Long Run Report

Ran with Randy again today, we did 6.5 miles at 13 minute per mile pace. I felt quite good throughout, had a couple of Charley horses in my lower butt but slightly slower pace for a minute or two eased them. They seemed to occur on the gradual uphills.

Two interesting facts that emerge from looking at the run, are 1) We ran each lap slightly faster then the one before, a very positive progress sign and 2) I had a lot left in the tank.

Although what emptied my tank after that run was the 3 x 1/2 miles I did after a 5 minute recovery. The first one is displayed above, the next two were remarkable for their slowness. 6:34 and 7:03

Half Marathon Goal Time?

So yesterday I was able to sustain a pretty decent pace time of 13:39 per mile for 11.2 miles, which equates to a 2:58 half marathon (13.1 miles). So squinting at the screen, I think I see my goal right there in the distance! Somewhere in the 2:50 to 3:00 hour half marathon range would be a nice accomplishment. Anything below that would be fantastic in my opinion.

With that long run yesterday which was my longest training run of this 16 week training program, I start a slow taper to the race, which is three weeks from yesterday! This weeks long run will be 8 miles, and then the week after that 5 miles, and then its race day!

Frosty 5K Race Report

So it went well, I was very pleased with the result 38:41 with the mile splits at 11:43, 12:41 and 12:29. I think I went out a bit to fast, but at no point did I feel uncomfortable. The only issue I had was since I was wearing the layer format, I got hot at one point but remembered that heat escapes via the extremities and took off my cap and gloves and felt better within a minute or two.

The temperature was about 30 degrees and it was very sunny. My nephew and daughter ran as well. With Denise winning her age group, and Chris recorded a 29 flat!