Run for Wellness - Less than 9 weeks to go!

Today I did my Tempo Run of the week - including an attempt to do 3 tempo miles at an 8 minute per mile pace or better (I did that on one).

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Today's training run for peace - tempo!

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Today's tempo run goal was 3 miles at a 7:25 pace, two easy miles to warm up and one easy mile to cool down.

On the three fast miles I managed: 7:22, 7:42, and 7:47 splits.

Not as fast as I'd like, although not too shabby. Still walking 30 seconds after every mile, and the walking is included in the times, hence the slower second and third splits.

Thanks to Run Less Run Faster and Jeff Galloway for all the tips on training. Marathon in 9 days!

Two weeks of runs - getting faster

I reached a great milestone this week, ran 7 miles averaging less than 8 minutes per mile. Still walking 30 seconds per mile on distance and tempo runs, and those walks are in the times. Here are all the runs and their logs...

April 20 - 7 miles at an 8:08/mile average - had a good run and beat the goal, averaging 8:03/mile according to Nike+'s record here.

April 22 - intervals - four 3/4 miles at 5:13 each, with 1/4 miles resting between them. On intervals, I run 2 miles to warm up, and around 1 mile as a cool down. I managed to keep the pace close to the goal on the first two intervals and dropped 20 and 30 seconds on the uphill segments. Full details here.

April 25 - Tempo run - 3 miles at 7:38/mile average - plus 1 mile warm up and 1 mile cool down. Almost did this - the splits on the three miles were: 7:18, 7:40, 8:03. So I did come pretty close! See the whole run here.

April 28 - 7 miles at an 8:08/mile average - and here was where I went under 8 minutes per mile on average, actually averaging 7:57/mile! See it all here.

May 1 - Intervals - 5 kilometer intervals aiming for 4:18/kilometer with quarter mile rests between them. I struggled with these, came close on 3, and dropped 20+ seconds on two. Not much to look at here, since the walks slow down the overall pace a lot!