freedom park out and back

okay, confidence is coming slowly back by this point. It's helping my hopes that my lapse in focus from last weekend until end of this week wont effect me too negatively.

nice to change the route up and get out towards myers park.

here are the vitals: 8.43 miles
7.07 ppm

http://connect.garmin.com/activity/125091592

signs of hope

don't call it a comeback...yet. But my legs felt a little better on this run, and while they were still nothing close to springy, bouncy, and light - the pace was quicker dispite that. We are heading back in the right direction!

Just did an out and back, with only enough time to get in 45 mins or so of running, due to having to be somewhere at 6:30pm.

you can see the run started off slower and I got stronger as I went along. Pumped the brakes at the end so as not to spend too much on the effort.

miles: 6.04
pace: 7.30

quality 5 miler

Was aiming to come through in low 7s the first mile and stay there for 35 mins of running. I split 652 my first mile and held on until i turned around at 17.36. So I was doing an out and back. I came back faster until a half a mile to go and i fell off the pace. I split 7 flat, so I was running 650 pace until then. Still a solid run.

Legs felt pretty fresh here, and it was warm and hot but not ridiculous. I wasn't swimming in sweat afterwards.


Time: 35.18
MIles: 5+
Pace: 650-55

Pretty Day Long Run

Miles: 9
Time: 1.07.50
Pace: 7.32

Out and back from McMullen.

Ran with Oelz and David. Weather was warm and the trail was packed. We started off at a modest 740ish pace, and got it down around 730 for the middle miles. David and I turned it up the last few miles, dropping it to 7:20s into 7:11 for the last mile.

Legs felt fine, but my knees began to get sore from the pounding. This was the farthest run since the marathon for me, so the last mile I was feeling it for sure. My breathing is good though.

Garmin Link for the run

out n back...feeling good

why does map my run always seem to get me excited with my pace, but when I run with someone who has a garmin, it seems to never be as far as I thought? Well, today I was pumped up to run, after having ate well all throughout the day and taking Monday off. I felt like I was going to feel good, so I decided to run a new route to keep it fresh. I wanted to keep it pretty direct, so I exited my neighborhood and got on archdale as soon as I could, and took that almost all the way to the Park Rd. intersection, but I decided to take a quick right and cut off the corner through the neighborhood - before quickly being dumped back onto Park heading South. Once I hit 20 minutes - which was right at the Seth Thomas street - I turned around, and hoped I would finish a little faster without too much effort.

Running on busy streets in my mind seems to feel fast, but whether the pace really is I'm not so sure. The cars flying by I think gives it that illusion. Anyway, I finished 18 seconds quicker coming back, and called it a success. Did some strides (4x100m) afterwards.

Distance (take with a grain of salt, but mapmyrun has it as this): 5.6
Time: 39:42
Pace: 7:05

New starting point

David just closed on his own new house in Madison Park, and we met there for our run this evening. His garmin is still in the shop, but his mapping unviels we ran a 6.25mi route. I kept time for the run, as we did an out - n - back.

We ran to Seneca, crossed it, down wedgewood back to seneca, up park rd, down abby pl, and over to the greenway trail.

Legs felt really great, and such a positive vibe from that, as my last few runs had me sulking about poor proformances. It needs to be noted that I ate more today, had a protein shake after the day before's run, and took a multi vitamin during work. No doubt that stuff helps.

Miles: 6.25
Time: 46.07
Pace: 7.22

recovery/prep miles

Distance: 4 miles
Time: 29:15
Pace: 7:19

The pace was a little quicker because I threw in a few surges to get the legs going in preparation for Saturday's race. Wanted to feel fast, while also shake the legs out from the track workout the other day. Legs feeling pretty good.

Out and Back

After taking yesterday off, I wanted to try and keep my progression going with longer runs, so I chose to take on a new route via an out and back. Went from my house down to the Freedom Park Greenway, down Queens Rd West, to CMC, and back. Plan was to turn around at 35 mins, but went a little longer so as to reach the intersection of East Blvd, in 35.30. First few miles were in the upper 730s, and picked it up a little bit on the way home, making up some time with throwing in pick ups the last 800 meters. Closed with a 7.06 mile.

Mapped out the run and 9.2 was the distance.
Time: 1.09.24
Pace:7.32