Course: 1% Treadmill
Distance:4.56 miles
Duration: 40:00
Pace: 8:47 / mile
I started this workout at 6.5 mph (9'13" pace) and tried to speed up every 4 minutes. My last minute I ran at 9.4 mph (6'23" pace)
My blister is actually feeling pretty good as well (used two Band Aid advanced healing blister bandages last night and through the run today).
I'm still targeting 40 miles for the week, with an 18 mile long run on Saturday.
Related Posts - 10,000 miles running. [/caption] 千里之行﹐始於足下。 A journey of a thousand miles begins with a single step -- Lao Zi It's been a long time coming. 65 days worth of running time coming. Over 5 years since I ran my first continuous mile. 35 of those initial miles had no running at all--those in April......
- First successful attempt at a full running workout It's been 14 days since my last sustained running workout (over 1.25 miles). Since then, I'm weighing in at 167.5 pounds to start (5 lbs below last gym weigh-in for a longer run) and 166 pounds to finish.Today's workout was 7 miles in 1:04:14 (9'11" pace). Constant level 4 pain,......
- 5,4,3,2,1 mile MP intervals. Long run 18.24 miles at 7:45 pace. #running #twit2fit 15 miles of marathon pace intervals, in 5,4,3,2, and 1 mile intervals. 18 mile long run. Felt pretty good, despite lingering cough. - 1.2 mile warm-up, 10:16 (8:35/mi) - 5 mile MP interval, 38:52 (7:46/mi) Note: this was mostly uphill. - 5 minute recovery, 0.61 mi - 4 mile MP......
- Trying to actually run easy. Very nice weather this morning. 65'F outside, partly cloudy, and not too humid. Rain came in about an hour before my run.I tried to run "easy" based on my 5k time. According to Vdot Calculator and Training Paces based on a 21:54 5k (using Daniels' Running Formula, 2nd edition), that......
- The First Moment of Truth / Doubt #nycm #running I don't know if it's a prioritization thing or a psychological thing, but I have yet to fill out my training plan completely, either in my RunningAhead.com Training Plan or in my Google Docs spreadsheet. Last week featured back-to-back 11 and 13 milers, ending with a 15 miler at the end......
- Streak? Day 3. 2.6 miles in 25'07" #twit2fit Ran a slow progression on the Sole F80 treadmill with my old ASICS Gel-1120s. Tried out the built-in speakers on the treadmill with my iPod. Pretty nice. 0.0-0.5 miles @ 6.0 mph 0.5-1.0 miles @ 6.1 mph 1.0-1.5 miles @ 6.2 mph 1.5-2.0 miles @ 6.3 mph 2.0-2.5 miles @......
Blog Traffic Exchange
Feeling pretty peppy the day after the relay
Distance:4.56 miles
Duration: 40:00
Pace: 8:47 / mile
I started this workout at 6.5 mph (9'13" pace) and tried to speed up every 4 minutes. My last minute I ran at 9.4 mph (6'23" pace)
My blister is actually feeling pretty good as well (used two Band Aid advanced healing blister bandages last night and through the run today).
I'm still targeting 40 miles for the week, with an 18 mile long run on Saturday.