All about that pace.

4:30am Zechariah 3 - Malachi 4

Distance Split pace
1.00 7:30
2.00 7:40
3.00 7:31
4.00 7:26
5.00 7:08
6.00 7:42
7.00 7:14
8.00 7:10
9.00 7:13
10.00 6:50
10.11 6:38

6:00pm Froyo Run

I ran a mile from work to Black Bear, then around the park with Karina and John, and back to work to get my bike after some froyo. They were out of Bacon Maple Donut :(

Distance Split pace
1.00 7:15

Distance Split pace
1.00 9:22
2.00 9:25
2.83 9:15

Distance Split pace
1.00 7:10

4:30am Matthew  1-16

I got my race packet from BAA yesterday!!

Distance Split pace
1.00 7:32
2.00 7:30
3.00 7:15
4.00 7:24
5.00 7:07
6.00 7:23
7.00 7:08
8.00 6:53
9.00 7:00
10.00 6:39
10.13 6:54

5:00am Matthew 17 - Mark 2

No garmin today, I left it turned on and plugged into the netbook. Apparently the USB ports stop working when it goes to sleep. I ran my regular route at the usual effort and finished in about 73 minutes.

9:30am Mark 3 - Luke 17

Last hard workout before Boston. The plan was to do 5 around Oakbrook at GMP then 13 around Gravelly Lake at 7:45ish (Old guys BQ pace), then 5 more at sub-7 pace. After the first mile, GMP felt pretty easy. After 5 miles I backed off a little, but 7:30s seemed so easy I didn't slow down as much as I planned to. 6-18 felt great and I was looking forward to finishing with some fast miles. I stopped at Black Bear to get a drink of water before my final 5 mile loop around Oakbrook. The first mile went by quick enough at 6:58, then the rest just seemed so looong. I couldn't get under 7 without pushing really hard so I backed off a little bit and finished with some pretty solid GMP miles without overdoing it. Not the epic last long run I was hoping for, but not bad either for no fuel and only one water stop.

Distance Split pace
1.00 7:27
2.00 7:12
3.00 7:13
4.00 7:11
5.00 7:08
6.00 7:33
7.00 7:30
8.00 7:30
9.00 7:25
10.00 7:35
11.00 7:28
12.00 7:32
13.00 7:22
14.00 7:28
15.00 7:36
16.00 7:34
17.00 7:21
18.00 7:28
19.00 6:58
20.00 7:12
21.00 7:11
22.00 7:12
23.00 7:15
23.76 7:08

11:15am Luke 18 - John 1

Home alone watching the storm outside and feeling restless. The wind died down for a little while and the rain started to look inviting; so I decided to go for a quick 10k and claim those sub 7 miles I passed on yesterday. The first was a bit of a warm up, then progressively faster until I finished the 5th mile at 6:26. After that I backed off until it felt better (like I could hold it for another 5) and cruised home the last 1.2 miles. No aches, no pains, I feel like a million bucks today! My legs are definitely ready for both of these races. Last year my legs would have been trashed after a workout like I had yesterday. If I struggle to meet my goals it's going to be for air, as cardio capacity still seems to be my limiting factor.

Distance Split pace
1.00 7:16
2.00 6:55
3.00 6:44
4.00 6:33
5.00 6:26
6.00 6:42
6.24 6:33