Doing What I Can

Today I finally got back below 17 minutes! The weather was perfect this morning, a breezy 50 degrees at the start and clear skies. Started out in a 5:17, felt really easy though, i thought for sure I'd be around 5:45 or so, but sure enough I hit that first mile right where I needed to be. Second mile was 5:46, as I came through in 11:03. I have some doubt as to the accuracy of this second mile marker though. I think it was long, because I closed the last 1800 meters in 5:50, which means I ran a 5:10-5:14 third mile. Although I did pick it up, I dont know if I had picked it up that much. Regardless, I crossed in 16:53, my third fastest time ever and this year's season best. When I first saw the finish line, I thought for sure I was going to PR because the clock was at 16:12 and I had about three blocks to go. Turns out, those were a long three blocks as I didnt quite get the PR. Nonetheless I am super happy with this run. Now it is time to focus my attention towards the Sioux City Half Marathon on October 17--My goal race for the fall.

A nicely paced 10 miles today in 1:13:21 or 7:20 per mile. I got a new watch that takes splits so my mile splits are as follows:

1- 7:16

2- 7:38 (uphill)

3- 7:04

4- 7:08

5- 7:19 (36:27) (7:14 pace)

6-7:23

7-7:19

8-7:09

9- 7:25

10- 7:35 (uphill)

Overall, I kept it pretty steady. I noticed that while you can definitely tell my uphills, i had significant downhills on mile 1 and 9 and those were still evenly paced. Overall a good run. finished with 8x50 meter strides.

Felt a little sluggish on todays run. 5.5 miles in 39:56 or a little over 7:15 pace. Did break out the new shoes though and they felt great. Splits are as follows:

1- 6:55 

2- 7:20

3- 7:22

4- 7:35

5- 7:06

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

Overall, an okay run in windy conditions, just felt very stiff. finished with 6x50 meter strides.

I should call this one a race report, because I pretty much set a PR in practice! Today I was shooting to run a drop down tempo starting at 6:30 then goign to 6:20, 6:15, 6:10, 6:05, and 6:00 for 6 miles, basically picking up the pace as I went. That all went OUT the window after mile 1, I ended up running the negative splits, but ended up doing the 6 miles in 36:01 or 6:00 pace, easily my FASTEST tempo training run ever for that long. Check out my tempo splits:

1- 6:10.0

2- 6:10.3

3- 5:56.3 (18:16 or 6:05 pace)

4- 5:58.9

5- 5:58.9

6- 5:46.6 (last 3 miles- 17:44 or 5:55 pace)

As you can tell, I kept my mile splits pretty equal especiall miles 3,4 & 5. My final 4 miles were covered in 23:40 or 5:55 pace evenly. My legs felt tremendous on this run, I wish my half marathon woulda been today because 1:20 would have been shattered. I like this starting slower and speeding it up thing. The temperature was conducive to a good run, 53 degrees, but it was super windy at 20-25 mph. Words cant express how happy I am with this run and what kinda shape it shows Im in!!

Broke out the old orange shoes today, glad they still had 3 miles left in them. 48 degrees with rain and wind..yum, winter is coming. I wore tights and was glad I did.

1- 7:10.4

2- 7:11.6

3- 7:11.3

 Total: 21:33, or 7:11 pace. Pretty even run, felt like I was going a lot slower than this, but I guess I wasnt, hopefully that means Im in pretty good shape!

Long run this afternoon of 13 miles. It was a little chilly at around 50 degrees with windchills in the mid-40s, fall is definitely upon us. I had a tough time getting going, and it took well over 5 miles til I felt warmed up and my legs got in the swing of things. Finished the 13 miles in 1:33:34 or just faster than 7:12 min/mi pace. Splits are below:

1- 7:17.4

2- 7:37.3 (uphill)

3- 7:06.2

4- 7:15.4

5- 7:05.7 (36:22 or 7:16 pace)

6- 7:01.1

7- 6:52.5

8- 7:11.6

9- 7:13.0

10-7:14.2 (1:11:54 or 7:11 pace)

11- 7:06.0

12- 7:09.4

13- 7:24.0 (uphill)

Overall a good run. Felt fine, legs did take a while to warmup but I found a groove in the middle of the run. Popped a GU around 8.75 miles in or so, definitely added a boost for the last 4. Half Mary 2 weeks from today!