May the Mass x Acceleration be with you

Felt good, pretty easy, at least the first half. The pace did get tiring by the last couple miles.

Splits: 8:08 - 15:51 (7:43) - 23:42 (7:51) - 31:25 (7:43) - 39:10 (7:45) - 46:52 (7:42) - 54:34 (7:42) - 1:02:14 (7:41) - 1:17:12 (14:58) - 1:24:39 (7:27) - 1:32:07 (7:28)

Easy run the day before a race - 38:50

2 miles of warmup, 4 mile race, 2 mile cool down

Felt good, couldn't believe I was running 6 minute mile pace through 3 miles. I didn't think I would be able to run that fast and it didn't feel like I was running that fast. Unfortunately, my stomach rebelled during the last mile and I was forced to slow down on the last uphill.

Splits: 2:57.75 - 6:01.75 (3:04.25) - 12:01.25 (5:59.25) - 18:00.5 (5:59.25) - 21:10.5 (3:10.25) - 24:21.75 (3:11.25)

The first half felt great, I was running quickly and it was pretty easy. The second half was a bit more tiring and my legs struggled on the uphills and over the last 2 miles especially.
Actually ran 1:32:53, but the first and last miles are about 40 seconds long, each

Splits: 8:32 - 12:32 (4:00) - 16:13 (3:41) - 20:13 (4:00) - 27:54 (7:41) - 31:34 (3:40) - 35:27 (3:52) - 38:45 (3:18) - 42:34 (3:49) - 46:29 (3:56) - 50:17 (3:48) - 57:28 (7:10) - 1:01:20 (3:53) - 1:05:05 (3:45) - 1:08:51 (3:46) - 1:12:48 (3:56) - 1:16:39 (3:52) - 1:20:28 (3:48) - 1:24:23 (3:55) - 1:32:53 (8:31)

41:25

Easy run on the trails. I was pretty tired and sore after a race followed by a 12 miler.

2 mile warmup on the treadmill at 8:00/mile

5x400@5k pace (6/mile) on the treadmill as part of a circuit routine

3 mile cool down on the trails in the early sun, before it got hot outside!

Military Road route - 10 miles in 1:14:34 (7:27/mile)

This became a pretty tough run, especially the last couple miles. I was tired from yesterday's workout. But mostly it was hot. I ran a little earlier than usual, but it was still mid-70s at the start and mid-80s by the end. Quite a shock to the system when I am used to running in upper 50's to low 60's weather.

Splits:
1 - 7:44
2 - 15:14 (7:30)
3 - 22:51 (7:37)
4 - 30:02 (7:11)
5 - 37:29 (7:27)
6.5 - 48:42 (11:13)
7 - 52:19 (3:38)
8 - 59:32 (7:13)
9 - 1:07:11 (7:39)
10 - 1:14:34 (7:23)

Military Road route - 6 miles in 44:53

It was hot again, around 82 when I ran, but it got up to 90 later in the day. It felt a lot better than yesterday, however, even though I didn't bring any water. The pace felt comfortable the whole way, no difficulty or tiredness from yesterday.
Splits:
  3:49
  7:42 (3:53) -1 mile
11:24 (3:42)
15:05 (3:41) - 2 mile
18:54 (3:49)
22:38 (3:44) - 3 mile
26:21 (3:43)
29:53 (3:32) - 4 mile
33:43 (3:50)
37:29 (3:46) - 5 mile
41:20 (3:50)
44:53 (3:33) - 6 mile

Foothills Trail run - 18.79 miles in 2:22:34 (7:35/mile)

I ran with Carl the first 11.77, then ran out another 3.5 and back. I had planned on running 11 or just over with Carl, but we went a little long and ran a little fast, so I ended up increasing my long run from 16 to 18.75 instead of only to 18, nearly a 3 mile increase! The first 11.75 with Carl was more tiring than expected, yet the other 7 was not too difficult. I really tried to push the last 3 1/2 to marathon pace, and then even harder when I thought I had a mile left. The last mile was definitely tough. The distances are based on Carl's Garmin

Splits:
1:31:59 - 11.77 miles
26:31 - 3.51 miles
24:04 - 3.51 miles

SEJ-6.5 mile loop - 6.46 miles in 51:02

Felt a little tired from Saturday, but overall pretty good. The Abdomen was not sore during the run or afterwards. Pace was exactly what I wanted.

Did 7xLM before the run
Splits:
15:58
47:13
51:02 (3:49.5)

Military Road route - 11 miles in 1:19:22 (7:13/mile)

Ugh. This was a much harder run than anticipated. I am obviously still a bit tired from Saturday's long run effort. I felt tired from the beginning and only got worse as the run went on. It was mostly the uphills that got me. As soon as I started running up a hill I would go into oxygen debt, especially over the last 4 miles of the run. Downhills were still easy and quick, though.

2 mile warm up - 15:23 (7:42,7:41)
9 miles @ "3/4" effort - 1:03:59 (7:06.5/mile)
Splits:
18:48 (3:25.75)
22:20 (3:31.25)
25:58 (3:38)
29:30 (3:32.5)
32:53 (3:22.75)
36:24 (3:31.25)
39:55 (3:30.5)
43:27 (3:32)
46:49 (3:22)
50:22 (3:32.5)
54:00 (3:38.5)
57:34 (3:33.75)
1:01:12 (3:38.25)
1:04:30 (3:18.75)
1:08:13 (3:42.25)
1:12:00 (3:47)
1:15:50 (3:50.25)
1:19:22 (3:32)

WTC-CH Course - 6.1 miles in 51:27

Easy jog. Feeling pretty good today, much better than yesterday. Hopefully will feel great by tomorrow

Military Road route - 10 miles w/ Farlek in 1:14:33

1st 5 miles were a warmup, then I ran a ladder fartlek of 5 min, 4 min, 3 min, 2 min, 1 min with equal time for recoveries, then a 1/2 mile cool down

I had to reroute my return trip as there was a downed electrical wire across the road. I didn't mind edging around it on the warmup (with permission) but didn't want to deal with it during a fartlek interval.

Splits:

2 - 15:42

3 - 23:30 - 7:48

4 - 30:55 - 7:25

5 - 38:38 - 7:43

-------------------------

5.5 - 41:50 - 3:12

6.0 - 45:16 - 3:26

6.5 - 49:13 - 3:57

7.5 - 56:07 - 6:54

8.5 - 63:18 - 7:11

9.5 - 70:23 - 7:05

10 - 1:14:33 (approx)

SEJ-6.46 Loop in 51:48

Feeling pretty good today. Stomach issues all cleared up from yesterday post-run.

Splits:

16:12

47:38 - 31:26

51:48 - 4:10

Vickory route for 12 miles + Allison Loop = 19 miles in 2:25:55 (7:41/mile)

I ran the first 6 miles extra slow and easy, then sped up to a normal pace the next 6. Then on the last 7, I just picke up a little bit the first mile, with the major uphill, but then gradually picked up after that to under marathon pace by the last 2 miles. Those last two definitely felt harder than I would want to run for an entire marathon. However, if at mile 24 I feel like I did at mile 17 today I will be able to run under pace the last 2-3, even 4 miles or more.

Splits:

01 - 0:08:21

02 - 0:16:15 - 7:54

04 - 0:32:31 - 16:16

06 - 0:48:31 - 16:00 - 8:05/mile

-------------------------------------------------

07 - 0:56:12 - 7:41

08 - 1:04:10 - 7:58

09 - 1:11:52 - 7:42

10 - 1:19:42 - 7:50

11 - 1:27:21 - 7:39

12 - 1:35:04 - 7:43 - 7:45.5/mile (cum=7:55)

-------------------------------------------------

13 - 1:42:51 - 7:46

-------------------------------------------------

14 - 1:50:15 - 7:24

15 - 1:57:48 - 7:33

16 - 2:05:11 - 7:23

17 - 2:12:20 - 7:09

18 - 2:19:09 - 6:49

19 - 2:25:55 - 6:46 - 7:11/mile (Cum-7:41)

SEJ-6.5 mile loop - 6.46 miles in 51:11

My upper quads are a little sore and tired from Saturday's long run.
Splits:
16:05
31:06
4:01

Military Road route for 11 miles in 1:17:19

1 mile warm up, followed by 10 miles at "3/4" effort. The run felt good for the most part. My legs were still a little sore and tired from the last few days, but by breathing was never labored. I noticed even in the first half of the run that my leg lift was weak on the uphills. But energy-wise I was strong and able to make up for the weakness.

Splits:
1.0 - 7:49
1.5 - 11:30 - 3:31.25
2.0 - 14:59 - 3:38.25
2.5 - 18:27 - 3:28
3.0 - 21:54 - 3:27.5
3.5 - 25:33 - 3:38.5
4.0 - 29:04 - 3:31.75
4.5 - 32:25 - 3:20.75
5.0 - 35:53 - 3:27.75
5.5 - 39:18 - 3:25
6.0 - 42:44 - 3:26.25
6.5 - 46:02 - 3:17.75
7.0 - 49:31 - 3:29.25
7.5 - 53:01 - 3:30.5
8.0 - 56:32 - 3:30
8.5 - 60:04 - 3:33
9.0 - 63:19 - 3:15.25
9.5 - 66:49 - 3:29.5
10.0 - 70:16 - 3:27.5
10.5 - 73:51 - 3:34.25
11 - 77:19 - 3:28

WTC-CH route - 6 miles in 51:45

Very easy day.

--AM Run - 6:30 AM-----------------------------------------------------------------------

Vickory Route - 4 miles in 32:55

Not used to running this early. It was a slow pace. First time in my new light weight trainers, just breaking them in a little.

--PM Run - 1:30 PM-----------------------------------------------------------------------

Military Road route - 10 miles including 16 minutes of Fartlek in 1:13:06

I felt surprisingly good, give it was 2 hours later than I normally run and I was running for the second time today. This was my first double in years, probably at least back to 1995. I ran the first 2 1/2 or so as warmup, then did a fartlek of 3 sets of 3 min hard, 2 min easy, 2 min hard, 3 min easy. I ran the 3 min runs somwhere in the 8k-10k range of effort, with a slow acceleration into them. The 2 min runs were run as hard surges at 5k pace or better. The paces were based on feel. I didn't measure the distance covered on any of them.

Splits:
0.5 - 0:03:58
1.0 - 0:07:50 - 3:52
1.5 - 0:11:36 - 3:46
2.0 - 0:15:18 - 3:42
2.5 - 0:19:13 - 3:56
------------------------------- Start Fartlek
3.0 - 0:22:41 - 3:28
3.5 - 0:26:04 - 3:22
4.0 - 0:29:35 - 3:31
4.5 - 0:32:48 - 3:13
5.0 - 0:36:16 - 3:28
5.5 - 0:39:58 - 3:41
6.0 - 0:43:08 - 3:10
6.5 - 0:46:35 - 3:37
7.0 - 0:50:20 - 3:44
------------------------------ End Fartlek
7.5 - 0:54:03 - 3:43
8.0 - 0:57:32 - 3:29 (downhill)
8.5 - 1:01:23 - 3:52
9.0 - 1:05:18 - 3:55
9.5 - 1:09:14 - 3:56
10. - 1:13:06 - 3:52

BPA route - 6 miles in 46:57

Probably a slightly short course. Nice day. Upper 60s, and sunny.

Vickory route - 12 miles in 1:31:55 (7:40/mile)

The run felt pretty easy, though my upper quads were sore during the middle miles. The last 2 miles were pretty easy, though. Beautiful morning, temp in the 60's to around 70 by the end. It got up to upper 80's later in the day.

Splits:
1.0 - 0:08:21
1.5 - 0:12:16 - 3:55
2.5 - 0:20:12 - 7:56
3.0 - 0:24:10 - 3:58
4.0 - 0:32:00 - 7:50
5.0 - 0:39:38 - 7:38
6.0 - 0:47:12 - 7:34
7.0 - 0:54:48 - 7:36
8.0 - 1:02:30 - 7:42
8.5 - 1:06:12 - 3:42
9.5 - 1:13:42 - 7:30
10 - 1:17:26 - 3:44
11 - 1:24:41 - 7:15.5
12 - 1:31:55 - 7:14

Track workout on the WHS track. Total of 12.25 miles in about 1:32, including warmup, cooldown, intervals, recovery, etc.

Warm up run. It was already pretty hot out - upper 70's to low 80's in the sun. - 3 miles in 23:04

Warmup on the track, including:
Skipping exercises
2x2 min @ 1/2 marathon pace (just shy of 500 meters, with a 350 meter jog between)
4x150 meter strides @5k pace to -1, with 250 walk/jogs between

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Here's the actual workout:

6x800@5k pace with 400m recovery jogs

3:04.67
3:05.82 - 6:10.49
2:58.54
2:58.92 - 5:57.46
2:55.84
2:53.25 - 5:49.09

The first two were actually the most difficult in some ways. I expected it to feel easier to run 90 second laps. However, on the 3rd one it was easy to pick up the pace just by getting out to a faster start.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Cool down - 3 miles in 22:47

CH-WTC route - 6 miles in 50:52

Bad allergies today. I do find these slow recovery days boring. I'd rather run 12 miles hard than 6 miles easy. Oh well, I do need them. I think I set a record slow today.

Military Road route - 11 miles in 1:17:17

8xLM, 8xCM, etc.
1 mile warm up in 7:49, 10 miles in 69:28
I was pretty tired throughout.

Splits of the 10-miler:
0.5 - 0:03:24.25
1.0 - 0:07:01.75 - 3:37.5
1.5 - 0:10:29.50 - 3:27.75
2.0 - 0:13:56.00 - 3:26.5
2.5 - 0:17:37.50 - 3:41.5
3.0 - 0:21:15.25 - 3:37.5
3.5 - 0:24:39.25 - 3:24
4.0 - 0:28:09.50 - 3:30.25
4.5 - 0:31:40.00 - 3:30.5
5.0 - 0:35:10.00 - 3:30.0
5.5 - 0:38:28.25 - 3:18.25
6.0 - 0:41:56.00 - 3:27.5
6.5 - 0:45:24.75 - 3:28.75
7.0 - 0:48:52.25 - 3:27.5
7.5 - 0:52:22.00 - 3:29.75
8.0 - 0:55:34.50 - 3:12.5
8.5 - 0:59:07.75 - 3:33.25
9.0 - 1:02:36 - 3:29.25
9.5 - 1:06:11 - 3:34.0
10.0 - 1:09:28 - 3:17.0

6xLM, 6xCM
6 miles easy on trails

Foothills trail - 18 miles in 2:09:29

I ran with Preston and Mike. It was a fast pace for me, especially the 1st half. I got my second wind during the 10th mile, and felt pretty good the rest of the way. On the last mile, I picked it up 2 minutes in and then really started to drive it home 3 minutes in. I finished that mile in 6:23.

1.00    7:40
2.00    15:04 - 7:24
3.00    22:31 - 7:27
4.00    29:53 - 7:22
5.00    37:25 - 7:32
6.00    44:48 - 7:23
7.00    51:58 - 7:10
8.00    59:25 - 7:27
9.00    1:06:49 - 7:24
10.00   1:13:55 - 7:06
11.00    1:21:02 - 7:07
12.00    1:28:06 - 7:04
13.00    1:35:02 - 6:56
14.00    1:41:57 - 6:55
15.00    1:48:45 - 6:48
16.00    1:55:46 - 7:01
17.00    2:03:06 - 7:20
18.03    2:09:29 - 6:23

Burnt Bridge River Trail - 6 miles in 49:41

Forgot my shorts, so had to run in my denim shorts. What fun!