Long May You Run

4.65 am miles 43:32  9:22 ave

9.3 pm miles 1:25:02  9:09 ave 

4.65 am miles 42:43 9:11 ave

8.65 pm miles 1:16:37   8:51 ave 

4.65 am miles 9:26 ave

8.65 pm miles 1:21:15   9:23 ave  

4.65 am miles no watch

.63 pm miles 

5.04 out and back from home, felt great.  Had a hard time keeping my pace down, I wanted to be around 8:45 to 9.  It was beautiful outside, running in shorts and sunglasses, felt great in warmer weather.  44:08  8:46 ave.  Just right for what I wanted today.  Busy day today, just wanted to get a few miles in.  I seem to be just abut recovered from my cold or whatever it was. Looking to have a good strong run tomorrow, 15-18 miles with last five at marathon goal pace, just like Sasha recommended. 

10 mile on the track.  1:20:43  8:04 ave.

Started slow then kept going faster each mile.  8:59 8:23  8:31  8:32  7:56  7:48  7:45  7:51  7:34  7:24

I wanted to do this type of run but wanting a little more mileage, about 5 more miles in the high 8's before my progression from high to mid 7's.  Oh well, I almost packed it in at 5 miles, but as I was getting a little faster, with mile 5 at 7:56, I told myself "hold it here for as long as you feel you can and maybe you can finish with 10 miles total.   So thats what I did. 

Not feeling too well today, wanted to put in 15-18 miles, but this wound up being a pretty good run.

4.65 am miles  8:34 ave

8.65 pm miles 8:12 ave  4 miles at the track 8:00 ave, marathon goal pace.  Felt good, strong. 

4.65 am miles 8:52 ave

10.5 pm miles 8:51 ave 

4.65 am miles  42:35  9:09 ave

8.65 pm miles 1:11:46  8:18 ave.  Ran 4 miles on the track at marathon goal pace. 8:02 7:54   8:02 7:53 

4.65 am miles

.63 pm miles

Not watch, just run 

20 miles on the track 2:58:08  8:54 ave   last five miles 8:41 8:32 8:16 8:00 7:57

10 miles on the track, recovery run.  very slow pace  1:36:27  9:39 ave

4.65 am miles 42:09   9:04 ave

9 pm miles 1:15:51  8:26 ave  4 miles at the track at marathon goal pace 8:00 

4.65 am miles 42:06 9:03 ave

10 pm miles  1:27:37  8:46 ave  felt pretty good

4.65 am miles 9:13 pace

9 pm miles 1:10:22   four miles on the track at marathon goal pace 7:56 8:00  7:50  7:46

average for the pm run was 7:49.  This seems very fast.  I double checked everything I could, the remaining miles of this run must have been run much faster than I thought.  It sure didn't feel like I was running sub eights when I left the track.   

5 miles slow and easy.  Had a hard time leaving the house for a run.  I almost didn't do it.  I felt tired and broken down.  It's hard to listen to your body when your body usually is lying.  I did the 5 miles in 45:01, 9:00 average.  During the first mile all I wanted to do was stop, but I took it one mile at a time, felt a little better with each mile.  I was sure glad when it was over.  Amazing how such a short little slow run can be one of the hardest runs of the year.  I'm glad it's over.

12 miles behind the Capitol and along 11th Avenue.  1:47:44  8:56 ave.

10 miles behind the Capitol 8:42 ave

4.65 am miles 9:25 ave 43:51  felt pretty tired, ran slow.

9 pm miles 8:29 ave 1:16:22  four laps at the track marathon pace 8:01 7:58 7:51 7:48

Felt strong during the marathon pace miles, it was a nice surprise after such a sluggish morning run. 

4.65 am miles 9:16 ave

5 pm miles 8:45 ave    This run was cut short, the high school was holding a track meet and I didn't feel like figuring out a way to add four miles on the fly, plus, I really felt lousy.  I'm glad I cut this run short because I really had a better run tomorrow. 

4.65 am miles 9:04 ave

8.65 pm miles  8:14 ave  4 miles on the track, 7:58  7:57  7:55  7:57   Felt pretty good.   

4.65 am miles no watch

.63 pm miles 

17 miles on the track 8:16 ave  2:20:34 total time.  1 mile cool down 10:13

This is my last long run and also my last hard run.  I will begin to taper from here.  I the past I think I tapered too much, so this time around I'm going to try maintaining a little more mileage and intensity than I have in the past.

Splits from today's run 9:03 8:58 9:01 9:02 8:41 8:41 8:09 8:06 8:01 8:02 7:59 7:59 7:56 7:56 8:00 7:32 7:32 

This run turned out to be exactly what I wanted to accomplish today.  6 miles getting warm, getting ready for marathon race pace, then 11 miles at marathon race pace with hopefully a strong fast finish.   For here on out, what's done is done.  I feel my training is over.  There is nothing I can do to improved what's going to happen April 17th, but I can still make mistakes in my taper, so I have to plan this out carefully. 

10 mile slow recovery run behind the Capitol.  1:34:58  9:34 ave

4.65 am miles  42:56  9:13 ave

9.15 pm miles  high winds, lots of dust in the air.  I could feel grit in my mouth.  1:22:19  ave pace 9:00 

4.65 am miles 40:07  8:38 ave

8.65 pm miles 4 miles on the track 7:47  7:45  7:33  7:33  these were supposed to be at marathon goal pace of 8 min per mile but I was feeling really good.  This was the best afternoon run I've had, probably ever.  I felt super strong and super fast.  Total run was 1:08:57  7:58 ave