Saturday, January 24, 2015

23 Miles Run This morning

Shame on me that I did not run any from Wednesday to Friday.
So I had to run a little bit more today, but it was a torture for the
last a few miles. I think one reason was that I had only one gel
after mile 13, and no water at all in between. Another reason is that
I did not have much long runs recently.

Anyway, here are the splits:

Split
Time
Distance
Avg Pace
Summary3:14:55.423.008:28
19:23.91.009:24
28:53.51.008:53
38:57.81.008:58
48:47.71.008:48
58:57.31.008:57
68:14.61.008:15
78:27.41.008:27
87:53.11.007:53
97:24.71.007:25
107:28.71.007:29
117:45.51.007:46
127:55.11.007:55
138:06.81.008:07
148:12.81.008:13
158:01.21.008:01
168:18.31.008:18
178:19.01.008:19
188:17.71.008:18
198:04.21.008:04
208:22.81.008:23
218:50.51.008:50
229:20.11.009:20
2310:50.61.0010:51
24:02.00.008:21

Tuesday, January 20, 2015

4X1200m Speed Workout

Warm up for 1.5 Miles to Da Vinci. Then started 4 repeats
of 1200m with 4 minutes in between and 1.5 miles cool down.

I stopped the watch after each 1200m. So it seemed very fast, if
we do not consider the recovery breaks. But even for each 1200m,
it was already very fast for me. I think it was too fast, and this will
not help marathon any way. Here are the roughly splits:

Split
Time
Distance
Avg Pace
Summary44:11.06.067:17
17:59.31.007:59
26:56.21.006:56
36:21.81.006:22
46:23.71.006:24
57:00.31.007:00
68:44.61.008:45
7:45.10.0612:30

Weekend long runs and Trail Run

There is a little bit changes for the weekend long runs. Starting this year,
I would like try not to eat gels on the weekend long run. I will be tired
for the last a few miles, but it would indeed good for the fat burning.
And also I can try to learn how to run when I was tired.

The first a few miles were at easy pace, and we pushed for the last a few miles.
Here is the Saturday workout:

Split
Time
Distance
Avg Pace
Summary2:32:17.418.178:23
18:54.41.008:54
28:49.11.008:49
38:28.71.008:29
48:01.61.008:02
58:07.71.008:08
68:38.01.008:38
79:07.81.009:08
89:00.31.009:00
98:59.61.009:00
109:42.61.009:43
118:20.21.008:20
127:51.31.007:51
138:08.91.008:09
148:41.91.008:42
157:10.21.007:10
167:37.71.007:38
177:33.81.007:34
187:44.21.007:44
191:19.60.177:55

Sunday, we went to cool to run a trail. The trail name called 
olmstead loop trail with 8.6 miles. I managed to run 10
miles, but I did not think I pushed hard to run up the hills
since my legs did not feel sour after the run. There is an
annual trail run called Way too Cool for about 50 miles. The 
race is held early March for 50k. I think this is a lottery based
and no everyone can run. Here are the splits:

Split
Time
Distance
Avg Pace
Summary1:44:09.510.1510:16
19:30.91.009:31
29:44.31.009:44
310:38.51.0010:38
410:45.91.0010:46
59:43.91.009:44
611:20.11.0011:20
710:01.31.0010:01
810:43.61.0010:43
99:56.01.009:56
109:40.91.009:41
112:04.20.1513:52