Running Report 6/1/15 -- 6/3/15

6/1/15 MONDAY
In the morning ran hill repeats.  The exact distance is unknown.  A quarter of a mile to a third of a mile. Up hill three times with a slow jog back down hill.  For the fourth repeat I ran down the hill.  Here are the approximate times:

1. Untimed, maybe in the 1.40 to 1.45 range
2. 1.38
3. 1.28
4. 1.22

Total distance about two miles when the slow jog is combined with the actual repeat.

In the afternoon I ran three miles nice and slow. 

1. 5.01
2. 5.01
3. 4.43
4. 4.43
5. 4.56
6. 4.39

Total time 29.05 average of 9.42

Day 5 miles
Week 5 miles
Month 5 miles
Year 405 miles

6/2/15 TUESDAY
Ran three miles in the morning.  Half mile splits are as follows:

1. 3.53
2. 4.03
3. 3.48
4. 4.03
5. 3.53
6. 4.04

Total time 23.47 average of 7.56 per mile. 

Ran three miles in the afternoon nice and easy.

1. 4.46
2. 4.47
3. 4.46
4. 4.47
5. 4.44
6. 4.55

Total time 28.49 average of 9.36 per mile.

Day 6 miles
Week 11 miles
Month 11 miles
Year 411 miles

6/3/15 WEDNESDAY
Ran four miles in the morning.  I did this workout as one long interval workout or a tempo run or something.  Slow increasing to fast and then decreasing to slow once again.  You will see it in the splits.

1. 4.20
2. 4.03
3. 3.39
4. 3.20
5. 3.13
6. 3.27
7. 3.39
8. 4.06

Total time 29.51 average of 7.28.  I was not concerned about the overall time.  What I was concentrating on was increasing each half mile through number five and then decreasing as evenly as possible the last three half miles.  At the begining of half mile four I thought that it might be me fastest and then I would start the descent back down after that.  Indeed it was fast but then at the beginning of number 5 I felt I could push it for one more half mile, but it would be hard.  So I did and was happy to get a 3.13.  Then it was difficult not dropping off the pace by to much in segment 6.  To get a 3.27 and have it feel slower than the two half mile before is one of the reasons, in my opinion, of these workouts.  I am shooting for that 7 minute pace during the marathon.  Everything that I can do to make a 7 minute pace seem pedistrian, easy, manageable or comfortable is good.  So obviously I have to spend more and more of my time under that 7 minute pace.  I have a long row to hoe in the next 18 weeks.  Right now I know I can do 4 miles at 7 minute pace because I have done exactly that for the last two Fridays.  This Friday I am scheduled to do 5 miles at that pace and six miles the Friday after that.  So up and on to 26.2 miles at 7 minute pace. 

In the afternoon I ran four miles nice and easy.

1. 4.46
2. 4.37
3. 5.06
4. 4.52
5. 4.53
6. 4.58
7. 4.46
8. 4.58

Total time 38.59 average of about 9.45 per mile.

Day 8 miles
Week 19 miles
Month 19 miles
Year 419