Monday, June 30, 2014

6 Mile Easy

It will be easiest if you just run and do not care about the speed.
I will do that after I BQ. It will be fun. Here are the splits:

Split
Time
Distance
Avg Pace
Summary55:49.06.019:18
19:45.51.009:46
29:40.41.009:40
39:02.11.009:02
49:15.71.009:16
59:06.21.009:06
68:57.71.008:58
7:03.10.017:06

Sunday, June 29, 2014

10 Mile easy run Pace 8:53

Still felt great after yesterday's 16 mile run. I will
plan to revise my training a little bit to have Friday
rest and long run on Saturday. Here are the splits, not bad:

Split
Time
Distance
Avg Pace
Summary1:28:46.010.008:53
19:10.11.009:10
29:02.31.009:02
38:46.11.008:46
48:57.11.008:57
58:42.41.008:42
68:47.21.008:47
78:55.71.008:56
88:45.71.008:46
98:53.61.008:54
108:44.61.008:45
11:03.10.019:38

Ran very easily and comfortable.

Saturday, June 28, 2014

10 Mile tempo Total 16 miles.

Warm up to FF to meet with the group. Left home at 7:30am,
left FF at 8:10. Here are the warm up pace:

Split
Time
Distance
Avg Pace
Summary29:06.03.348:43
18:40.91.008:41
29:06.61.009:07
38:27.11.008:27
42:52.60.348:25

Still try to find out how to run a good tempo. 
The only not right this morning was: mile 2 was too fast
for tempo. And I should stop in the middle at mile 5 for the
water. I took one gel and some water at mile 9. Might be
too late. Felt tired, and weight reached new low of 166lbs
today. I know the low weight was simply because of the
lost of water.

Split
Time
Distance
Avg Pace
Summary1:45:24.013.008:06
17:40.21.007:40
27:17.11.007:17
37:29.61.007:30
47:45.81.007:46
57:40.11.007:40
67:45.01.007:45
77:43.71.007:44
87:43.71.007:44
98:33.51.008:33
107:42.01.007:42
118:27.11.008:27
129:35.31.009:35
1310:02.01.0010:02
14:02.30.0012:42

Thursday, June 26, 2014

7 Mile Tempo

The training will go to an end soon. There are only three weeks
left. And we started 7 miles tempo run now.

Warm up with Mark(just finished double marathon w/dipsea), Stephen,
Tiffany, Ellie, Christie and Wendy, Greg. We all started easy:

Split
Time
Distance
Avg Pace
Summary14:55.01.768:28
18:46.11.008:46
26:10.20.778:03

Greg and Christie ran 3 minutes fast 2 minutes slow(I thought
3 two miles strength running). Stephen, Mark, Tiffany finished 3 
miles temp; Ellie 5 miles; Eric 7 miles.  Most of them with pace under
7 or around 7.

I am glad that I ran a little bit faster than Thursday. So pace around 7:30.
I always asked myself the same question, will I run faster if someone
is around me? Maybe. Since I can run 7:30 to 7:40 for 10 miles with the
group on Sundays or Saturdays. I hope I can do the tempo for the marathon
training. This is my goal pace. Here are the splits:

Split
Time
Distance
Avg Pace
Summary1:14:24.09.308:00
17:31.01.007:31
27:18.11.007:18
37:22.21.007:22
47:32.61.007:33
57:26.91.007:27
67:37.11.007:37
77:48.91.007:49
89:24.61.009:25
99:50.11.009:50
102:40.00.308:58