10 Mile Tempo Run

According to my schedule, I should run an easy 6 mile. But
I like to run with the club team. So I took it as tempo.

Reviewed the book Hansons Marathon Method again yesterday,
and I decided to run the tempo run as my Marathon goal pace minus
10 seconds. So It will be 7:40. So I controlled the speed, and did
not run too fast, and kept the pace even. This is one of the
best paced run, and I think I did not feel tired and I could
run more if needed. Here is the splits:

Split	Time	Distance	Avg Pace
Summary	1:16:50.0	10.00	7:41
1	8:03.0	1.00	8:03
2	7:24.6	1.00	7:25
3	7:38.3	1.00	7:38
4	7:40.5	1.00	7:40
5	7:39.7	1.00	7:40
6	7:43.6	1.00	7:44
7	7:40.9	1.00	7:41
8	7:40.1	1.00	7:40
9	7:43.1	1.00	7:43
10	7:34.1	1.00	7:34
11	:02.9	0.01	5:21

I will check whether I can run similar pace tomorrow. 

And normally Sunday run will be slower because of the

fatigue legs.

5 Miles Easy. Pace 9:10

Nothing special. Just want to run slow and easy. Here are the splits:

Split	Time	Distance	Avg Pace
Summary	45:52.0	5.00	9:10
1	9:17.5	1.00	9:17
2	9:06.4	1.00	9:06
3	9:09.4	1.00	9:09
4	9:12.3	1.00	9:12
5	9:06.5	1.00	9:07
6	:02.5	0.00	10:53

5 Mile tempo Today

Warm up for 1.77 Miles. Then decided to change course
because it was very windy this morning. It is much better
to run on the street than in the fields. Here are the warm up:

Split	Time	Distance	Avg Pace
Summary	15:19.0	1.77	8:38
1	9:01.6	1.00	9:02
2	6:18.4	0.78	8:06

I always think the warm up was a little bit faster for me(

compared to cool down). By the way, there is one more

new runner, and her name is Jess.

My tempo run was perfect. I did not know that I can run 

that fast. So I still have potential. The next two miles were

a little bit slower, maybe because tired, or because others

slowing down. But overall, I was pretty happy about the

pace:

Split	Time	Distance	Avg Pace
Summary	55:08.0	7.03	7:50
1	7:03.0	1.00	7:03
2	7:01.4	1.00	7:01
3	7:04.8	1.00	7:05
4	7:31.2	1.00	7:31
5	7:30.6	1.00	7:31
6	9:24.1	1.00	9:24
7	9:21.7	1.00	9:22
8	:16.2	0.04	7:38

Talked to Steve abut how he did last year for his preparation 

for the Marathon. And he got up at 5am Thursdays. So I might

need to do the same thing this year. But it will slow me down.

Another option, I will switch the tempo run to Sunday. And change 

Thursday for long run.

12x400m speed workout

It is amazing if we could do this kind of training for 4 months
or 6 months. I was thinking that I had to get up that earlier
til the end of Nov?

Anyway, I finished the workout, thought the cool down was so slow, and
the last a few legs were slow as well. But the overall was not bad.
And I am kind of proud of myself.

Here are the splits:

Split	Time	Distance	Avg Pace
Summary	1:24:05.0	9.74	8:38
1	18:51.1	2.00	9:26
2	1:54.1	0.25	7:37
3	2:09.8	0.25	8:39
4	1:42.6	0.25	6:51
5	2:11.4	0.25	8:46
6	1:40.7	0.25	6:43
7	2:15.3	0.25	9:01
8	1:43.7	0.25	6:55
9	2:13.5	0.25	8:55
10	1:44.0	0.25	6:57
11	2:10.5	0.25	8:42
12	1:47.0	0.25	7:08
13	2:16.4	0.25	9:06
14	1:42.7	0.25	6:51
15	2:15.6	0.25	9:03
16	1:47.8	0.25	7:12
17	2:15.3	0.25	9:01
18	1:41.4	0.25	6:46
19	2:18.7	0.25	9:15
20	1:43.8	0.25	6:55
21	2:13.2	0.25	8:53
22	1:49.3	0.25	7:18
23	2:19.9	0.25	9:20
24	1:52.4	0.25	7:30
25	19:27.3	2.00	9:44