Quite a running group today. We had Callie, Polina and Callie's boyfriend Matt. We ran 2 miles at an easy pace.

Sad day (for me) as today is the day Callie moves to California...!

This is the first 20 mile run in months...maybe since January. I was very concerned that it might be a run-fail but the further I ran the more conficent I became. I pushed the last three miles and pushed to above 90% effort at the end. The weather cooporated and gave me a chance to run without overheating. This ranks 4th of all my (20) 20 mile runs I have done with an avg of 80% effort overall. 

Nice progression on each 5 mile Avg going from 7:52 - 7:47 - 7:33 - 7:19 pace.

I needed this run! 

Psalm 95:2-3

A real mix of running today. I ran with Polina for 2 miles in the middle of the run.

I feel like I should be a little faster on these 1.5 mile runs. Basiclly I ran an avg of 6:23 which is the same as 5K pace. I should be able to run at least a 6:10 at this distance. Legs are not the problem it's still the cardio.

James 1:19-20

RAIN.....! 

6 miles nice and easy at the gym. Got a cortisone shot in my foot yesterday.

I felt like this was a very good run and felt strong throughout. I need to go back and do some comparisons from previous runs. I liked my last three miles! ...And overall heartrate was nice and low.

I ran some slow miles and two fast miles.

ACTUALLY THE TWO FASTEST MILES I HAVE EVER LOGGED! :-)

5:48 & 5:39...I picked out the flatest part of my 7 mile route to run these miles.

I think I'm getting there. Yesterday I ran 7 miles with two of them "fast". Those two miles were the fastest two miles I have ever logged at 5:48 & 5:39. Today's run was good and as I ran I continued to up the pace until I ran a 6:55 on my 20th mile. (Overall pace 7:43)

I think I've snapped out of my funk so now it's time to just run!

2.5 miles slow with Polina.

Just a nice easy run.

2 miles Elliptical @ 9:30 pace, 2 miles TM @ 7:30 pace, 2Miles Elliptical @9:30 Pace, 2 miles TM @ 7:30 pace, 1 mile Elliptical @ 8:30 pace. Total Miles: 9

Burrrrr....!!!!

Just a slow steady state run. I ran an out and back around half of Big Loop, then down Birdsong Road to Lonley Road and out 20N for a mile...then back the same way. I didn't have enough water so I started to get dehydrated at about mile 12. My HR started to rise a little and my effort increasedbut it wasn't too bad. It's good I could feel the effect coming on and then the result. (Note to self: I have to drink plenty of water or I it will be the detriment to my race.)

73.5 miles for the month...I think this is a first...but only by a little. :-)

No running today. Today I produced my first 5K race (Grace Race - Lockhart, Tx). We had about 60-70 runners.

Slow Joe and DerHammer both came and ran, they took 1st and 2nd! I was so proud of them. :-)

I feel like the race went well but I do have a few things I will improve on next year!

I went to the High School Track this evening to do some repeats. It was about 45 degrees, windy (17-25 mph) with some drizzle. I was planning to run the exact RLRF 800 workout for three four weeks out from race day but I forgot my watch and had to use my phone to do the timing. I warmed up for two miles @ 7:50 pace and then went directly into my repeats. The repeats were supposed to be 2:58 with 1:30 between for rest. I decided, because of the wind and the fact that I didn't have a watch, that I would simply turn on my stopwatch on my phone and not turn it off until I was complete. I think this turned out to be really good as I couldn't "cheat" on the rest time this way. All of the 8 repeats came in very close to the 3:00 mark and then I went directly into my 2 mile cool-down @ 7:50 pace. 

I felt really good about this run. I seemed to be really struggling a few weeks ago and now/finally I am completing my target runs with somewhat ease. One more 20 miler tomorrow and then I will take the foot off the gas petal.

Hopefully I'll be ready for a really good race at the CIM!

8 Miles at the gym at a very easy pace of 9:30.

20 miler @ 7:28 PACE / HR 156. 2nd best 20 miler ever.

I've learned that about 155 HR is my breaking point in long runs (over 16) and 165 HR in my medium long runs (10-15). Speed is not the issue, I can run 6's any time I want throughtout the medium or long run but know I will hit the breaking point after a couple of miles if my HR hits those critical numbers. Once I have hit those numbers I can't reverse the effect.

I need to make sure and run my marathon by HR effort and not mental effort or I will overrun my physical ability.

It's hard to read the below but the first 5 avg was 7:46, second 5 was 7:31, third 5 was 7:19 and last 5 was 7:17. A few low 7's thrown in there but no 6's.

~~Mile Time HR HR % 
1 7:45:00 145 76% 
2 8:00:00 144 75% 
3 7:47:00 146 76% 
4 7:48:00 150 79% 
5 7:31:00 151 80% 7:46:12
6 7:32:00 152 80% 147
7 7:31:00 150 79% 
8 7:27:00 152 80% 
9 7:25:00 153 81% 
10 7:41:00 154 82% 7:31:12
11 7:11:00 149 78% 182
12 7:26:00 155 82% 
13 7:19:00 158 84% 
14 7:26:00 160 85% 
15 7:15:00 161 86% 7:19:24
16 7:29:00 155 82% 187
17 7:20:00 159 85% 
18 7:17:00 158 84% 
19 7:04:00 163 87% 
20 7:19:00 166 88% 7:17:48
    192
    
Total 149:33:00 154 81% 
Pace 7:28:39   
 

12.5 on hotel TM.

Slow/Fast Run Today. What happened to the COOL weather while I was gone?

1.5 easy with Polina.

1 mile easy 2 miles @ 6:15 pace 2.5 miles easy with Polina 2 miles @ 6:18 pace 1 mile easy 8.5 miles total Hoping to run a 6:15 pace for my 5K on thanksgiving day...but not sure if that is possible!?

It's funny how when you break up a run like this is seems so much easier. Polina wanted me to run two miles with her so miles 6,7 were with her. The goal was to stick as close to (perfect condition) MGP as possible. The hills always make it hard to stay very consistent.

Just a nice easy run. First two with Polina.

No running today... 5K tomorrow.

Hit my goal plus 3 seconds (6:18 avg pace) ... but I was hoping for some something spectacular today. The temperature was great at 48 degrees but it was rather windy with a steady 14 mph wind. The course does a short .35 mile loop then goes down the main street of Gruene, through a neighborhood, along a long stretch of slightly uphill highway then back through neighborhood to the finish in downtown Gruene. The course was not as flat as I rememered it to be and between mile .75 and 2.75 it was directly into the wind. I started out right on pace, where I wanted to be, at 6:14. I was thinking I could up the pace fro there but with the wind I pretty much burned out on the second mile. Mile three was pretty flat and .75 of it with the wind so I was able to pick up the pace a little here. the last .3 mile I was able to gut it out with my usual fast kick and pass a couple of other runners. I ended up 13th overall (one girl beat me) out of 1600 runners/walkers, 2nd in the 40's masters and 1st in my age bracket.

Now its time to concentrate on. the CIM next week. Hopefully this decent 5k time will translate to a 3:16 marathon time. :-)

8 miles in Gatesville today. Didn't really have a plan but was thinking to just run easy, then modified to 8 at marathon pace and the decided on 8 closer to half marathon pace. All of this thinking was in the first mile. Overall Avg. Pace. Felt like Derunzo!

Went back to try and find an equilivant run but really couldn't. Everything is either 15+ seconds slower or HR of 8-10 bpm faster on the overall avg.

2 Easy with Polina.