Monday, August 6, 2012

Been a while since my last post. Running has gone well the last month or so - had several injuries (mostly calf strains) and am still experiencing hip pain in my non-operated hip. Did the UAH hills this morning - about a mile warmup, then 8x300m uphill, jog back down, and then about a 0.75 mile cooldown. Interval times were pretty consistent: Overall a little faster than back in November 2011 when I last did this workout with Carl Smith and Marc Crooks.
posted by mgreene at 7:08 AM 2 comments

Wednesday, November 2, 2011

UAH 4 mile loop

First time since June - speed was actually better overall which was really surprising especially since I ran 5 the day before. Unrepaired hip is still bothering me some.
Last mile had the big hill in it, so I really picked it up at the end (of course this is all relative - nothing like Eric Patterson miles...)

Summary: 27:40.3 4.00m 6:55.0 per mile

1 7:22.9 1.00m
2 6:48.6 1.00m
3 6:51.6 1.00m
4 6:37.1 1.00m
posted by mgreene at 5:13 AM 0 comments

Friday, October 7, 2011

Lockheed Field loops

Did 3 of the 1.39 mile loops at Lockheed Field this AM. Overall average pace was 7:21.

Individual loops were:

1: 10:47 (7:45 pace)
2: 10:12 (7:20 pace)
3: 9:42 (6:58 pace)

Considering the terrain, I figure this should probably translate to around a 7:00 road pace. Definitley off from where I was back in the summer before achilles problems started.
posted by mgreene at 10:14 AM 1 comments

Monday, September 26, 2011

First long run since June

Met the We Run Huntsville group led by Marc Crooks up on Monte Sano on Saturday. Have been nursing a sore achilles since June. Was just hoping to survive what turned out to be a ten mile trail run. Calves were a little sore, but wind seemed OK. Very encouraged by just being able to get out and do it again!
posted by mgreene at 10:52 AM 3 comments

Wednesday, June 22, 2011

2 four milers with different approaches

I have been doing a 4 mile loop at UAH in the mornings as a semi tempo run. The last two attempts I made I used different approaches: Last week, I started slow, and tried to make each mile faster than the previous one. This week (today), I tried to start out fast and see if I could hold on. The result was better on the first approach. Faster overall time, faster single mile time, and generally felt better after finishing.

Approach 1 (6-15-11)

Mile 1: 7:22
Mile 2: 6:48
Mile 3: 6:54
Mile 4: 6:39
Total: 27:48

Approach 2 (6-22-11)

Mile 1: 6:41
Mile 2: 6:48
Mile 3: 7:13
Mile 4: 7:08
Total: 27:52

I still need to trim 30 seconds per mile off this pace to reach 40 minute 10K territory...
posted by mgreene at 6:05 AM 0 comments

Tuesday, May 24, 2011

First 5K in 2+ years

Ran my first 5K race in 2+ years at the Gurley Library Challenge. Thought I was in good enough shape to run the high 19 minute range, but I WAS NOT! Ran a 20:40 (almost exactly 2 minutes slower than just before my surgery). Splits were pretty consistent :

1: 6:32
2: 6:30
3: 6:37

Overall average pace 6:33. Finished 6th overall and 1st in age group, but competition was split among 3 local races that day, so that's not saying a whole lot. At least I now have a post surgery baseline to work from. Cotton Row 10K is coming up Memorial Day.
posted by mgreene at 7:57 AM 0 comments

Monday, May 16, 2011

Early morning 4 miler

Nursing a strained back (I seem to always be hurt), ran 4 miles at UAH averaging 7:15 per mile, back limited stride length. Cotton Row 10K is 2 weeks from today, fast times are looking doubtful.
posted by mgreene at 6:56 AM 3 comments

2009 Race Results