Trust The Process

Happy New Year!

5 miles on the TM in 40 minutes. Trying tot get back into a normal routine.

5 miles on the TM at home during Russ' nap. 8:48 avg pace.

6 miles in 47:45 with 2 @ MP (6:55).

6 miles in 48 min including some strides at MP.

6 miles in 53:30.

6 miles in 46min

I ran home from my friend's house after poker night (approx 1.5 miles).

1 mile w/u, 5 @ 6:55 pace, 1 c/d

6 miles in 50 min

6 miles in 48 minutes

4.5 miles including 2.5 at "tempo effort".  I wanted to see how I felt at a quicker pace considering I haven't run much over the last two months.  Not surpising, I am really out of shape.

5 miles in 40 minutes including 1 mile at MP effort

6 miles in 51 minutes

Kelly Drive/West River Loop (8:08 avg pace).

6 miles in 47:30 including 1 @ MP

6 miles in 48 minutes

5 miles in 43 minutes

I parked for free about a mile from my office this morning after dropping my son off.  It was so cold walking to work that half way through I jogged half the rest of the way to warm up.

7 miles in 54:30

6 miles on the TM (1%), including 4 tempo miles.

1 mile w/u

2 miles @ 6:49, 1 mile @ 6:44, 1 mile @ 6:40

1 mile c/d

Very out of shape...

6 miles in 45 minutes.  I felt like trying something new today while picking up the pace a bit (Pyramid intervals?).

1 mile w/u

.5 mile @ MP, .25 mile recovery;

.75 mile @ MP, .25 mile recovery;

1 mile @ MP, .25 mile recovery;

.75 mile @ MP, .25 mile recovery;

.50 mile @ MP, .25 mile recovery;

.5 mile c/d

12 miles along the kelly/west river loop in 7:44 avg pace.  I ran mile 11 at pretty much full effort in 6:25.  I felt pretty good about this run given the lack of training this winter.

6 easy miles along the banks. Pace was approx 8:40/ mile. Garmin died halfway through.

4 miles including 3 intervals at 6:31 pace (.5, .75, and 1 mile) with .25 mile recoveries.

10 miles along the banks. 7:55 avg pace. The 20+ mph wind gusts made the effort much harder than the pace suggested.

7 miles in 51 minutes.

1.5 mile warm up

3 miles @ 6:58 pace

1 mile @ 6:40 pace

1 mile@ 6:25 pace

.5 mile cool down

The weather was not good. 3 inches of rain fell during the day and there was a strong head wind for most of the race. Given my lack of training this year, I would have been happy to break 1:30 today, but my fitness just wasn't there all things considered. Went out too fast and struggled during the second half. I was happy to run the last mile under 7 minutes.

10 miles, 7:15 avg pace

Skipped running today since I was at the doctors for two hours today. My wife and I are expecting again and she had an ultrasound today to find out the gender. We are having a girl! Very excited to soon have a daughter. I think Russ is going to be a great big brother. Due date is August 30th. With the baby on the way and with taking a new role at work due to a recent promotion, I think I will skip a fall marathon this year with the hopes that my 3:01:32 from Chicago will get me into Boston in 2015.

6 miles in 47 min

Speedwork today since I have some 5ks coming up in the next few weeks. Felt good about the workout today.

1 mile warm up

6 .5 mile intervals with .25 mile recoveries (6:18, 6:15, 6:07, 6:00, 5:53, 5:45), recoveries were at 8:00 pace

.5 mile cool down

7 miles in 50 minutes including 5 progressive tempo miles

1 mile warm up

5 tempo miles (6:49, 6:44, 6:40, 6:35, 6:30)

1 mile cool down

5 miles in 40 minutes

5.5 miles in 40 minutes, including 2.25 miles of VO2 max intervals.

1.5 warm up;

3 x .5 miles @ 6:00 pace with .25 mile recoveries (8:00 pace);

1 x .5 miles @ 5:56 pace with .25 mile recovery (8:00 pace);

1. .25 miles @ 5:52 pace with .25 mile recovery (8:00 pace);

.5 mile cool down

I was trying to complete the same workout I ran last year around this time leading up to my 5k PR, but I ran out of steam after the 4th interval.  Wasn't really expecting to finish the 6 x .5 intervals.

5k out and back along west river drive near the art museum.  This was my first year running this 5k and it is one of the most competitive 5ks in our area.  The winner (who also won the 2012 Philly Marathon) ran 15:01 with 7 runners breaking 16 minutes.  The weather was cool with some wind, but not bad for this time of year along the river.

Given my current fitness level, I was going to be happy with breaking 20 minutes.  I started fairly conservative and kept a pretty even pace until about 2.5 miles where I slowed down a bit.  Brought the pace back up for the final stretch up the small hill to the art museum.  My mile splits (per Garmin) were, 6:13, 6:14, 6:22, 6:11 (final .13 miles).  I didn't feel too spent afterwards and my heart rate came down quickly suggesting I probably could have gone a little bit faster.  Feeling good about the results.  I have my work sponsored 5k (same course) on Tuesday after work so I am hoping to shave a little time off of today's time.

Work sponsored 5k after work this evening.  It was supposed to shower, but we go lucky.  Same exact result as the 5k on the same course as Saturday, weird.  I started out a little bit faster this time and struggled during the 3rd mile.  Miles were 6:07, 6:17, 6:30, 6:13 (final .1).

6 miles in 46:10.  I ran the 5th mile in 6:30 pace.  Legs feel pretty dead this evening.  Going to take it easy tomorrow then a long tempo run over the weekend.  10 miler coming up on 5/4.

10 miles along the banks including 8 tempo miles.

1 mile warm up (7:43)

8 tempo miles (7:04, 7:32, 7:19, 7:10, 7:08, 7:20, 6:56, 7:03)

1 mile cool down (8:29)

It took me a few miles to get comfortable at the tempo pace today. I had a big lunch which probably had something to do with it. At this point, I feel like 7:00 avg pace is a good goal for the 10 miler next Sunday.

5 miles in 38:45

5.5 miles in 41 minutes including 3.5 @ 6:58 pace.

4 miles outside over the BF bridge and back to my office.  Didn't wear my watch so not sure about time.

Good cool weather again this year, with some gusts of wind.  THe goal today was to keep pretty even splits throughout and to keep it under 1:10.  Both goals acheived.  I don't have the mile splits with me but the intevals from the website are:

Miles 0-3: 6:51 pace

Miles 4-5: 6:44 pace

Miles 6-7: 6:54 pace

Miles 8-10: 6:42 pace

Mile 10 was my fastest at 6:37 according to the garmin and I think I negative split the 2nd half by about 5 seconds.

5 miles in 36 minutes including 3 @ 6:35 pace.  My new role with my company is super busy right about now and prevented me from training earlier in the week due to 12+ hour work days.  Need to find a solution for the peak work times to at least get a few miles in here and there.

7.5 miles out west on south st through university city. It was graduation weekend so it was pretty crowded for a Sunday night. 1 hr for the 7.5 miles.

3.5 miles in 31 minutes

4 miles in 30 minutes.  Work is still crazy busy transitioning into my new role, but got out during my lunch break at least for a few miles.

7.5 miles

Trying to start the 2nd half of the year off right and actually get into a routine.  I signed up for a half marathon in late September which should hopefully get my routine into gear.

6 miles, including 5 progressive tempo miles (6:58, 6:53, 6:49: 6:44, 6:40).  42:30 total time.

6 miles in 46 minutes.

10 miles on the TM at home. 8:21 avg pace. It's much cooler now running on the treadmill at home now that I have moved it to the basement.

Tempo run today.

1 mile warm up

4 tempo miles in 26 minutes starting at 6:49 pace and gradually increasing pace to 6:00 by the end

1 mile cool down

7.25 miles in one hour

11 miles in 1:23 including 8 MP miles.

2 mile warm up;

3 miles @ 7:13 pace;

3 miles @ 7:08 pace;

2 miles @ 7:03 pace;

1 mile cool down

Other than my right foot getting sore near the end, this run felt comfortable at this pace.

7.25 hours in one hour

6 total miles with 4 tempo miles included:

1 mile warm up

4 tempo miles (6:44, 6:40, 6:35, 6:31)

1 mile cool down

6 miles in 49:30 with strides

12 miles in 1:31:08 including 8 MP miles

3.5 mile warm up

8 MP miles (7:13, 7:13, 7:08, 7:08, 7:03, 7:03, 6:58, 6:58)

.5 mile cool down

4 miles in 28 minutes

5 miles in 38:40

5 miles

5 easy miles

5 easy miles in 43 min

8 miles in 1:06:15

6 miles in 44:15

9 miles in 1:12:30 (8:03 pace)

7 miles in 57:35

6 miles @ 7:40 avg pace

13.1 miles along the banks in 1:44:38

A year removed from my PR in this race last year. 20+ pounds heavier and 20 minutes slower. I hate feeling this out of shape and need to start finding the time to train.

4 recovery miles. 9:00 avg pace

4 miles in 36 minutes

5 miles in 38:30

5 miles in 42:40

12.65 miles in 1:45:00 at home on the treadmill during the kids naps.

4 miles in 36 minutes

4.35 miles 8:40 avg pace

4.5 miles

6 miles in 43:30

1 mile warm up

2 miles @ 6:58 pace

1 mile @ 6:53

1 mile @ 6:48

.5 miles @ 6:36 pace

.5 mile cool down

I have a 5k in 2 weeks so was using this run to get a sense for pacing the 5k.

5 miles in 36:36 including 3.1 miles @ 6:40 avg pace

4 miles, 8:40 avg pace.  Ran from the gym over the BF bridge and back.

8.5 miles in 1:13:00

4.5 miles @ 8:40 avg pace

5 miles this evening including 2.75 miles at 6:46 avg pace. I felt awful tonight before, during, and now after the run. I am wondering if the flu shot I got this morning is the cause.

5 miles in 36:30 including 3.1 miles at 6:40 pace.

10 miles in 1:20:00

5k in my neighborhood, 4th year of the event. A little over a mile into the race, the lead pack which I was on the tail end of was directed to turn the wrong way off course. The detour added about a half mile to the race. Regardless of the detour, this wasn't a good race for me. Total time for the first 5k of the race was just under 21 minutes.

3.25 mile with Lauren (her first run since early pregnancy and our daughter being born 8 weeks ago).  She ran well all things considered.  11:00 avg pace.

6 miles in 43:35 including 4 miles at 6:44 pace.

7 miles.

1.75 mile warm up

5 miles @ 7:23 avg pace

.25 mile cool down

6 miles in 43 minutes

1 mile warm up

4 miles @ 6:40 pace

1 mile cool down

This was one of my better runs recently as the pace is starting to feel more comfortable. Didn't feel totally spent after the tempo miles. Probably helped that the baby slept through the night and I got 8+ hours of sleep.

5 miles in 41:00 at 5am this morning.  Have been super productive at work so far, but will probably crash around 3pm.

8 miles this morning in 59:00.

1 mile warm up

1 mile @ 7:30 avg pace starting @ 8:00 and increasing to 7:03

5.25 miles@ 6:58 pace

.75 miles cool down

Run was cut short due to daily events with the family I thought was going to start later. The faster pace was feeling really comfortable today and could have gone a few more miles at the pace.

Tempo run

6 miles in 42:38

1 mile w/u

2 miles @ 6:40 pace

1 mile @ 6:35

1 mile @ 6:31

1 mile c/d

5 miles in 43:50

5.5 miles in 45 minutes

11 miles in 90 minutes (8:11 avg pace)

Tempo run

6 total miles in 42:39

1 mile w/u

4 progressive tempo mile (6:40, 6:35, 6:31, 6:27)

1 mile c/d

I was feeling really good today during the warm up so I pushed the pace today.

5 miles in 42 minutes

7 miles in 52 minutes including 5 @ 6:58 pace

5 miles in 35:50

1 mile w/u with strides

1.5 miles @ 6:15 pace

.75 mile recovery @ 8:00 pace

1 mile @ 6:07 pace

.75 mile c/d

5k on Thanksgiving.  I pushed our non-running stroller (forgot to pack the running stroller) so it was a slow effort.  It started snowing before the race and my son refused to wear his gloves and blanket during the race.  It was not a fun experience for him or me.

10 miles in 1:15:00 including 7 MP miles.

2 mile w/u

4 miles @ 7:13 pace

3 miles @ 7:08 pace

1 mile cool down

5 miles in 43:00?  Garmin died half way through the run.

6 miles in 42:45

1 mile w/u

4 tempo miles (6:40, 6:35, 6:31, 6:27)

1 mile c/d

5 miles in 39:11

9 miles, 8:40 avg pace

I been feeling under the weather the last few days, but still tried to give speedwork a go today...fail...

1 mile w/u with strides

.5 miles x 3, .25 mile recovery (6:00/8:00)

1.75 mile c/d

5 miles in 37:10

Brutal course with 2 steep (300ft+) sharp inclines. Wasn't my best race as I was getting over a cold. The course won today.

5 miles in 42:00

7 miles in 49:20

1.5 mile w/u

3 miles @ 6:35 pace

2 miles @ 6:31 pace

1 mile c/d

Good workout today. Vacation starts in a few hours, woot!

5 miles in 45:00. We are visiting my parents for the weekend so it gives me a good chance to train on some hills.

8 miles, 8:17 avg pace

6.75 miles in 49:00

1 mile w/u

5.5 miles @ 6:58 pace

.25 mile cool down

4.75 miles, 9:00 avg pace

9 miles in 1:15 (8:20 avg pace). I cut my run short due to stomach issues. Been eating too much the last few days.

10K today in Tyler State Park. The course elevation change was not as significant as the 5K two weeks ago but the course was still very hilly. Mile splits were approx 6:45, 7:15, 7:45, 8:00, 7:15, 6:35, with miles 3 and 4 having the inclines and mile 6 having the steep decline.

I am getting frustrated of getting my butt kicked in these races lately, both by the course/elevation, and the competition.

7 miles in 59:45

12 miles, 8:15 avg pace. The run included 6 x .25 intervals at 5% incline per the treadmill