my goal race that ive been training for, im going to use this race as a 15k tempo, at 15k im going to see where im at, if im on pace to break 1:20 (55:55-56:55, ill prolly even accept 57:30 as the absolutely top end), im gonna go for it, if not and im slower than that, ill cool down the last 6k and have at least got my race effort workout in. Should be interesting! 

longest solo training run today ever. I have obviously run a marathon which is longer, but i was severely undertrained. Today, sore knee and all, i got out and hit 18 miles (actually a touch longer i found out). I ran the entire thing several seconds per mile UNDER BQ pace. My final time was 2:07:15, which averages out to 7:03 per mile...a very decent clip and one that i am pleasantly surprised about especially given my conservative early pace. By all accounts, i cant tell where nearly any of my splits were til 13.5 miles in, and so i do know i negative split the run, but im not sure by how much...perhaps by more than 2 minutes is my best educated guess. The last 4.5 miles I dropped 2.5 miles in the GMP range, a 6:47, a 6:49 and a 3:20ish half mile right after i turned around at 13.5. my last 4.5 miles was covered in right near 31:00 pace, which is 6:53 pace...a very good way to bring it home. did 7x50 meter strides after. Gonna take tomorrow off to ice my knee nonstop, then taper for a 15k race pace run in the half next weekend (hoping to be on pace though so i can bring it home in under 1:20!