All about that pace.

7:00am

I felt really good after the first mile this morning so I decided to push it a little and see what I could do after two days of fast running(fast for me anyway). The previous two days were on relatively flat courses. Today was the hilly 10 miler. When I look at mile 10 for the last couple days it kind of makes me want to run a 5k and destroy my new year's day PR. That probably wouldn't be very smart at this point in my training though :)

Pace 7:15

Distance Split pace
1.00 7:26
2.00 7:06
3.00 7:34
4.00 7:28
5.00 7:43
6.00 7:21
7.00 7:18
8.00 7:24
9.00 6:49
10.00 6:25
10.01 6:18
 

4:30am

Recovery run today. Same 10 miler as yesterday. I just ran at a comfortable pace without paying any attention to my watch until the last 2 miles. I finished up with two very easy marathon pace miles :)

Pace 7:44

Distance Split pace
1.00 7:32
2.00 7:09
3.00 7:51
4.00 7:40
5.00 8:01
6.00 8:04
7.00 7:58
8.00 8:11
9.00 7:25
10.00 7:28
10.03 7:34

4:30am

I think I'm recovered from the weekend. I ran at about the same effort as yesterday aside from the last mile where I gave it a good kick. Overall, about 20 seconds per mile faster on the same 10 miler

Pace 7:24

Distance Split pace
1.00 7:31
2.00 7:05
3.00 7:39
4.00 7:43
5.00 7:40
6.00 7:39
7.00 7:34
8.00 7:43
9.00 7:07
10.00 6:24
10.02 6:32

4:30

Pretty much the same run as yesterday except on the last mile I tried to focus on my breathing and keep a better rhythm instead of just all out sprinting. I'm feeling really good about my speed this week. I'm looking forward to the long run this weekend. I think I'm going to take tomorrow off and do it on Friday instead of Saturday.

Pace 7:22

Distance Split pace
1.00 7:34
2.00 7:10
3.00 7:32
4.00 7:33
5.00 7:49
6.00 7:41
7.00 7:30
8.00 7:36
9.00 6:53
10.00 6:22
10.03 6:20

4:30am

I set out to run 5 medium-fast miles to the lake, then 3 fast 3 mile laps around the lake, and finish with 5 marathon pace miles. I think did pretty well considering the first 14 miles were more by feel than anything. I felt really good for the whole run except being a little thirsty in the last 5. The route was pretty flat compared to my usual 10 miler. I mapped out today's course here: 19 mile.

Pace 7:13

Distance    Split pace
1.00    7:22
2.00    7:13
3.00    7:16
4.00    7:14
5.00    7:17
6.00    7:05
7.00    7:00
8.00    7:07
9.00    7:04
10.00    7:07
11.00    7:01
12.00    7:10
13.00    7:08
14.00    7:06
15.00    7:25
16.00    7:26
17.00    7:27
18.00    7:23
19.00    7:15
19.10    6:20

6:00am

Today's run was suprisingly easy. I just ran at a comfortable pace until the last mile and even then I didn't feel like I was pushing it too hard.

Pace 7:23

10 miler

Distance    Split pace
1.00    7:30
2.00    7:00
3.00    7:34
4.00    7:44
5.00    7:50
6.00    7:40
7.00    7:34
8.00    7:35
9.00    6:59
10.00    6:27
10.02    6:15