Running Report 7/6/15 -- 7/8/15

7/6/15 MONDAY
Ran two different times today.
Morning run -- Yasso 800's.  Run half mile and at 3 minutes and slow jog 3 minutes.  Here are the times for the repeats as best as I can remember them:

1. 3.02
2. 2.55
3. 3.01
4. 2.58
5. 2.54

Including jogging in between repeats and a cool down I will tack on another half mile for a total of 3 miles.


THOUGHTS: This was a hard workout!  One that I don't look forward to doing because of the pain involved, one that I am elated to have completed successfully.  The first repeat is always hard because the muscles are cold and tight and the body is complaining about what it is being forced to do.  Repeats 2-4 were difficult.  Repeat 5 was one of those that you store away in your brain for mental ammunition later.  "If I can do that 5th repeat on the Yasso 800's, I can do this....".  The first 200 meters were ok.  The last 200 meters was race pain, going deep into the well.  Opening up what I call a dark room of physical pain.  Letting all the dark pain out, searing into my arms, legs and lungs, and bathing the room with the light of self-mastery.  The next time I visit this room there will be less of the dark pain and more light of residual self-mastery.  At some point I will finally have to move on to the next room because this room is well lit with many lumens of grit and determination. 


Afternoon run -- 3 miles untimed, slow recovery jog.


Day 6 miles
Week 6 miles
Month 32 miles
Year 569 miles


7/7/15 TUESDAY
Ran twice today.
Morning run -- 3 miles

1. 4.03
2. 3.40
3. 3.54
4. 3.44
5. 3.42
6. 3.43

Total time 22.49 average of 7.36 per mile.


Afternoon run -- 3 miles

1. 5.23
2. 4.38
3. 4.49
4. 4.52
5. 4.18
6. 4.37

Total time 28.40 average of 9.36 per mile.


Day 6 miles
Week 12 miles
Month 38 miles
Year 575 miles


7/8/15 WEDNESDAY
Ran twice today.
In the morning 6 miles on the treadmill.
First was a half mile warm up.  Then every quarter mile I would alternate between fast and "recovery" pace.  I am going to try and transition away from saying the word slow.  Here is an approximation of how it went.  I am going to put the "miles per hour" since I can accurately remember that and the minutes per mile pace will be approximations

1. 8.0 mph -- 7.31 min/mile
2. 9.2         -- 6.30
3. 8.0         -- 7.31
4. 9.2         -- 6.30
5. 8.1         -- 7.26
6. 9.3         -- 6.26
7. 8.1         -- 7.26
8. 9.3         -- 6.26
9. 8.2         -- 7.20
10. 9.4         -- 6.20
11. 8.2         -- 7.20
12. 9.4         -- 6.20
13. 8.3         -- 7.13
14. 9.5         -- 6.13
15. 8.8         -- 7.00
16. 10.0       -- 6.00

At this point I did a half mile recovery starting at 7 minutes per mile and slowly backing off the pace ending at like 7.30 at five and a half miles. 


Afternoon run -- 3 miles

1.  4.51
2. 4.47
3. 4.20
4. 4.23
5. 4.23
6. 4.18

Total time 27.05 average of 9.02 minutes per mile. 


Day 9 miles
Week 21 miles
Month 47 miles
Year 584 miles