Tempo Thursday

2.00 Miles Easy - 16:54 - 8:25 Pace
1.00 Mile Tempo - 6:50 - 6:50 Pace
345 feet Walk - 1:01
1.00 Miles Tempo - 6:49 - 6:49 Pace
345 feet Walk - 1:01
1:00 Miles Tempo - 6:47 - 6:47 Pace
342 feet Walk - 1:00
1:00 Mile Tempo - 6:46 - 6:46 Pace
0.17 Miles Walk - 3:02
0.54 Miles Easy - 5:01 - 9:19 Pace
1:00 Mile Tempo - 6:51 - 6:51 Pace
329 feet Walk - 1:04
1:00 Mile Tempo - 6:52 - 6:52 Pace
0.16 Miles Walk - 3:21
1:00 Mile Tempo - 6:42 - 6:42 Pace
481 feet Walk - 1:38
1:04 Miles Easy - 9:17 - 8:55 Pace
0.27 Miles Walk - 5:35
0.66 Miles Easy - 5:49 - 8:49 Pace

Another tough Tempo run today. Felt good though, I made it through all of the Tempo portions, I had to take a little longer breaks in between a few of them, but all in all it went well. My foot was still killing me though, but everything else felt great. I think one of the best things about this workout is that my last Tempo run was the fastest one, and my average pace was well below what it needed to be.

6 Miles in North Carolina

6 Miles - 51:43

Ron picked this route, it was an easy day for me, and a Tempo run for him. The route he picked was super hilly, and it was 95 degrees. The run went well, my foot was killing me though. The arch on my right foot....hopefully not a major hurt.

Reaching a little Farther

19 Miles - 2:39:10

Holy smokes that's a long way to run. I ran out on the White Pine Trail today so I wouldn't have to worry about crossing busy streets. It's a nice path. First half felt pretty good, I was a little quicker than my goal pace, but not too much. Second half I started to feel it, my pace was slowing and my legs were killing me. At mile 18 I had to climb a hill, after which my legs would not move so I walked for about a mile, then ran one more mile before walking again. Pretty happy with the run, I wanted 20, but still the farthest I have run by 2.5 miles.

12 Easy Ones

12 Miles - 1:39:51

12 Easy miles today, felt good after nailing my Tempo run on Tuesday, next is the big one on Saturday.

That's how to Kill a Tempo Run

2.01 Miles Easy - 16:40
1.73 Miles Tempo - 12:01 - 6:58 Pace
0.14 Mile Walk - 2:01
1.75 Miles Tempo - 12:01 - 6:52 Pace
0.13 Mile Walk - 2:01
1.75 Miles Tempo - 12:01 - 6:52 Pace
0.13 Mile Walk - 2:01
1.78 Miles Tempo - 12:01 - 6:44 Pace
0.12 Mile Walk - 2:01
2.00 Miles Easy - 17:09

Killed it today, this was the same run that I struggled badly with in Louisville. It was about 20 degrees hotter there, but still. I started out at a much better pace and gradually increased, it was great. For a bit I thought maybe the training pace had passed me by, and I wasn't improving as fast as I should have, but this gives me confidence. My back felt ok, it felt much better at the end of the run than the beginning, but once I started walking it was sore again.....

4 Miles in Maine

4 Miles - 33:28

Had to run today, it's been a few days, since I hurt my back in Louisville. Still not sure how I hurt it, but it has sucked. My back is still really sore, but it felt better the further I ran. 4 Miles, I wanted 8, but I figured why push it, if I feel good tomorrow, I have a really big run, the one I ran the day I got hurt.

Back on track I hope.

Tempo...........Ouch

2.00 Miles Easy - 16:27
1.74 Miles Tempo - 12:01
0.23 Miles Jog - 2:01
1.62 Miles Tempo - 12:00
0.57 Miles Walk - 9:39
1.37 Miles Tempo - 10:01
0.50 Miles Walk - 8:42
1.10 Miles Tempo - 8:01
0.51 Miles Walk - 8:55
0.46 Miles Easy - 3:31

Ouch, this run did not go the way I hoped. I screwed myself again, running the first Tempo way too fast, at about a 6:15 pace for the first half. So at the point, I already have acid build-up in my legs that my body cannot get rid of fast enough. My legs are in trouble. The second tempo was tough, my legs were gone. Got through 12 minutes, but barely. I had to walk a half mile after this one. The next tempo, my legs were unbearably tired, and heavy, and I only made it 10 Minutes, and walked again. The last one was 8 minutes, my legs were useless.

Lesson learned, I need to run the first one a little slow and increase to Tempo speed by number two, but not got too much faster till maybe the last Tempo. This will keep the acid from building up in my legs to soon, and improve the speed at which I can run while still flushing the acid out.

Feels good bustin out 8 Miles

8 Miles - 1:02:49

Felt great today, 8 easy miles over a hilly course. No pains, little sore in the quads from the large hill in the race Saturday, but that is too be expected. Just gotta figure out how to fit 42 more miles in this week with traveling to Louisville tomorrow.

Traverse City Cherry Festival 15K

9.3 Miles - 1:04:23

Completely forgot how large the hill was on this course. I was on a pretty good pace of about 6:52 for the race, then we hit the hill, I remembered the large part, but there were 4 small hills that surrounded it, and a huge decline on the backside. Forgot about all of those. Ended up with a 6:56 pace, so not too bad, still happy with the run. This is the first race I have had a really great kick at the end, and some people to race. I caught two guys in the last quarter mile, passed one, and the other guy and I sprinted to a tie at the finish. Pretty exciting.

Even with the hill, this is a great course, you run along the bay for a large part of the run, which is great. Plus the finish has you running though downtown where everyone is sitting waiting for the parade.

Still have a long way to go before I am ready to qualify for Boston, but I am still improving by leaps and bounds.

North Carolina

4 Miles - 32:10

Few miles today in NC, think I would have run more, but it started getting dark on me again, and after the Nebraska late night run, I didn't want to do that again. I'm off till the 15K this weekend.

Intervals

1.45 Miles Easy - 12:10
1200m Interval - 4:46
600m Easy - 3:33
1200m Interval - 4:51
600m Easy - 3:48
1200m Interval - 4:38
600m Easy - 4:15
800m Interval - 3:11
600m Easy - 3:49
0.12 Miles Walk - 2:17
0.13 Miles Easy - 1:17
0.32 Miles Walk - 5:50
1.67 Miles Easy - 14:23

Today was a struggle, I was inconsistent, and incomplete with my Intervals, I had to walk twice on my last easy run. I did post a very fast 4:38 for my 3rd Interval, but the most definitely lead to my only running 800m on the last one, which wasn't bad considering up till the last 50m of the jog I wasn't going to run the last one. Then I had to walk most of the way to Breton street. Once I got there I felt better, and was able to make up the miles I walked. Not sure if it was the heat, all the miles lasts week, lack of nutrition, but not good.

Big Week

6 Miles - 49:07

46 Miles this week, by far the most I have run, and close to the maximum I have planned on running for training. I felt really good today, for running that many miles. I faded a bit at the end, again, the last mile and a half were uphill, so it's no surprise. But feeling good, debating whether I want to take the week off after the 15K, or wait a week, when I have to travel.

Tempo Run

2.00 Miles Easy - 17:17
1.86 Miles Tempo - 12:01
0.22 Miles Easy - 2:01
1.80 Miles Tempo - 12:01
0.20 Miles Easy - 2:01
0.13 Miles Walk - 2:31
6:01 Miles Easy - 51:47

Tough Tempo run today, I made it even harder on myself by running too fast. The plan is the run 7:00 Tempo miles, I ran 6:30 & 6:44.......so almost more of an interval than a tempo. However, even with the fast running, I was able to finish the entire workout, and the only thing that was sore was my joints, no muscle or tendon pains which I was happy about. I think this new strategy I have to running longer on easy days so that I run less days during the week is working. The days off are allowing me to recover. So once I run 6 miles tomorrow, I will be at my 45 miles for the week, largest total of my life, and I feel pretty good.

Semi Long Run

12.5 Miles - 1:43:33

Not a bad little run today, the rest yesterday did me some good, the road seemed to be moving fairly easily under my feet. Little muggy out, but not too hot. Taking tomorrow off, then a tough Tempo run on Saturday.

Intervals

1.43 Easy Miles - 12:18
1200m Interval - 4:42
600m Jog - 3:29
1200M Interval - 4:47
600m Jog - 3:34
1200m Interval - 4:42
600m Jog -3:51
1200m Interval - 4:48
600m Jog - 4:43
1.48 Easy Miles - 11:57

I added a run to and from the track today with my intervals so I could take tomorrow off. Today I think was the toughest interval run I have done yet. Partially because I am tired from training, and also because I ran these faster than any others. My pace is supposed to be 4:40 for 1200m. I ran the first one way too fast, then slowed a bit to a better pace, then way too fast again, then the last one I barely made it through. All of my intervals were better than my goal pace though, so I am getting better.