Running To Beat Mark

5 mile tempo 34:30, ended up being more of a progressive run I guess but still not too bad given lack of training past weeks and still a little under bug (I have drank so much water this weekend trying to get healthy!!)

3 easy, and then running all over the track meet. First one today and 8th grade boys got 1st and 7th grade boys got 2nd! 7th grade girls 3rd 8th grade girls 6th (10 teams)

Only time for a quick workout tonight, but I wanted to get some sort of confidence builder going into the HM on Saturday. Was thinking three by mile but stomach said no so switched to 2 sets of 400, 800, 400, and the third set was back to back 800's. Goal was just to get back under 6 minute pace (been a while since last speed w/o). 1:22's for 400s and 2:55's for 800s with last one at 2:52. Goal accomplished legs feeling ok. Not sure what to expect Saturday, earlier in year I was thinking I could shoot for sub 1:26. Now I think I'll shoot for under 1:30.  

Roughly 4 very easy tonight probably around 9 minute pace.

3 easy travel day

Temperature was perfect for the race, however it was super windy throughout the race. I think the lowest the wind ever was was 15mph and the majority of the race was at 20 or higher. Started out slow about 7:05 first mile then progressively picked it up. Got the average mile pace under 6:45 until mile 10 when the hills came and the last into the wind section (the final 5k!). I was in position to place in the age group but did not have any kick left into the wind those final miles. Overall happy that I broke 1:30 again new PR and legs are feeling pretty good. 

travel back

6 with the wife nice recovery run today. 

Did not think I was going to get anything in today. As I was driving home, I drove straight into thunderstorm and hail and could see maybe 20 ft in front of me. However, as i pulled into garage hail stopped no more thunder so I decided to do a four mile run that still allows me to stay within a mile radius of home (in case it happened again) Weird running atop of hail, but held a decent pace and legs feel good, hope weather gets better so I can do some longer runs this weekend.

3 easy

Still very wet outside so had to do the run on sidewalk again. Whenever I am "forced" to run on sidewalk I like to keep pace slower and not pound the legs as much, today it also meant a little shorter distance than I would have liked. 

3 or 4 with track team, ill put it down as three

First 20 mile training run that I have ever done. Pretty exhausting and ended up being slower than goal MP by over a minute so hopefully it is still helpful. 

Masters sunday! 

All day track meet #1 8th grade boys took 1st!

all day track meet #2, the school in which I am at has really struggled to find mile runners at the middle school Today we had two go sub 6 for the first time, really proud of them! 

8 mi tempo on the treadmill tonight. A couple reasons I decided to do this workout on the treadmill 1. just got done snowing before we started running still 30 degrees and very windy. 2. The past two years this marathon has been at a hot temperature and I wanted to do MP workouts in the heat this year (weather has not allowed that too happen yet!!). 

 Set the treadmill for 7:03 pace jumped on and at first was really struggling (I never have been good at running on these things!) But about the 2 mile mark (when I thought about quitting) I got into a rhythm and got 6 more in. The last mile I slowly increased until my finishing pace was at 6:18. Overall, glad I got the workout in, but a little defeated by how much energy it seemed to take up, hopefully it was due to the heat in the cardio room and not how out of shape I am.  

5 with the wife nice easy a little rain on us, but it was finally warm enough that the rain was refreshing!

Another tempo on the treadmill. This time a little faster than goal MP. 6:58 for the first 7 then for each of the next five minutes I went 1mph faster and ended at 6:31 pace. Overall total running was about 66 minutes and got around 9.5 miles. Cool down to get to ten. The weather is finally looking like it will clear up after Tuesday of this week so hopefully this is last treadmill run for a long time! 

13 days away, thinking that I may not have done enough during the training. 

shakeout, easy, 12 days...

About 2 miles with the track team today, even tried to hang with the sprinters (ran back to back 32 200's).

Got home and did two 5k's. One with the wife to help her get a sense of her MP, we went a little fast but we are hoping thats ok (24:43 or 7:57 pace), (she is going for a PR of breaking 3:57:something or 9:02 pace) 

 I then did a little over a 5k and tried to see what pace running comfortably hard led to tonight. Ran 20:21 and final mileage was 3.16 or 6:26 pace. I am very glad that it was a good chunk below goal MP! Eleven Days and getting excited!

3 with the wife nice and easy, then we actually had a free hour together last night, so we had our first date in a long time!

4 easy

13 with the wife today and she looked great! Big time confidence boost! I threw in 13 2 minute surges at MP or faster to make sure I remember what I am shooting for, only worry is stomach issues for race. (Also showers are now in forecast for Race Day.)

4 easy, showers still in forecast. forecast

2warm up 2tempo on track in 13:25 2 cool

I was really trying to hit 7's on the mile splits but the good news was this was not stressing at all even when temps in high 80s. 6:50 6:35

3 easy