Long tempo getting faster

Today's assignment - a 6 mile tempo run with a mile warm-up and cool down.
My goal - miles 2-7 of the 8 at 8:30 per mile or faster.
I averaged better than 8:25 on those miles, and only dropped to 8:34 and 8:38 on miles 6 and 7, which are uphill too.
Feels good to run well - here are the details.

Last two runs

So, did a temp run today and slowed down in my second and third splits - I suppose that's what happens when I start going downhill and finish going uphill :-) Keeping my speed pretty good and still walking 30 seconds every mile, except for the last - I felt too good!
Here's the detailed workout.

Also got in my interval training run on Monday - 6 x 800's, with 90 seconds walking between them. I was pretty happy with this run too.
Details.

Next run, on Saturday, an easy paced 10 miles.

Dog Bites Rabbi

So, while on my temp run yesterday, more to come about that, I passed a dog owner and his two little Scotties that I see relatively frequently. One of his Scotties, off leash of course, decided to chase me, and took a chomp out of my calf - biting through my running pants and breaking the skin. Doctor says I should be OK :-)

Meanwhile, here's the link to the run.

Goal was 1 warm up mile, 5 miles at an average of 8:30/mile, and 1 cool down mile. Even with the dog bite near the end of mile 2, I did pretty well on the goal. Made it through the uphill mile in 8:41 and was pretty kicked for the final tempo mile. Still walking 30 seconds at the end of each mile and still keeping this pace, so all in all, I feel I am making progress and feeling good.

Chappy Chanukah!

Tempo run - shorter, slower, a little painful

Aiming for a 5 mile tempo run (mid-distance tempo - should be a 10k pace) plus a mile warm-up and cool down. Didn't have time for the full run, and my calf muscle seized up when I slowed down, so ended up walking more - calf has recovered some throughout the day.

Sticking to an 8 minute to 8:30 pace, including walking 30 seconds.

Splits were pretty good until mile 5 and 6. I will have to ease off a little this week so as to recover.

Here are the details.

Interval training - feels good!

At least, it felt good when I got back to my cool down run :-)

Meant to do 12 x 400's (quarter miles), and only managed 10, as I lost count, and number 9 was weak.

In order to get to the training program for a half marathon at 1:33:30, which seems to be what I need to do in order to start the training program for the 3:15 marathon - the Boston qualifying time, I need to be doing a 5k pace at about 20 minutes, which is 6:26 per mile, or 1:37 per quarter, and I came close to that today, sometimes!

Here's the ragged training record.

Oh, and here's the book I am using to put all of this together

 

Run after Yom Kippur too

I managed to get out yesterday and do pretty well:

- Mile 1 - warm-up - 9:27
- Mile 2 - fast - 7:54
- Mile 3 - fast - 8:01
- Mile 4 - slower - 8:27 - I have to work on this hill, and this drop off in energy
- Mile 5 - fast - 7:57
- 5.0-5.3 - still fast - 2:33 (7:16 avg.)

Full details and map, here.

Still a long way to go. I am prepping myself for the formal training program for the Boston. More on that soon.

 

A run before Kol Nidrei

After walking Jude to school, I got out and did a relatively disciplined quick run. One mile warm up at a slower than 9 minute pace, and three miles after that aiming to keep an 8 minute pace. And I managed to keep pretty close to that plan, even while maintaining the 4 minutes running then 30 seconds walking plan!

Here are the details.

G'mar Chatimah Tovah - may everyone be finished for a good inscription in the new year! See you at Temple Beth El for Kol Nidrei tonight!

Back on the road and longer...

After a week long hiatus due to the High Holy Day craziness, I decided to try and increase mileage while keeping my pace not too fast. Started out slowly, and slowly increased pace throughout the 7 miles, keeping the 4 minutes running, 30 seconds walking, the whole way, and correcting when I blew it :-)

Overall, felt great - awesome to be running longer again and feeling like I could go farther.

Here are the details - if you can't click through to them, "friend" me on Map My Fitness.

This week's runs - mountains on one!

Sunday I got out and ran on the Blue Ridge Parkway - gorgeous! And slow - I have forgotten what it's like to run at a little altitude and up serious hills, oy!

Here are the details on that one.

Today, after walking to Kindergarten, I managed to get in my normal distance plus a little more, at my relatively normal pace now - still lots of work to do. Got up to close to 5.5 miles though!

Details on today's run.