PREFONTAINE

904F058 LL

Did the same thing as yesterday running 4.79 miles with a 5:1 run/walk ratio. 9:24/mile AP in 45 minutes.  Don't need to do this anymore.  Just couple runs like this because did not run the 50 mile Ultra in April of this year and am considering that for April 2015.  Will be going with that ratio if I do that.

Past 24 weeks: Avg weekly miles: we 1-6 at 15, wk 7-12 at 6, wk 13-18 at 4.5 and wk 19-24 at 13...So picked it up a bit these past six weeks.  Getting out of the rut.

Next Thursday have a 1 mile race in Manchester on the track.  I'll be going for 6:45/mile.  But minimal miles this year and way off what I usually run - am at 277 for the year and should be at around 600-700 miles.  Also no speedwork done.  My best mile is 6:51/mile.  So 6:45 being obtained is not feasible perhaps???  Who knows? - but I have nothing to lose here.  Worse that can happen is I crash and burn. 

Slowed down with the running and racing.  This will have to change though as I will be starting a 16 week training program July 14th in preparation for the New York Marathon.  Plan to run 8:23/mile pace there and finish in 3:39. 

1.92 miles at 9:09 AP.  Within this ran 0.06 at 5:41 AP, 0.07 at 6:58 AP, 0.08 at 6:54 AP and 0.09 at 7:03 AP.  So running fast at around 7:00 AP.  No idea how will do when go for the mile on Thursday at 6:45 AP.  We'll see.

Had a mile race planned for today at 6:00pm.  Drove forty minutes to Manchester High School and at 5:30 pm was told a memorial service (high school student died) was going to take place during the start time of the Track and Field series (6:00 pm).  The track and field series was starting an hour late and the mile event was going to start 7:45pm. 

Not hanging around for a couple hours to run a mile race. 

The series goes on for the next three weeks.  Not that important to me though.  I could do a mile time trial on my own any time.

Next week starts my 16 week training program for the NY Marathon.  I have a couple races planned throughout the program, a 20K nine weeks out and a Half Marathon 7 weeks out.  I might do a 5K race in there somewhere and that mile time trial.

906F060 LL

Ran 2 miles at 9:45am at 8:21/mile in 16:42.