http://connect.garmin.com/activity/132404262
483C157
7 Easy miles in 1:03:27
at 9:04/mile at 9:09am. State Street and H Tpke.
Ran with Stephen today.
He began running about three months ago.
He had said his pace was about 8-9 minute mile so I was planning a
progressive run to start at 9:00/mile and decrease by ten seconds ending the 7
miler at 8:00/mile pace for avg 8:30 pace miles. For some reason I could not put those splits
together. But the 9:04/mile pace not too bad.
Of note, Stephen able to handle the 9:00 pace easily. He
could probably put together 8:30s
with no problem. And he seems interested
in running with me on Saturdays on consistent basis. This is good.
Another training partner to help me get out the door – one on Wednesday
and one on Saturday.
I am interested in identifying training partners…I had a
solid eight weeks of training where I put together the correct mileage and ran
the scheduled quality workouts. I am in
week nine now…did not put in the correct mileage or do the scheduled quality
workouts. Only ran 13 of 40 miles thus
far. If I run a 12 miler tomorrow…will
be 25 of 40 scheduled miles run during Week 9.
This is evidence of
sliding backward! Get back on
track. MAP OUT WEEK TEN THROUGH TWELVE.
Follow the Schedule! You want to
improve? Then be CONSISTENT.
Mileage has been
35-37-40-33-35-37-8-33 for the eight weeks (Week 7 two races and thus
two Quality workouts, Week 8 one race and thus one quality workout. Raced Thursday of week 8 and ran 28 miles
during Friday through Sunday).
|
Split
|
Time
|
Distance
|
Avg Pace
|
|
1
|
09:34.8
|
1
|
9:35
|
|
2
|
09:22.6
|
1
|
9:23
|
|
3
|
09:05.9
|
1
|
9:06
|
|
4
|
09:29.0
|
1
|
9:29
|
|
5
|
08:24.4
|
1
|
8:25
|
|
6
|
08:41.6
|
1
|
8:42
|
|
7
|
08:46.4
|
1
|
8:46
|
|
8
|
:02.6
|
0.01
|
7:52
|
|
Summary
|
1:03:27
|
7.00
|
9:04
|
| 