Thursday, October 31, 2013

Thursday Tempo 6 miles. Pace 8:17

Warm up for two miles. Then temp run for 4 miles. It was dark,
and the rest of the team ran pace of 7. I decided to slow down
to avoid injury. I did not bring the headlamp, so could not see much
of the street for the last a few miles. But I am glad that I was slow.
I don't need to run too fast if my MP is 8:20. Here is the splits:

Split
Time
Distance
Avg Pace
Summary50:15.56.068:17
18:23.11.008:23
28:45.81.008:46
37:31.01.007:31
47:57.01.007:57
58:21.81.008:22
68:39.61.008:40
7:37.20.069:56
 

Wednesday evening 2X1 Miles Run Pace around 8

Missed the Tuesday workout, and could not make the Ladder workout with the
FF Team. So I decided to run 6 miles myself.

Warm up for 2 miles, then run 1 mile, with one minute recovery; another 1 miles.
Then cool down for two miles. The last mile is kind of ok:

Split
Time
Distance
Avg Pace
Summary48:46.66.018:07
18:36.41.008:36
28:44.51.008:45
37:35.51.007:36
47:34.21.007:34
58:30.41.008:30
67:42.11.007:42
7:03.50.016:53

Wednesday, October 30, 2013

6 Miles again today with pace 8:29

Tried to run slow today. But it is still too fast. Changed a little bit
to try to adjust more likely Hansons Marathon Method. But
I know this is too late for the Dec CIM.

Checked Jack Daniel's formula, seems like our MP pace
should be more like 8:25. Anyway, here is the splits for today:

Split
Time
Distance
Avg Pace
Summary50:54.96.018:29
19:05.81.009:06
28:59.51.009:00
38:25.51.008:25
47:59.41.007:59
58:02.81.008:03
68:19.21.008:19
7:02.70.018:05

Tuesday, October 29, 2013

Easy 6 mile run Pace 8:49

Read most part of Hansons Marathon Method. I think I made a few mistakes:
1)Did not do much of the easy runs.
2)Long run percentage is too high.
3)Rest before the long run is not good.
4)LSD run pace is too fast.

So I started easy runs this week. And will not get rest this Friday so that
my leg feel a little bit sour or fatigue. Then I will see how I will do for the
weekend 20 mile run. Here is the splits for today:

Split
Time
Distance
Avg Pace
Summary52:54.66.018:49
19:18.61.009:19
28:55.71.008:56
38:50.41.008:50
48:37.11.008:37
58:27.31.008:27
68:42.01.008:42
7:03.50.018:54

Sunday, October 27, 2013

18 Mile Long Weekend Run -- Pace 8:36

Got a party last night,so slept at 11:30pm. Got up at 5am this morning.
and then slept from 5:30 to 6:30am after breakfast. Started running at 7am.

Felt a little bit tired and tight for the first 3 miles. I think yesterday's 10 mile
run affected my running a little bit. But I finished strong.

Took a gel/water break at mile 6th; and 2nd one at mile 12th.  Hungry again
at mile 18th. Since we will run 20 miles next weekend, I will try a gel at mile
17th to see how it goes. And will try eat something at race around mile
15th to 18th.

We will move the 20 mile run to Saturday next weekend. It will be better
for the performance, and we will test the pace of 8:20. Here are the splits today:

Split
Time
Distance
Avg Pace
Summary2:34:46.718.018:36
18:47.31.008:47
28:37.41.008:37
38:31.51.008:31
48:25.51.008:25
58:29.51.008:30
68:41.61.008:42
78:19.41.008:19
88:26.91.008:27
98:25.61.008:26
109:00.01.009:00
118:42.11.008:42
128:36.81.008:37
138:36.71.008:37
148:17.11.008:17
158:32.11.008:32
168:32.11.008:32
178:40.11.008:40
188:58.61.008:59
19:06.50.018:30