5 mile shake out

Time: 38:40

Easy effort to just put some miles on my feet. Slow and tired and a little tight from yesterday's workout. Running on the grass yesterday I think wore the muscles out a little more than normal, plus not having a recovery shake!

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fartlek in florence (alabama)

Took my talents to McFarland Park, right on the edge of the Tennessee river for this workout. Jogged from my hotel and at 18 mins started my first interval. Threw in a mixed bag of intervals, with some 5 on 2 offs, 3 on 130 offs, 4 on 2 offs, 230 ons, 1 offs, 2 on 1 offs, and in random order. McFarland Park was occupied mainly from an old golf course, with some light car-type track trails around the fields. It was like running on a grass field country course. Accumlated 36 mins of the work-out, and concluded with almost a mile of cool down. Legs were pretty sleep for the first half of the run, but then they became more responsive and I was starting to be able to open up a little better on the fast parts.

Time: 1.02
miles: 8+

sloppy 7

Hit up McAlpine with Mitchell after work - where we ran from Old Bell lot in the rain out to Margaret Wallace and back (then I added on some).

Miles: 7
55 mins

pace, 8.00

Cool wet weather was welcomed!

Time: 1.35.16
Miles: 13
Pace: 7.20

What a wonderful run. Just when I was getting a little discouraged with the runs, I can only feel that a break from the heat attributes to better runs (faster) more than I realized. Didn't make it out to McAlpine, so I chose to run all around the neighborhoods to log 13 for the day. Immediatly, as I came through the first mile in 7.34, I could tell that the run was going to be pretty good. With overcast cools skies, and a steady mist/sprinkle for the first half of the run, the weather was more than ideal for a quality long run. Feeling comfortable from the get go - and being that I wasn't running my longest run - I decided to hang on to the natural pace for the first 9 miles. With 4 miles to go, I had enough in the tank to try and pick it up for the last 4, and was able to average 6.56 pace for those last miles. The effort to get under 7 wasn't all out - maybe 85%, so I was upbeat at where my training has gotten to this point.

57.22 time
7.37 mi.
7.47 pace per mile

started around 10:15am this morning, with the sun already shining bright. Thought it wouldn't be so hot yet, but it was warm. Not a cloud in the sky, so when there wasn't shade it was very warm. For almost October, I'm tired of this heat! First mile was pretty slow, around 8:10 pace, then got a little more on pace. Last mile felt like I was going hard, even though it was only 7:44. I guess that's runing in the heat.

old bell hill workout

(6:00, 6:14, 13:52, 6:21). Goal was 6:10 for .9 mile hill loop, which is 6:50 pace per mile. After the second repeat, I decided to call an audible and run the loop twice on the third one. First repeat I ran a little too hard, and my legs felt burnt from there on. I thought since I was going to struggle to hit my times, I would run the the third one twice to keep my heart rate up and to work on a longer effort which in essence may be better for marathon training. The workout was great. I was pleased with the effort, despite the 90 plus degree temps and doing it solo. I did a 3.5 mile warm up in 29.15, and the work out was 4.5 miles. Between repeats I allowed 3 mins rest. I concluded the run with a mile cool down in 9:17. 9 miles total for the day.

night run

Miles: 5
Time: 39.18
Pace:7:50

Ran around my neighborhood, and enjoyed the cool temps of the night. Legs felt pretty good considering my long one yesterday. Probably off tomorrow, as I'll be going to my sister's volleyball game after work.