Running To Beat Mark

Ran with the wife today and our only goal was to get in the eight miles. Rainy but mid to high 30's throughout the run. She finally is feeling better after being sick!

6ish at the high school. A couple of high schoolers and the track coach and I went for a run. There is a grass loop just over 1.5miles away so that was our warmup then one of the runners and I did a 3mi hard run, except the loop is not a mile it was over a mile! The coach does not remember how far over but we are thinking in between 3.25 and 3.5 mi tempo now. The first lap was slower trying to figure out where the muddiest spots were at 7:26, but then we did 6:46 and 6:39, dropped the student with a half mile to go but it was so nice to have someone to push me today! Total time 20:52 for 3.25 - 3.5 miles so pace was somewhere between 5:58 and 6:25.  

When I got home I forgot to drop off redbox movie so that was an excuse to get in an extra 2.25 very slow.

Just under half an hour to run after school today. So got in four but this turned out to be good, I think. The past three days have been higher mileage for me so taking it back for a day and an easier pace was probably what the doctor ordered. 

Treadmill miles tonight. Warmup 1 mile 8:34. Then each minute went up .1 mph until 9.2 so in 22 minutes did just over 3 miles. Then fifteen minutes at 7%incline and 8:34pace(7mph). Then finally 1mi in 6:40. Cool down to get to a full hour run. Longest I have ever been able to do on a treadmill.

5 easy was hoping for a harder workout tonight so I could go easy tomorrow and hard Saturday. However negative wind-chill did not allow that too happen. 

4 easy

Had trouble sleeping last night. Part of the problem I believe was that I did not have my workout picked out for today. I knew I wanted to do something tougher but so many options! When I woke up this morning, I decided to just go out and see what happened. Ended up finding a good 10mile loop! Wanted the pace to be comfortable (not to challenging but not jogging). Got done in about 73 minutes. At first I was like eh ok (since I did not know the distance. As I mapped out the route, and saw that it was 10 miles I felt better, average pace for the run 7:13.

This afternoon did 5.4, 1.2 warmup three tempo in 17:48 1.2 cool down. The course for the us xc championships was where I ran to get my 8k PR.