4 x 1/4 Mile Repeats

Quick short speed work session, 4 x 1/4 mile repeats to stay fresh and sharp. 1 mile warm up, then some stretching, then a 2 minute warm up, then 4 x 1/4 mile repeats with 2 minute recovery, followed by 1 mile cool down. Overall felt pretty good. It was sprinkling lightly, had rained earlier so the path was a little wet and slippery, sometimes I was slipping a little when pushing off. Warm up mile at 9:24 pace, then the quarter mile repeats at 6:46 pace, 6:48 pace, 6:45 pace and 6:13 pace (tried to go 'all out' for a whole quarter mile, but I was fading at the end). Cool down mile of 9:28. Overall, 3.74 miles in 35:31, a 9:30 pace. Time to rest up.

5 Mile Tempo Run

5 mile tempo run, all miles at tempo - no warm up/cool down. Wanted to run a little faster than my marathon pace, but didn't want to push it too hard, run felt pretty good and I'm feeling more rested. Was a bit warm out, in the 70s and humid, but didn't feel too bad. 46:56 total time, 9:23 average pace, 158 average heart rate, took one 1 minute walk break at the half way point. Splits of 9:28, 9:19, 9:26, 9:25 and 9:15, so fairly consistent.

3 Miler

Easy 3 miles up at the lake, total time of 29:08 for an average pace of 9:42. Splits of 9:42, 10:00 and 9:25, aveage heart rate of 151. Took a 1 minute walk break at the half way point. Cooler out, comfortable run, trying to run my marathon pace to get the feel of that.

8 Mile Tapering Down Run

8 miles out at the lake, quite warm out, in the 80s and humid, took it pretty easy. Was a struggle to keep going to be honest, was tired and just didn't feel like running. 1:21:32 for an average pace of 10:11, average heart rate of 158 due to the warm weather. Splits of 10:36, 10:08, 9:57, 10:17, 10:13, 10:12, 10:09 and 9:56. Took a 1 minutes walk break every mile. Good thing the marathon is next weekend, I don't think I could take the long miles another week, heh.

5 Mile Run

5 miles out on the old St Charles course, running 2.5 miles out, then returnning. Ran with Tim, who had ran the St Louis half marathon the week before and so it was good to run with someone else that was taking it easy. Total time of 51:33, average pace of 10:18, average heart rate of 150, splits of 10:40, 10:28, 10:16, 10:02 and 10:04. Took walk breaks in the middle three miles. Overall a decent run, legs are tired, think I'll run just 10 miles tomorrow, slowly (: Broke in the new Glycerine 7s, they felt pretty good.

5 Mile Easy Run

5 easy miles up at the lake, running south then through the woods to the east parking lot, then back through the woods and to the restaurant. Took it easy, 51:25 total time, 10:17 average pace, 150 average heart rate. Splits of 10:37, 10:21, 10:18, 10:24 and 9:43. Took walk breaks during the middle three miles. Legs were tired with running hard Wednesday and Thursday night, but wasn't too bad once I got going.

6 x 1/4 Mile Repeats

Speed work, though just 6 x 1/4 mile repeats with a 1 mile warm up and cool down, and 2 minute walk breaks after each repeat. Goal was to have all the repeats under 7:00 pace, but first and last were a bit slower. First one because it was into a stiff wind, last one because I was tired. Was 81 when I left the house, so a bit toasty. Warm up mile of 10:02, then 2 minutes of stretching and 2 minutes of jogging at 9:02 pace, then 1/4 mile repeats of 7:08 pace, 6:58, 6:45, 6:50, 6:44 and 7:08, then a cool down mile of 10:13. Run was tougher than I thought it would be, legs are pretty tired, looking forward to resting up some before the marathon, so I need to have a few easy runs in a row.

8 Mile Tempo Run

8 miles up at the lake, 1 mile warm up, 6 miles tempo run, 1 mile cool down. Had one walk break before and after the 6 mile tempo, and 1 30 second walk break shortly after 3 miles into the tempo run. Was a bit warmer out, upper 70s and sunny. Heart rate seemed higher, but looking at my average, it was about what it was last week. 1:13:41 total time, 9:12 overall pace, splits of 10:16, 8:48, 8:49, 8:51, 9:01, 8:52, 8:53 and 10:07. Ran with Troy, as he was 'stranded' in STL waiting for his flight out. Overall a good run.

20 Miler

Long long run today, 20 miles in a light rain. Was decent out otherwise, about 60F with little wind, so was able to run in shorts and one long sleeved shirt. Ran up at the lake, going south to the end of the tail, then north on the inside meadows loop, then across the parking lot and then continuing up past the sailboat cove around to the overpass, then returning back to the car, and then repeating. Legs were tired throughout the run, but I was able to stick with it, taking a minute walk break every mile. Splits were as follows; 10:19, 9:56, 10:07, 10:05, 10:07, 10:08, 10:17, 10:05, 10:04, 10:10, 10:09, 10:01, 10:01, 9:58, 10:08, 10:01, 9:51, 9:59, 9:58 and 9:45. Pretty consistent overall, it was getting tougher at the end to maintain the pace, but not too bad. 3:21:19 overall time, 10:03 average pace, 155 average heart rate. Time to rest up for the Flying Pig marathon.

6 Mile Morning Run

Easy 6 miles out on the old St Charles course, running 3 miles out, and 3 miles back. Small turnout, so I ran solo except for the first mile which I ran with Jim. Splits of 10:14, 10:26, 10:07, 10:22, 10:00 and 9:52, overall time of 1:01:04, average pace of 10:10. Average heart rate was 149, nice out, light breeze, good easy run.

12 x 1/2 Mile Repeats

Speed work, 12 x 1/2 mile repeats. One word - ouch. I don't recall the last time I felt like throwing up after running, but it's been quite a while. Was in the upper 50s out, so was able to wear shorts and short sleeves, but was a bit cool with the wind, otherwise I would have sweated more than I did. Got out the door about 6pm, so when I was done, the sun was setting, but got it in. Warmed up with a mile at 9:41, then stretched for 2 minutes, then ran a loose 2 minutes at 9:17 pace, then did 12 repeats of half mile and 2 minute walking recovery. The repeats were at 7:56 pace, 7:51, 7:53, 7:51, 7:52, 7:46, 7:52, 7:48, 7:39, 7:47, 7:52 and 7:50. The last repeat included the overpass hill and I was pushing it to keep the pace, but hung in there. Then I had a cool down mile at 9:44. Overall a good run, glad to get it over with, was tough. Average heart rate overall was 157, with the average in the repeats in the mid to upper 160s.

10 Mile Pace Run

10 miles up at the lake, running south then through the woods, then north to the east parking lot, then back south and over to the spur, then out on the spur and back. 1 mile warm up, then 8 miles at pace, taking 2 short 30 second breaks, then 1 mile cool down. 1:29:41 overall time, 8:58 average pace, 8:48 average pace for the middle 8 miles, average heart rate of 162, so about where I want it to be. Splits of 9:31, 8:49, 8:48, 9:00, 8:48, 8:50, 8:56, 8:38, 8:37 and 9:39. Good run, record 10 mile time, was tired when I got done, but not too bad.

6 Mile Run

6 miles up at the lake, running south first, then up to the sailboat cove and back. Ran up the overpass hill for the final hill. Overall time of 58:53, average pace of 9:48, splits of 10:00, 9:58, 9:52, 10:00, 9:52 and 9:10. Average heart rate of 152. Overall an easy run, legs were a little tired from the long Sunday run.

18 Mile Long Run

18 mile run up at the lake with my brother Troy. His longest run had been a half marathon, but he was able to do it fairly easily. Ran out on the spur and back to the car, then ran up past the sailboat cove and back. 18 miles in 3:03:02, 10:10 pace, aveage heart rate of 152. Troy had to take a bathroom break during mile 12, I just walked back and forth in the parking lot for about .3 miles or so during that time. Splits were 10:25, 9:51, 9:48, 9:52, 9:59, 10:40 (jelly belly mile and uphill on the bridge), 9:32, 9:46, 9:55, 11:12 (shot bloc mile and stopped at car briefly), 9:52, 13:18 (bathroom break mile), 9:58, 9:54, 9:53, 9:55, 9:38 and final mile of 9:26. Felt pretty good at the end, could have ran a few more miles but glad I didn't have to (:

6 Mile St Charles Run With Brother

6 miles with the FFRC on the old St Charles Course, heading out 3 miles then back. Ran with Bob, Bob and Tim, along with my brother. Bob was setting the pace on the way out, but he was doing 10 miles, so he kept going when we turned around and headed back, Tim and his friend Bob were setting the pace on the way back, and were running a bit faster than I expected, but it was fairly comfortable. 6 miles in 56:43, average pace of 9:27, average heart rate of 154, splits of 9:53, 9:40, 9:29, 9:32, 9:06 and 8:59. Felt pretty good, but probably should have ran a bit slower seeing that I have 18 to do on Sunday.

10 x 1/4 Mile Repeats

Was intending to do 10 x 1/2 mile repeats, but messed up while programming the garmin, and ended up doing 10 x 1/4 mile repeats. I was pressed for time, so I had programmed in a 1/2 mile warm up / cool down, then during my first repeat when I looked down and saw 300 ft to go, I knew something was up. Worked out OK, probably didn't need to do half mile repeats with running Saturday and Sunday as well. Warm up 1/2 mile at 10:02 pace, then stretched for 2 minutes, then ran for 2 minutes, then did 10 1/4 mile repeats with 2 minutes of walking between. Repeats were at 7:46 pace (first one where I thought I was doing half mile), then 6:56, 6:58, 6:58, 6:57, 7:00, 7:05, 6:57, 6:54 and 6:50. Cool down 1/2 mile at 9:42 pace. Overall 4.96 miles in 49:27, 9:57 pace.

10 Mile Afternoon Tempo Run

10 mile afternoon run up at the lake, with 8 miles at pace and a 1 mile warm up an cool down. Ran with my brother, who kept me going at a good pace. 9:40 warm up mile, then 9:10, 8:54, 9:03, 9:09, 9:02, 9:06, 8:47, 8:56 and then a cool down mile of 9:45. Total time of 1:31:36, overall average pace of 9:09, the pace for the 8 'pace' miles was 9:02, so pretty good clip for those. Average heart rate was 160, so even that was pretty steady. Nice out, but somewhat windy. Run felt good, another 10 mile record for me.

6 Mile Afternoon Run

6 mile fairly easy run up at the lake. Did the big loop adding in the south tail, running with my brother Troy. 58:30 total time, 9:45 average pace, splits of 9:43, 10:22, 9:41, 10:03, 9:39, 9:00. Took it fairly easy, average heart rate of 156. Was still dragging some from the long weekend.

Another 5 Mile Hilly Run

Another 5 miles out in VA, running with Wang, my brother Troy and his Son (my nephew) Tyson. Similar course as the day before, but even more lack of sleep, so a bit slower. 55:15 total time, 11:03 average pace, splits of 10:44, 11:54, 10:10, 11:25 and 11:01. I'm sure if I ran a hilly course like this more often I'd get use to it, but zoinks.

5 Mile Hilly Virginia Run

5 miles out in VA, running around Eph's neighborhood with Wang. Run felt good despite the lack of sleep. Very hilly course, so a few extra walk breaks and some slow going. 53:50 total time, 10:46 average pace, splits of 10:10, 11:30, 10:04, 10:55 and 11:10.

10 Mile Afternoon Tempo Run

10 mile afternoon run up at the lake, 8 miles at pace with 1 mile warm up and cool down. 10:10 warm up mile, then miles of 8:53, 9:20, 9:00, 9:02, 9:12, 8:54, 9:25, 9:00 and then a cool down mile of 9:53. Record 10 mile run, felt pretty good. Average heart rate was 161, though the garmin was acting flakey the first mile (average of 172 when really it wouldhave been around 150 or so). Ran up at the lake, going south to the end of the tail, then through the woods, then over and out on the spur, then back.