Running Report 6/23/15 to 7/2/15

6/23/15 TUESDAY
Ran 3 miles in the morning.  Half mile splits are as follows:

1. 4.00
2. 3.49
3. 3.57
4. 3.59
5. 3.55
6. 3.54

Total time 23.36 average of 7.52 per mile.

Week 6 miles
Month 107 miles
Year 507 miles

6/24/15 WEDNESDAY
Ran approximately 5 miles.  Not all splits were the same distance.  I ran up over a bridge and over it again on the way back again. 

1. 4.26
2. 4.05
3. 2.14
4. 2.53
5. 2.25
6. 2.28
7. 3.25
8. 2.41
9. 4.20
10. 4.57

Week 11 miles
Month 112 miles
Year 512 miles

6/25/15 THURSDAY
Ran three miles in the morning.  Half mile splits are as following:

1. 4.13
2. 3.49
3. 3.47
4. 3.57
5. 3.52
6. 3.52

Total time 23.32 average of 7.51 per mile. 

Week 14 miles
Month 115 miles
Year 515 miles

6/26/15 FRIDAY
Ran 13 miles in the morning.  All splits are half miles except two in the middle are mile splits.

1. 4.07
2. 3.43
3. 3.45
4. 3.47
5. 3.44
6. 3.44
7. 3.47
8. 3.44
9. 3.43
10. 3.42
11. 3.46
12. 7.37
13. 8.08
14. 4.14
15. 4.12
16. 4.10
17. 4.04
18. 4.24
19. 4.35
20. 5.07
21. 4.31
22. 4.35
23. 4.30
24. 4.46

Total 1 hour 46 minutes 34 seconds,  Average of 8 minutes and 12 seconds per mile.

Week 27 miles
Month 128 miles
Year 528 miles

THOUGHTS: This long run turned out to be the run of two halves.  The first half everything was going well.  I was hitting close to a 7.30 pace pretty consistently, and I was even considering going for a 7.20 pace on the way back.  A mile and a half before the turnaround, I the wall for the first time.  Then upon turning around I realized that I had had a tailwind, and things went down from there.  Pretty soon any thought of time went out the window and I just wanted to finish regardless of the time.  I also wanted to finish without going into heat exhaustion or dehydration because I didn't have any fluids with me.  I also was starting to chafe and so that wasn't helping any either.  With about three miles left I go a little crazy and took my shrit off and tucked it in my shorts.  This helped tremendously even though I was hoping that nobody would see my in such a compromising situation.  I totally bombed the second half of the run but at least I was able to finish the mileage. 

6/27/15 SATURDAY

No run.  Between a disapointing run yesterday and no run today, it has been frustrating.  This is the first time I have not run six days a week, sincey probably April, not sure though.  Hopefully this is the only day I miss during my 18 week training cycle for the St. George marathon. 

6/29/15 MONDAY
Ran six miles in the morning.  Half mile splits:

1. 3.31
2. 3.23
3. 3.28
4. 3.32
5. 3.27
6. 3.32
7. 3.33
8. 3.23
9. 3.26
10. 3.27
11. 3.31
12. 3.31

Total time 41.50 average of 6.58 pace.

Week 6 miles
Month 134 miles
Year 534 miles

THOUGHTS: I tried to make up for missing Saturday by doing what I would have done Saturday for today.  I was happy to get the six mile a hair under 7 minute pace.  It was taxing and took self discipline.  However, I did not have to go all out and completely empty the gas tank to finish at that pace so I was very happy about that pace.  This helped me feel a little better that I was not to far off track from missing Saturday's workout.  I will just remember that one workout is not going to make or break a training cycle. 

6/30/15 TUESDAY
Ran three miles in approximately 23.15 which translates to a 7.45 pace.

Week 9 miles
Month 137 miles
Year 537 miles

7/1/15 WEDNESDAY
Ran three miles.

1. 3.48
2. 3.47
3. 3.47
4. 3.39
5. 3.36
6. 3.49

Total time of 22.28 average of 7.29 per mile. 

Week 12 miles
Month 3 miles
Year 540 miles

7/2/15 THURSDAY
Ran three miles this morning.

1. 3.15
2. 3.12
3. 3.17
4. 3.20
5. 3.21
6. 3.11

Total time 19.40 average of 6.33 per mile.

Week 15 miles
Month 6 miles
Year 543 miles

THOUGHTS: Very happy about this pace and time.  Going into it, I thought I would shoot for a 6.40 pace.  After the first split of 3.15 I wasn't sure if I could hold that the whole way but I thought that I would get the 3.15 for the next split.  Usually, after that first half mile I am finally loosed up and moving good and although it felt like I slowed down a little bit, a 3.12 was awesome.  On the next half mile I thought I could slow down a little bit, but it was some a little to slow.  On the turn around I realized I had had a slight tail wind so I would have to work a little extra hard to not drop to many seconds on the next two half miles.  Sure enough I dropped to many seconds, 11 to be exact.  In the last half mile I wanted to maintain the pace and not drop off.  As I got closer to the finish I naturally increased my pace.  I thought I was going to be at a 3.05 or 3.07 so I was surprised to see a 3.11.  Apparently the beginning of that half mile was a little bit slow.  Very happy overall with the time and pace.  I think that has been as fast as I have gone this year.  These runs are very hard and take a lot out of me and I don't look forward to doing them.  However, these runs will make the 7 minute pace seem much more manageable.