Everything You Didn't Want to Know About My Runs

Easy 5 miles with 6 x 10 sec hill sprints.

Easy five miler.  I got out a little late, but at least I wasn't running past Albion Middle School while everyone was dropping their kids off this morning like I was a week ago.  However, I was running down Newcastle as they were on their way up.  Ingested lots of exhaust.

Somewhere near the end of my 5th mile, I noticed that I was feeling great.  Nothing hurt.  I felt like I could just keep going at that pace forever and feel fine.  The temperature was just about perfect as the sun had not quite risen over the mountains yet.  I almost turned around and did it again, but I have my benchmark tomorrow and this job where I have to show up occasionally. Maybe it was a carbon monoxide high.

3 Mile Benchmark.

I added about half a mile of warm-up with some dynamic stretching.  I wasn't sure how I'd do, since I missed a little last week from being sick.  I felt like I was running faster--I knew I was running hard, but wasn't sure how fast.  It's too dark to read my watch and see my pace--especially when trying to run fast.  I just figured I'd run as hard as I could and just see what that is when I was done.  I made significant improvement on every split.

Date	Mile 1	Mile 2	Mile 3	Total
9/5/12	8:50	9:04	7:50	25:44
8/15/12	9:32	9:36	8:24	27:32
8/1/12	9:16	9:42	7:58	26:56
7/18/12	9:20	8:56 *	8:46 *	27:02 *

 * Different course with less uphill

Usual eight mile route at recovery pace, which is between 10 and 11 min/mile, but more about 150 pbm.

Ran 6.  Have been reading about running form and decided to work of stride turnover rate.  Was counting strides per 30 seconds just to get a feel of where I was at.  It was probably about 120.  Ideal is supposed to be 180.  So, I tried getting up there.  What I read suggested increasing stride rate without increasing pace.  I felt like I was just shuffling along like an old man with no range of motion on amphetamines.