Tuesday, June 30, 2015

Workout from June 29th to July 5th -- Total 56 miles

Monday. Biking for 14 Miles

Tuesday. 6X800m workout. Total 8 Miles.

Wednesday. Rest

Thursday. 6 Mile Tempo. Total 10 Miles.

Friday. 6 Miles Easy run. Then bike for 10 miles.

Saturday: 11 Miles.

Sunday: 20 Miles with pace of 8:00.

Sunday, June 28, 2015

Long Run 22 Miles Sunday June 28th, 2015

I just tried to have a mock race today. Ate a gel 10 minutes
before the run. Then started slowly for 2 miles. Then continue
for another 4 miles. Ate another gel, drank water and one salt
tablet at the mile 6. Ran a big loop, and ate another gel, drank water
& one more salt tablet at mile 12. Did not stop the watch on both
stops.

Felt a little bit tired on another loop. And stopped at the end of
mile 19. I think I might stop for about 30 to 40 seconds. Then
finish the rest of run at the pace of 8. Not sure whether I can
run faster if during the race. But this is indeed a good run.
Splits are the following:

Split
Time
Distance
Avg Pace
Summary2:54:34.122.017:56
18:17.21.008:17
27:57.01.007:57
38:00.01.008:00
47:58.91.007:59
57:45.71.007:46
67:58.31.007:58
78:09.71.008:10
87:49.21.007:49
97:48.91.007:49
107:41.51.007:42
117:37.41.007:37
128:04.01.008:04
137:53.41.007:53
147:48.61.007:49
157:51.31.007:51
167:47.41.007:47
177:44.11.007:44
187:58.71.007:59
198:31.61.008:32
207:51.41.007:51
217:59.71.008:00
227:58.01.007:58
23:02.10.016:04

I will run 18 or 20 miles next weekend. That will be my last 
long run before the San Francisco Marathon.

Sunday, June 21, 2015

Workout from June 22nd to June 28th -- Total 61 miles

Monday 8 Miles
Tuesday 2X3 Miles. Total 11 Miles
Split
Time
Distance
Avg Pace
Summary1:32:10.811.538:00
18:57.11.008:57
28:31.31.008:31
37:21.31.007:21
47:19.91.007:20
57:30.81.007:31
67:58.61.007:59
77:09.01.007:09
87:14.31.007:14
97:19.01.007:19
109:21.41.009:21
118:52.91.008:53
124:35.20.538:36
Wednesday.

Thursday. 8 Mile Tempo with 2 miles warm up and 2 miles Cool Down. Had a very good run.
Split
Time
Distance
Avg Pace
Summary1:36:56.211.948:07
19:22.01.009:22
28:58.11.008:58
37:26.11.007:26
47:11.71.007:12
57:25.21.007:25
67:26.01.007:26
77:26.41.007:26
87:26.01.007:26
97:28.71.007:29
107:12.01.007:12
1110:14.61.0010:15
129:19.40.949:55

Friday 6 Miles easy. Plus 8 Miles Biking.

Saturday 10 Miles.
Split
Time
Distance
Avg Pace
Summary1:20:51.310.018:05
18:33.11.008:33
28:03.51.008:04
38:26.31.008:26
48:27.21.008:27
57:42.91.007:43
67:55.81.007:56
78:02.21.008:02
88:02.01.008:02
97:59.01.007:59
107:37.21.007:37
11:02.20.014:50

Sunday 22 Miles. See the separate blog. Looking strong.