Accomplishments for the year:
- 10 more 60 mile weeks than I’ve run in my entire life.
- My first 70 mile week, and 5 more 70+ mile weeks.
- My first 80 mile week.
- My first 2000+ mile year.
- My first 300+ mile month.
- Two 5k PRs under 21 minutes.
- Sub 4 hour marathons in two new states.
- A new marathon PR – 3:32:20.
Considering I took 8 weeks off for injury and scrapped 4 races in the spring as a result, I had a very good year.
Tags: endofyear
I ran 14.65 miles in 2:15:34 this morning. That’s about 45 seconds per mile slower than my worst long run (of 20 miles) recently, and 75 seconds per mile slower than my marathon pace in Indy.
However, this was a nice, calming experience. The first natural light didn’t start appearing until I was near mile 10.
There are a couple of neighborhoods that I cut through to safely get from Bardstown Road to Hurstbourne Parkway and then from Taylorsville Road to Billtown Road. I usually head in the opposite direction first when doing pre-dawn runs, so I had no idea that a couple of those neighborhoods are lit up like Christmas trees. I have to admit that the uniform lighting gives some strange sense of security which disappears when heading on to the intermittent street lights and sparse cars on the main road before dawn on a weekend.
Running right at dawn seems to put just about any neighborhood in its most picturesque view. I run through a neighborhood that isn’t visually appealing in the daylight, but the fact that it is laid out on a hill gives it a clear view of the dawn peaking over the hills.
Tags: pre-dawn
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My 10k PR is 46:26, which is a 7:29 pace, and my target tempo pace for today was a 7:21 pace. I had tossed around the idea of running a 10k race this weekend, but decided that I didn’t want to reduce my miles enough to make a strong showing at the race.
- 1 mile w/u – 9:35
- 10k split – 45:14 (7:17 pace)
- 0.78 mile [rest of the 7 mile tempo] in 5:25 (6:57 pace)
- 1 mile c/d – 9:26
It was a fun little exercise, and I’m happy that I have my legs back under me after having a rocky week of workouts last week.
RunningAHEAD – Strings_n_88keys’s log: View Workout.
Tags: tempo
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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 interval, 29:36 (7:24/mi) [mostly downhill]
- 4 minute recovery, 0.46 mi
- 3 mile MP interval, 22:50. (7:37/mi)
- 3 minute recovery, 0.35 mi
- 2 mile MP interval, 15:09 (7:35/mi)
- 2 minute recovery, 0.24 mi
- 1 mile MP interval, 7:25
- 0.37 mi cool down 3:11 (8:36/mi)
Tags: 54321, marathon pace, workout
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I completed my 2-hour leg of the 24-hour treadmill relay to raise money for the the World Food Program:
- Hour 1: 6.28 miles, from 6.0 mph to 6.6 mph
- Hour 2: 7.04 miles, from 6.7 mph to 7.5 mph
Hopefully, I’ll wrap up my 72-mile week tonight with a 9-mile recovery run on the treadmill while watching the UofL-Pitt game.
RunningAHEAD – Strings_n_88keys’s log: View Workout.
Tags: charity, relay, treadmill
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