27 July 2010

Recovery = Tempo

Distance: 7.37 miles
Time: 52:13
Pace: 7:06

So, according to Pfitz, today's run was suppose to be a 7 mile recovery run. Clearly, that didn't happen. My first mile was under 7:30. I decided to see if I could just hold that pace for the run. A few miles later, I looked at my watch for a split. Thats when I decided to make it a tempo run. The last 4.37 miles were 6:49, 6:52, 7:05, 7:01, 2:28 (6:43 pace). This went much better then my tempo run last week that I cut short because I ran too fast. Well...not exactly too fast. Too fast for the conditions. Upper 70's and I hadn't drank much water. Either way, I'm stoked that I was able to run with that kind of speed two days after an 18 miler (which capped off a 50 mile week).

25 July 2010

Running Long

Distance: 18 miles
Time: 2:37:13
Pace: 8:45

This run went surprisingly well. I woke up around 6. Had a small snack of a banana, some of those ritz peanutbutter sandwiches and some gatorade. I had gathered all my gear together last night so I was out the door at 6:30.

The start of the run had great weather. Actually, the whole run did. Clear sunny skies temps around 55 at the start and 65 at the end. I brought my Nathan speedbelt with me. Over the course of the run I drank 20 oz of gatorade. In hindsight, I should have drank a bit more and probably ate something. Oh well. There's always next weekend to fix that.

I didn't plan on it but this ended up being a progressive LR. The first 4 miles or so average out around 9 minute pace. The last 5 were sub 8:30 with the last mile in 8:21.

The wedding planning is in full swing now. We're 90% sure we've picked a reception hall. Now we're looking at caterers and such. She's been looking at dresses a lot lately too. Sadly, she just left for a two week camping trip with her folks. So I don't get to see her for two weeks :(

Well, I've got to go get ready for my cousin's bday party. She's turning 9. Time for hours of little kids running around :p

16 July 2010

Daily Run

Distance: 8 miles
Time: 58:51
Pace: 7:21

This run felt really good. I wasn't pushing myself but I wasn't holding back either. It is definitely one of my fastest 8 mile runs ever (aside from my 8 mile split during my last half marathon).

14 July 2010

Back in the PNW

Distance: 8 miles
Time: 1:02:14
Pace: 7:47

Today's run went well but not quite as well as last nights. Lets go backwards a bit though.

St. Louis was amazing! I met the rest of my fiancee's family and had a blast. We had a birthday party both weekends I was there! We went to the Budweiser brewery one day, took a trip to Alton, IL to see the city she was born in and to Fairview Heights, IL to visit the first house she lived in. We even stopped by to chat with the neighbors who still live next door. And somewhere in there we spent 4 days at Bull Shoals Lake.

I was able to get all of my runs in. I rearranged the schedule a little bit so my longest run there was 12 miles instead of 16. Being from the PNW, I was not ready for the heat/humidity. Luckily, it was only in the low to upper 70's at six in the morning. So thats when I ran. Even so, my fastest run was an average pace of 8:50. Last night I ran 5 miles in 36:00 with the last 3 @ 7:04 pace. It felt really good to be running in the low 60's. Did I mention I didn't go out until 8pm, which felt like 10pm for me...and I woke up at 6am that day...in hind sight it was probably a bad idea.

Today I decided to wait until the afternoon to run. It was about 76* out when I left. It felt cooler though since there was a breeze and no humidity. Tomorrow's run is suppose to be another 8 miler but I may kick it up to 10.

Here's a few picks from the trip!
Free beer at the end of the tour of the Budweiser Brewery

The Arch

St. Louis from inside the Arch