Running Report 4/20/15 -- 4/27/15

4/20/15 MARATHON MONDAY
Six miles on the treadmill.  Yasso 800's.  Half a mile run with a quarter mile jog in between.  Half a mile was done at 3.20 and the quarter mile recovery jog was also at 3.20.  Did 8 repetitions. 

Week 6 miles
Month 68 miles
Year 240 miles

4/21/15 TUESDAY
3 mile recovery jog.

1. 4.20
2. 4.10
3. 4.20
4. 4.24
5. 4.22
6. 4.22

Total time of 26.00 average of 8.40 minutes/mile. 

Week 9 miles
Month 71 miles
Year 243 miles

4/22/15 WEDNESDAY
Ran 4 miles on the treadmill.  Basically a hill work out.  I would put a very steep incline for about three quarters of a mile and then back down to 5 percent as a recovery jog for a quarter of a mile.  I was just mixing it up.  No speed work but working pretty hard on the incline. 

Week 13 miles
Month 75 miles
Year 247 miles

4/23/15 THURSDAY
3 mile recovery jog. 

1. 5.09
2. 5.11
3. 5.12
4. 4.56
5. 4.57
6. 4.47

Total time 30.14 average of 10.05 per mile.

Week 16 miles
Month 78 miles
Year 250 miles

4/24/15 FRIDAY
Ran three miles today.  My Texas Canyon 10K race was on the last Saturday in March and so I have decided to either have one race a month or on the last Friday of the month do a workout that is race like.  Basically, I didn't want to do a race-like workout every Friday.  So three Fridays a months the workout is hard but manageable.  On the fourth Friday, the workout is all out effort or mostly.  My 10K was at a 7.37 pace.  That terrain was up and down and for 6.2 miles.  The subsequent three Fridays of workouts my three milers were all around 7.20 pace.  So my goal was to shoot for a 7.00 pace.  The first half mile is always one of the hardest.  Then on the fourth half mile I was getting tired and I was entertaining the thought of slowing down and averaging maybe a 7.05 mile pace.  Then with one mile to go I thought, "I haven't worked so hard up to this point just to slow down now and forfeit all of that effort".  With that I pushed myself to the end, especially that last half mile. 

1. 3.30
2. 3.26
3. 3.30
4. 3.33
5. 3.29
6. 3.19

Overall time of 20.50 average of 6.57.  Even though it was very difficult and required a lot of self discipline to keep pushing the entire time and not slow down.  When it was all over I was quite happy to be able to run under 21 minutes for three miles.  So for the next three Fridays my plan is to run the three miler in the 7.10 -- 7.15 pace range. 

Week 19 miles
Month 81 miles
Year 253 miles

4/27/15 MONDAY
Ran three miles in an interval type work out.  I started by running hard for two minutes and a recovery jog for for one minute.  Then I switched to one minute hard run followed by one minute recovery jog.  I have no idea how long it took me to do the three miles.  I think I might have been able to push a little harder because my heart rate at the end was about 104.  I should have been at least 120.  I did work hard on the parts I was supposed to though.  I really didn't feel like doing Yasso 800's today so I just made up my workout on the fly. 

Week 3 miles
Month 84 miles
Year 256 miles