Saturday, August 31, 2013

9 miles Run today

Another weekend with my daughter. She can run 9 miles
without stop now, though the pace needs some improvement.
But she can do better after a few months of practice.

While in running, we were talking about those who had
the training of 5k, 10k people. How they are doing now?
Did they lose the weight? Did they continue the running?
At least we are having the fun. Here are the splits for today.
And I felt more tired than faster runs. And I will not run
Sunday because of Monday's race:

Split
Time
Distance
Avg Pace
 Summary1:35:41.49.0110:37
110:03.2 1.00 10:03
210:04.2 1.00 10:04
310:25.6 1.00 10:26
410:06.0 1.00 10:06
510:09.2 1.00 10:09
610:35.2 1.00 10:35
711:43.9 1.00 11:44
810:56.9 1.00 10:57
911:31.9 1.00 11:32
10:05.2 0.01 13:15


Thursday, August 29, 2013

Routine 7 Mile Run

Tuesday, my other two friends mentioned that I ran too faster
for the first 6 miles, then slower for miles 6 to 12; then slower
for miles 12 to 20. They suggested me to run slower at the beginning.

So I tried this strategy today. Then it's a very easy run for
7 miles. And I also we made the training plan with my friend
for the next three months.

Split
Time
Distance
Avg Pace
Summary1:03:03.87.158:49
18:52.21.008:52
28:10.91.008:11
38:26.91.008:27
48:55.01.008:55
58:50.81.008:51
69:26.91.009:27
78:58.21.008:58
81:23.10.159:10

Another Speed workout Wednsday

It might not be a good way. But I did not run an
"all out" workout.

This workout is 2X800m run with 400m recovery.
It was ok, but not that great.

Split
Time
Distance
Avg Pace
Summary24:39.73.147:51
17:05.21.007:05
27:34.01.007:34
38:02.51.008:02
41:58.10.1413:51

I just forgot the watch after it was done.  But I am glad to
find out that I could run 7 min pace now(previous best
was 7:30).

Tuesday, August 27, 2013

Did 5x1k repeats

But at a slow pace. I was surprised that lots of the club members
will run CIM this Dec 8th. At least I found some running my pace.

One said that I ran a little bit fast at first 6 miles; the other one said I
ran faster for the first 12 miles. The problem is how to keep at the
same pace, unless I can find a right pacer(they are all faster than I do).

Here are the splits tonight(5x 1k, so 5k runs), too slow but on up/down hills:

Split
Time
Distance
Avg Pace
Summary29:20.83.498:25
17:43.51.007:43
28:54.91.008:55
38:29.71.008:30
44:12.80.498:3

Monday, August 26, 2013

Sunday's Long Run -- 14 Miles

This is not actual long run, compared to 20 or 22 miles.
But the PACE is faster, compared to the previous runs.
Here are the splits(with one water break, no GEL):

Split
Time
Distance
Avg Pace
Summary2:05:25.514.198:50
19:25.11.009:25
28:58.21.008:58
38:46.61.008:47
48:52.31.008:52
58:59.01.008:59
68:33.01.008:33
78:25.61.008:26
88:38.01.008:38
98:33.81.008:34
108:35.01.008:35
118:41.01.008:41
129:08.61.009:09
138:54.41.008:54
149:11.61.009:12
151:43.30.198:51

Saturday, August 24, 2013

8 Mile morning run with my Daughter

It is a little bit slow than her normal pace, considering that
she played tennis the whole summer and tried to be back
on her half marathon training. She will have a few 10k, half
marathon race as well. The pace is around 10. Hopefully
she can run a little faster. I know her 10k pace around 9.
Here are the splits:

Split
Time
Distance
Avg Pace
Summary1:17:39.57.6710:07
110:19.11.0010:19
210:32.11.0010:32
38:49.71.008:50
49:46.91.009:47
510:29.41.0010:29
610:08.71.0010:09
710:42.91.0010:43
86:50.80.6710:12

I will plan to run 14 miles tomorrow, and 8 miles with my
friend, 6 miles by myself.