Running To Beat Mark

Leprechaun Chase 10k

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Location:

TX,

Member Since:

Apr 04, 2012

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

800-2:03  1600-4:49   5k-16:50

8k-28:34   10k- 37:41  15k-1:06.16  Half-1:29.20

Marathon- 3:12:00

Short-Term Running Goals:

Qualify For Boston running Sub 3hour Marathon

Beat Mark's PR's!

1600- 4:57 5k- 17:20  5miles-29:22  10k: 36:27; 15k- 56:12;10miles-60:49;13.1-1:21:45; 26.2-2:59:19 Boston-3:06 

Sub 16 5K ; Sub 4:30 Mile 

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Total Distance
151.25
Total Distance
5.25

Run with track team today, good to have some others to run with. I had to leave early and not get the full seven in that they were running. A high schooler referenced the run as an "honest" pace today about 6:40s probably.

Comments(3)
Total Distance
15.00

Did not know what to expect this morning. Thursday night I had finally set some workouts up throughout the training cycle so that I would feel "prepared" for the marathon. I decided for today I would see what I could do with a 4-3-2-1 mile workout. Now I still am unsure what pace I could try and run for the race (going to do a 10k next Saturday to start seeing where I am fitness wise). Main goal for this marathon is BQ so I figured at the very least I better be able to do sub 7 miles for this workout so that was my only goal. Last night I did not sleep well, and I ran harder than I first thought I would with the track team so as I said no clue what to expect this morning. 

About 15 degrees and very little wind at the start of the workout. 1mi warmup the 4 miles out and back. Right away I was in a groove, tried for "comfortably hard" first mile 6:30, second mile 6:31 third mile 6:30 and fourth mile 6:28 for a 25:59 and 6:30 average pace! Where did that come from? I was afraid I killed my workout but for the three mile split I ran 19:20 or about 6:27 pace. Then finished with 2 miles in 13:00 (6:30) and last mile was a little long about 1.1 in 6:48 (6:10). Obviously I feel great about this workout seeing as I thought sub 7 would be a good workout. (Wrote a lot today so I can remember that I can do good workouts solo.) 

I think for next saturday's race I am going to try and go out at 6's and see how long I can hold on.

  

(ready to read how everyone did this weekend!) 

3 more this evening easy easy 

Comments(1)
Total Distance
18.00

18 with the wife. Extended the 10 mile loop, a couple more dogs and more wind but besides that everything was fine. Way out was straight into the wind, so what does my wife do? Tucks in behind me. Then when we turn to come back in and get a nice tailwind, she passed me and put in a surge! (What great race strategies) Overall a good progressive run, she was able to keep up that surge for the rest of the run so 8.5 miles at MP or a little faster for her another big confidence builder! 

Comments(1)
Total Distance
4.00

Did not feel like running today. Not sure if it was lack of sleep, or food, or just tired from past workouts. I was hoping for 6-8 today before I got done with the school day and just did not feel it. I did not push it, figured that tomorrows speed workout, was more important so did 4 easy. Legs felt a little better after the run then before so I think I did the right thing.

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Total Distance
4.00

4 with some 20sec bursts. still a little off today.

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Total Distance
9.00

2 mi warmup and some drills. Was waiting for the track team but they were a little late so I started without them 2x400 in 76 and 77. Track team came and we did 8x300 in an average of 50seconds. Since it was their first speed workout of the year they got a pretty long break so I did 300m recovery in between. 3.5 cool down. 

 

Comments(1)
Total Distance
11.00

5.25 with track team then I split away to do a 2 mile tempo in 12:06 (6:16,5:50).Cooled down just under 2miles

 

2 more shakeout to the grocery store. 

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Total Distance
4.00

4 easy today

Comments(3)
Race: Leprechaun Chase 10k (6.2 Miles) 00:40:10, Place overall: 21, Place in age division: 3
Total Distance
10.00

Afternoon race today so I thought I would get in a short run this morning to shakeout the driving legs from yesterday. Turned out to be more of a negative run then anything else I have done this week. Was thinking anywhere from 6-8 just nice and easy but at the 2-2.5 mile point my left gluteus maximus seized up and I tried some stretching slowing down the pace but I could not get the pain away so I said never mind and walked back to the friends house. NOT a confidence builder for this afternoon.

 Before the race they were doing free injury screenings so I checked it out to see how bad this was. The therapist and I decided that I just aggravated my lower back from sleeping on a soft couch last night. So I decided to go ahead with the race, but abandoned the plan of going out in 6min and seeing what happens. This was an unique race with the ladies getting a 5:30 head start and the guys chasing. It had some pros and cons for me, but so many runner/walkers were now in front of me in the first two miles that it took me a long time to get through. (they were supposed to have a passing lane but it didn't quite work out.) So after getting cutoff so many times I finally ran faster 2-5miles but then started feeling tired. But here was the good part of the race, usually at this time I would have very few to chase, but because of the staggered start I still had quite a few runners to pass that last 1.2 to keep me going. No splits, just glad that I didn't hurt my muscle anymore. (Secondary goal was under 40, I think I would've made it with a watch but overall still ok with the result.)

Comments(1)
Total Distance
4.00

4 on treadmill since we are stuck in hotel from the snow! 60 degrees yesterday blizzard conditions today.

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Total Distance
6.00

4 at track at high school in the snow.

2 to and from library.

Both easy. 

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Total Distance
4.00

4 windy and high 20's but good news snow is mostly gone so I can try and get a good workout in tomorrow.

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Total Distance
4.00

4 easy not feeling good so i didnt force tough workout

Comments(2)
Total Distance
5.00

5 with the wife tonight. Middle 3 turned into a tempo run for her around 7:40s or so. 

Happy Pi day! 

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Total Distance
8.00

8 today with the wife. muscle is finally feeling better as we were both able to do some 2 mile repeats. 

Comments(1)
Total Distance
7.00

Ran for a good 55 minutes with some pickups of 30 seconds hard. 

Comments(2)
Total Distance
3.00

Middle school track practice started today, most of my miles (3/19-3/28) have been slow, jogging with team warming up and cool down only a few workouts. This has dropped my expectations for marathon hopefully April will be better.

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Total Distance
2.00

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Total Distance
4.00

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Total Distance
2.00

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Total Distance
3.00

treadmill stopped on me 3 times during this run, was hoping to get a good workout in since no middle school track, oh well.

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Total Distance
0.00

freak 18 inches of snow today.

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Total Distance
0.00

travel day back home in snow took forever no running...

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Total Distance
4.00

two x 800 against middle school relays (4x200) 

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Total Distance
3.00

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Total Distance
3.00

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Total Distance
0.00

no school was really hoping to start weekend off strong get 10 miles in friday, sat, sun, monday and I woke up throwing up... 

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Total Distance
5.00

still sick and tired but got something in

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Total Distance
4.00

had to get something in to make up for the big dinner and many sweets!

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Total Distance
151.25
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