GT350H
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:
- 0:57.7
- 0:58.6
- 0:56.5
- 0:56.4
- 0:57.1
- 0:56.8
- 0:58.1
- 0:54.4
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
Splits:
1 7:22.9 1.00m
2 6:48.6 1.00m
3 6:51.6 1.00m
4 6:37.1 1.00m
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
Splits:
1 7:22.9 1.00m
2 6:48.6 1.00m
3 6:51.6 1.00m
4 6:37.1 1.00m
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.
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.
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!
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...
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...
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.
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.
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.
