High-Octane

Pretty good tempo run today building up to the race this weekend. I don't believe this will translate to a really fast half marathon but hopefully respectful.

Still not great running weather at 55 degrees, 100% humidity, 55 degree dewpoint. 

Last 20 miler before the half next weekend and the full marathon in 4 weeks. Time and effort wise, it compares with similar 20 milers 4 weeks out from race day. The effort seemed good except for the last 3 miles but the HR effort was good. May be just because I have really been run down not getting enough rest and sleep lately. The weather was okay at the start but got too hot late in the run.

Wow...This was the first Interval Trainging I have done in probably a year and a half...???

I started out with good intention to run really fast but at mile 5 I just couldn't keep it up so I ran that one pretty slow. The last ones are quit a bit slower than I target of 6:00 Pace.

Doing Intervals on the hills is just tough!

Another short but fast run. With the hills it makes it a little tough to keep a fast even pace. Hoping for all 5 below 7:00. Now a couple of days rest before the Half Marathon on Saturday.

Here's the report:

This is kinda my "where am I in my training race". I've raced it now 5 years in a row this being my 2nd fastest time. They did change it from an out and back to a point to point last year. I believe the point to point is a little tougher even though overall its now a little more downhill.

My goal in this race consisted of three things: 1) Don't run the first mile too fast (goal was 7:30), 2) Run mile 10 below 8:00, 3) Run mile 13 below 7:00. The rest was to be run at a comfortably hard pace.

I actually surprised myself in the results and realizid I left some on the course after I was done. With allof the hot weather I've been training through, and the inconsistent training, my confidence was wavering.

Luckily the weather just happened to turn cool on the exact day of the race! About 50 degrees to start and 60 degrees at the finish. I now feel more confident going into the full marathon in two weeks. This time equates to about a 3:17 marathon but I'm not going to be that bold but probably shoot for about 3:25.

Here's the splits:

PACE HR

1) 7:23 145

2) 7:15. 157

3) 7:13 161

4) 7:17 161

5) 7:17 159

6) 7:21 160

7) 7:05 160

8) 7:14 160

9) 7:14 161

10)7:40 164

11)6:54 166

12)7:12 169

13)6:26 172

13.3)0:28

Time: 1:34:06 HR 161

My normal HR Avg. Has always been 165-166. I think I could have pushed it to the mid 160's through the middle of the race and gained a minute or so.

Fun race! I felt great afterwards. :-)

On my 2 week taper for the R&R Marathon. This plan still has me running some fast miles but the distances are short. 3 miles @ below 7:00 pace was the goal with 2 miles warm up and 10 minute cool-down. The cool-down was a little long as I decided to just run my loop and do the workout.

I was really pleased with a 2 mile warm up at 8:02 and 131 HR. It felt really easy. The first mile and a half of the three miles was pretty easy but the last mile and a half was a little difficult. I think my legs are still a little tired from the race. My left calf said hello.

The weather got a little warm again at 66 degrees and 87% humidity.

Another short but fast Repeat day. I sure haven't done much of this in a long time. The more I did, the faster it felt like my legs would go. One more 10 mile run on Saturday, then it's easy sailing until the marathon next weekend. 55 Degrees, 76% Hunidity, 48 Degree Dew Point.

HAPPY THANKSGIVING TO ALL ... !!!

Last hard, medium long run before the R&R Marathon next Sunday. I think all parts are good except for my left calf that has had a slight twinge on the last couple of runs. Today was supposed to be 10 at my goal marathon pace but I uped the pace a little...not sure exactly why, but it felt good.

Mile/Pace/HR

1. 7:36 131

2. 7:31 147

3. 7:19 149

4. 7:19 147

5. 7:22 151

6. 7:26 150

7. 7:35 152

8. 7:19 155

9. 7:10 154

10.7:04 160

Total 1:13:54

Avg Pace 7:23

Avg HR 149

Temp-55, Humidity-71, Dew Point-46

I need to loik back and compare this HR effort with some other similar runs but I think it's pretty good. Next week will tell the tale!

Only 6.75 miles but 2 of them were fast 400m repeats. Ouch...not used to running fast...but I like it!