Thursday, February 27, 2014

Tempo Run 7 miles. Pace around 8:22

Running group leader sent out email last night that we will run
today sun or shine. And I decided to run if it did not rain.

And I was lucky. Woke up at 4am and found that the rain stopped,
so I decided to run. Got up at 5:20am, and went to the meeting place
at 5:55am. Total of 11 people showed up. 6 of us ran the tempo run(I
ran 7 miles the rest of the group ran 8 miles), and 5 other people ran
speed workout.

The mindset is very important, either in the running or daily life. The
tempo run group said that they would run a pace of 7, and I thought
It is beyond my running limit, so I would slow down. And it turned out
that they ran a pace of around 7:30, and I thought I could not run that
fast, and it turned out that I ran very slow.

And I was lost as well, but it is good thing since I found another trail for
8 miles or 9 miles run in the future. And I felt so good when I ran against
the breeze. The good thing is that It rained after our running.

Here are the splits:

Split
Time
Distance
Avg Pace
Summary58:54.07.048:22
18:28.31.008:28
27:40.11.007:40
37:49.61.007:50
48:03.11.008:03
57:46.21.007:46
67:59.91.008:00
78:40.41.008:40
8:23.50.049:13

Tuesday, February 25, 2014

Speed Workout 6X1k with 10k Pace then 1 minute rest

Warm up for 1.5 miles. Then did 6x1k workout
with the pace similar to 10k pace. My 10k pace is
around 7:25 to 7:30. But some workout pace
is around 7:00.

And we did 4X100m strides after the workout.
It is pretty much ok for me. I guess that's because
I did not run all-out during the work-out.

Here are the splits, not sure why garmin calculation not
right this time. Maybe it included the time I stopped the
watch:

Split
Time
Distance
Avg Pace
Summary1:11:40.06.8310:29
18:37.31.008:37
27:54.01.007:54
37:11.81.007:12
47:36.11.007:36
57:00.31.007:00
68:34.91.008:35
78:03.60.849:38

Sunday, February 23, 2014

Another 11 miles for the pace 7:59

Nothing new today. Ran with only a few other people.
Rich ran faster as usual. Ran with Bryan, Steve for the whole
11 miles. Nancy only 3 miles.

Steve will have a marathon in 4 weeks. This is his last 17 miles. Next
weekend 20 miles will be his last long run.

We do not feel very tired after yesterday's 10 mile run with pace of
7:40. I hope I can keep this kind of pace for a long time.

Here are the splits:

Split
Time
Distance
Avg Pace
Summary1:29:11.011.187:59
18:24.21.008:24
27:52.81.007:53
37:49.91.007:50
48:03.21.008:03
58:11.01.008:11
68:04.61.008:05
78:01.01.008:01
88:01.51.008:02
97:46.91.007:47
107:30.61.007:31
117:53.71.007:54
121:33.30.198:19

Saturday, February 22, 2014

Another 10 Miles run today. Pace 7:40

It was a good run. And it was 6 seconds per mile faster than
last Saturday. And only 2 seconds slower than the last race.
Pretty good run.

Seems like that I am in a good shape now, but still need the base
training. Every Saturday I debated with myself whether I need
to run the 10 miles with the group or do the form drills.
The 10 mile run will help the race, the form drills will
help my body and race in the future. It is hard to decide.
But I will see it it goes with my personal training in March.

Every time, at the mile 5 or 6, I wanted to stop. But I
did not. But after that everything will be ok. Also, another
good thing today is that I started slower than last weekend:

Split
Time
Distance
Avg Pace
Summary1:15:48.09.897:40
18:10.01.008:10
27:32.61.007:33
37:27.71.007:28
47:25.51.007:25
57:20.11.007:20
67:28.61.007:29
77:46.71.007:47
87:55.81.007:56
97:58.11.007:58
106:44.80.907:32

Also, another high school girl joined us today, with the pace
very similar to mine. She already finished 5 marathons and
will go Boston this April.

Thursday, February 20, 2014

Another easy run this morning -- 6 miles pace 8:47

Only small group people showed up this morning. So we decided
to run slowly. So basically only three of us running, Steve, Mark and I.
Steve will run one Marathon 5 weeks later. Mark will run Boston.

Steve shared his experience with Yoga he did. And he does not
like skiing since he knew another runner who liked skiing,
but his life totally different after the injury. It affected the running.
Mark talked about how he kept running and became the last one standing.
He used to be the 4th in the age group for half marathon and marathon.
And two guys injured, one lost interest in the running, so now he is the
number one in his age group. He is in the group of 55-59.

Here is the splits:

Split
Time
Distance
Avg Pace
Summary54:31.06.218:47
19:15.41.009:15
29:12.91.009:13
38:41.51.008:41
48:20.11.008:20
58:25.61.008:26
68:40.71.008:41
71:56.50.219:15

Run another really easy 4 miles in the afternoon/evening:

Split
Time
Distance
Avg Pace
Summary46:38.04.0211:36
110:16.41.0010:16
213:19.91.0013:20
311:16.61.0011:17
411:25.81.0011:26
5:12.30.0210:28