GT350H

Wednesday, April 22, 2009

Cotton Row 10K early

Met Eric P. to do the Cotton Row 10K at 5:30AM. Almost ideal conditions, although quads were still a little sore from hill work yesterday. My watch said 6.28 miles (fudge factor in certification, I guess). Official CRR splits were:

1: 7:23.09
2: 7:04.98
3: 7:20.77
4: 7:20.40
5: 6:54.52
6: 6:54.72 (had to stop for traffic)
0.2 1:12.45 (really pushed it)

Total : 44:10 (7:07.4 per mile pace)
posted by mgreene at 5:02 AM 1 comments

Tuesday, April 21, 2009

Hillmont hills

First time since last fall, we headed back over to Hillmont (off of Holmes Avenue) to do some hill repeats. 3 x long hill and 6 x steepest portion. 5 miles total including warmup and cooldown. Splits were:

Long:
1: 1:39.09
2: 1:41.20
3: 1:41.22

Steep:
1: 0:32.05
2: 0:31.00
3: 0:31.25
4: 0:32.08
5: 0:33.75
6: 0:27.74
posted by mgreene at 5:27 AM 0 comments

Sunday, April 19, 2009

Character building session

Not feeling well this AM, but met the crew at Athens for our Sunday AM 10 miler. Carl and Matt and Tom R. started and we met Tanjie along the way. Matt stayed at the front with me and Carl until he cut it short a little before the 8 mile mark. I think we may have started a little too fast - didn't hold the pace of last week. Splits were:

1: 7:59
2: 7:16
3: 7:14
4: 7:31
5: 7:39
6: 7:51
7: 7:35
8: 7:44
9: 7:45
10: 7:55 - overall pace - 7:38.9 per mile

Total 1:16:32 - a little slower than last week (by about 7 secs per mile). Guess you can't always set records...
posted by mgreene at 8:32 AM 2 comments

Wednesday, April 15, 2009

Tempo-ish 10K

Ran a fairly hard 10K around Research Park, University Drive, and UAH this AM. Started feeling leg fatigue on the last 1.5 miles after yesterday's speedwork.

Splits were:

1: 7:17
2: 6:50
3: 6:55
4: 6:45
5: 7:13
6: 7:58
0.2 : 1:32
posted by mgreene at 5:58 AM 0 comments

Tuesday, April 14, 2009

Speedwork in Sherwood Park

Met Carl at Sherwood Park for some old Redline intervals. Total interval distance was 2.5 miles, mixing in 200s and 400s. Short recovery times (as compared to our hill runs) really made a difference. Total warmup and cooldown included was 5.24 miles.

Intervals:

200 : 0:37.68
200 : 0:39.45
400 : 1:21.30
400 : 1:21.66
200 : 0:37.52
200 : 0:38.27
400 : 1:23.68
400 : 1:23.50
400 : 1:26.03
400 : 1:26.39
200 : 0:38.14
200 : 0:38.48
200 : 0:38.45
200 : 0:39.13
posted by mgreene at 5:20 AM 0 comments

Sunday, April 12, 2009

Another Athens 10 miler

10 runners showed up at 5:45 this AM for a pre-Easter service 10 miler. After racing hard yesterday, Eric P. finally took a much needed easy day and ran a little slower with Scott Michael. That left me to have to deal with Carl and Matt. We knocked some more time off of last week's total - 1:15:22 (some 37 seconds faster than last week).

Splits were:

8:42
7:39
7:22
7:31
7:17
7:20
7:17
7:19
7:27
7:23

Average pace = 7:32 per mile.
Last 9 miles pace = 7:23
Last 5 miles pace = 7:21
posted by mgreene at 9:49 AM 0 comments

Saturday, April 11, 2009

Maintaining...

Did 4 barefoot on the treadmill yesterday to finish out the week with almost 40 miles. This morning, did a 5 mile loop around UAH with splits:

8:04
7:40
7:18
7:18
7:01
posted by mgreene at 11:32 AM 0 comments

Wednesday, April 8, 2009

Mid week 15K

Met Eric P. at 5:30AM to do the Cotton Row 10K course. Ran it in 45:43 (felt faster, but I guess the 3 hard days in the previous 4 had finally caught up with me.) - 7:42 average. Then, just for FUN, we decided to run the 5K course too. Of course Eric said he wanted to run it at an 8:30 pace which did NOT materialize. Wound up running it in 24:13 (7:48 pace).
posted by mgreene at 5:37 AM 0 comments

Tuesday, April 7, 2009

Another good hill workout

Met Carl S. at UAH Bevill center this morning in the cold for another hill workout. Considering it was only 2 days after a tough 10 miler, our times were respectable. Total mileage including warmup and cooldown was 5.11.

Repeats were:

0:56
0:56
0:56
0:54
0:54
0:54
0:54
0:56
0:55
0:54

Average (0:54.9) half a second faster than last week, so we are improving...
posted by mgreene at 5:45 AM 0 comments

Sunday, April 5, 2009

Best 10 miler in while

Another Athens 10 miler this AM. Was a little tired at the start after racing yesterday, but loosened up. 10 runners total showed up, with me, Carl S., Eric P., and Lanier G. in the the lead pack. Even after doing his 3rd 10+ miler in 8 days, Eric was impressive in pushing the pace. Our total for 10 miles was 1:15:59, some 7 minutes faster than last week. Splits were:

8:58
7:56
7:38
7:39
7:28 (7:55 per mile average first half)
7:20
7:19
7:19
7:05
7:18 (7:16 per mile average last half)

Overall average (7:36 per mile). If you throw out the first mile which we use for warmup, 9 mile average was 7:26.
posted by mgreene at 6:05 AM 0 comments

Saturday, April 4, 2009

Not so great effort at HTC Scholarship 8K

First real test of my lack of conditioning this AM. This is the first certified race I've run since my injury and it showed. Perfect running conditions, so there was no excuse except for lack of hard training. Ran a 33:50 (6:46 per mile average) finishing 4th in age group and 27th out of 213 overall (not even top 10%). And at least 5 people that I had been consistently beating back in the fall beat me today. Very humbling. Including warmup and cooldown, got in 8.23 miles total.
posted by mgreene at 4:25 PM 0 comments

Wednesday, April 1, 2009

Lunchtime tempo run

Pretty decent tempo run around UAH and accompanying neighborhoods this AM. 4 miles in 28:12 (7:03 average). A couple of pretty decent hills on miles 2 and 4. Splits were:

7:26
7:00
6:44
7:01 (intentionally slowed a little at the start of the split)
posted by mgreene at 12:00 PM 1 comments

2009 Race Results