3m in 16.08. racing 5k on saturday
3m in 16.08. racing 5k on saturday
A rather slow 43 minute run in the humidity. Then a handful of strides. Felt better as I went along. Day off tomorrow.
Day off!!!
3 miles in early AM. Brother came over for breakfast during which we watched the British Open.
Tomorrow's goal is 70:00. We shall see.
I'm finally getting back to some serious running again (on my way to my first 40 mile week in several months)...I had a solid 8 miler at 7:10 pace with a negative split coming back (uphill)
Ran for 25:13, warmup for 6 3/4 min., solid for over 10 1/2 min, recovery for 5 3/4 min., finished run with a quick 2:09. AHR 142 MHR 157.
1:18, out in 40 back in 38, 12 miles...good after workout yesterday.
Down in S:t Moritz with my girlfriend and a couple of elite swedes. Since I´m not an elite myself I have a hard time following them on the trails up her in the thinner air. On today´s long run we were passed by a couple of Quatar Kenyans. It made me feel very slow...
7.2 miles. Very slow. Enough of that, fortunately my back was never sore, it felt fine, which was terrific.
***Wow, how about Webb with that 3:46? Too bad there aren't more open road miles or straight up mile competitions held regularly for the average runner. I'd wager that with proper publicity more Americans would try the 800 and mile. We are focused on 5K, 10K, 13.1 and 'thon to a degree that I'd offer is not wise. More people might ENJOY running the shorter track races***
Friday, 43 minutes with 4 x strides. Yesterday, off. Today, a smooth feeling 36 minutes. Everything easy.
Mostly same route last week Sunday +/-
Run for 39:10, AHR 139 MHR 151
8 miles - middle 4 averaging 7:15.
Yesterday, 60 minute run with the middle 20 @ tempo pace. Today, the coach is back (!!) so we'll see what she has in store.
56 min., 8 1/2- good run after day off.
45 minutes in the rain followed by 4 x barefoot strides and 2 sets on the bench. Top notch!
12.5 miles @ 7:30/mile. Good through 10, then not so much.
5.2 miles, slow, around 48-49:00. 3 days in a row with little or no back pains.
(age 52...)
Today: AM 8mi PM 5mi + 6x60m uphill sprinting w/ 3' walk rest
Tommorow: 2 easy runs totaling 90 minutes (maybe 6 and 6?)
Day After: 5k Road Race! First of the summer...It's a PM race so I think i'm gonna do an easy run and some alactic hill sprints in the AM to wake up my system. Should be fun, see if summer training has paid off.
Yes, the coach was back yesterday after a weekend away with her partner. She had me do alternating miles in 5:02, 6:12, 5:04, 6:20, 5:05. 20 minute w/u and c/d. No lifting, we went right to the massage. I was tired but it was spot on. She missed me! Today will probably be an easy day.
(Robin: Regarding your questions, they have all been answered previously. Read through the thread. Thanks for your interest!)
Easy it was! 45 minutes @ 8:00 followed by striders, lifting, stretching, some drills, and the massage! (I love that last part especially.)
Hope you all had good runs/workouts today, too!