Trust The Process

4 miles, 8:30 avg pace

14 miles in 1:41:15

2 mile  w/u

3 x 2 (6:40/7:42)

3 @ 6:40

1 @ 7:42

.67 @ 5:40

1.33 c/d

3 miles

3.5 mile w/u 4 mile race in Washington Crossing, PA. Weather was 40 degrees with a 15-20 wind from the north that we ran into for the middle miles and again for the final .25. The race started with 3 of us in the front after about .5 miles with me tucked behind the first two and we were running right around 6:00 pace. The pace felt comfortable and thought I had a shot st that point to win. Mile 1 was 5:55. At that point I took over the lead shortly before we turned up the canal path where we were going to head into the wind. I kept a strong pace into the wind, mile 2 was 5:54. I was still in the lead at the turn around at 2.5 or so, but the effort into the wind took a lot out of me. I was passed shortly after the turn around and passed again right around mile 3. Mile 3 6:06. Mile 4 was a struggle to keep pace. 1dt and 2nd were well ahead of me and i was well ahead of 4th. Mile 4 6:10 and 3rd place. 1st was 23:29 and 2nd 23:33. This beat last year's time by 19 seconds, but i thin last year's course was about a tenth of a mile short. I wanted to be under 24 today and may have pulled that off if i had drafted into the wind, but i went for the win and I will take it as a learning experience. Also, per my watch, i ran a 5k during the race today of 18:32 which is a PR of 27 seconds. Overall, i can take a lot of positives from today's race. 1.5 mile c/d

13 miles, 7:48 avg pace

12 miles in 1:24:25 with yasso 800s

3 mile w/u with strides

6 x (.5 @ 5:46 pace / .25 @ 8:00 pace)

4 x (.5 @ 5:42 pace / .25 @ 8:00 pace)

1.5 mile c/d

This workout felt much better than the 800s from a few weeks ago. The last 2 800s were tough, but overall pace felt rigjt.

7 miles, 8:50 avg pace

12 miles, 7:40 avg pace

8 miles, 8:20 avg pace

18 miles in 2:04:54

3 mile w/u in 24 minutes

6 miles @ 6:40 pace

8 miles @ 6:35 pace

1 mile c/d

Great workout today to close out a 70 mile week including a strong interval session on Wednesday. The marathon pace felt comfortable and in the right range with 5 weeks to go until Boston.

12 miles, 8:00 avg pace

12 miles in 1:22:54

3 mile w/u with strides

5 x 1 with .5 recoveries (5:46/8:00)

1.5 mile c/d

This was my first time doing mile intervals in a long time and it felt really good today.

8 miles, 8:35 avg pace

8 miles, 7:30 avg pace

23 miles, 7:45 avg pace

10 miles, 7:40 avg pace

12 miles in 1:23:10.  Today was a hybrid interval/LT workout.

3 mile w/u

3 x 1 mile w/ .5 mile recoveries (5:42/8:00)

3.5 miles @ 6:15 pace

1 mile c/d

5 miles, 8:45 avg pace

8 miles, 7:40 avg pace

Half Marathon today in Philly.  It was cold today, about 30 degrees at the start with wind chill in the low 20s,  so I decided to wear tights and a cold gear top.  Wind was about 8mph from the north with gusts up to 15.

The race went very well and my splits were pretty consistent given the wind and the one large hill around mile 8.  I got a little side cramp around 7 miles while running into the wind so I struggled a bit up the hill and for a bit afterwards.  The cramp went away as we hit the downhill and I picked up the pace a bit for miles 9-13 when we hit the turnaround and we had a bit of a tailwind. 

As the early miles felt good at the pace I was running, I decided to go for sub-1:23 which is the half marathon qualifying standard for my age to bypass the lottery process for NYC Mararthon.  I had fallen off pace slighly after the cramp/hill mile, but picking up the pace for the final 4-5 miles got me under 1:23.  It was a PR by about a minute that I ran about 4.5 years ago on a flatter course and I my time on this course last year was 1:27:09, so this one felt really good today.

Splits per my watch were (first two miles are always off/too fast due to running downtown near the skyscrapers):

6:08, 5:52, 6:12, 6:11, 6:19, 6:20, 6:18, 6:38, 6:16, 6:10, 6:09, 6:15, 6:11, 6:05 (final .1)

I am right where I want to be 3 weeks before Boston (shooting for sub 2:55).

8 miles, 8:20 avg pace

10 miles, 7:30 avg pace

6 miles, 10:00 avg pace

10k tomorrow in new orleans

Great morning for a race in New Orleans, about 60 degrees at the start and little wind. I wanted to run this sub 6:00 pace and got just under that pace, but my pacing was a little too quick during the first 5k and hung on my best for the final 5k.

Mile splits were 5:48, 5:52, 5:55, 6:00, 6:01, 6:01, 5:57 estimate for final .2.

This one felt really good as it was a significant improvement since the 10k PR in Phoenix in early February. The speedwork has clearly paid off. Going to let loose a bit today post run in NOLA then two weeks of easy running before Boston.