Running report 8/31/15 to 9/7/15

8/31/15 MONDAY
Ran 6 miles this morning on the treadmill.  Starting at 8 min/mile and increasing on click every quarter mile until about 4 miles.  The last four quarter miles I increased the incline by one notch.  At 4 miles I started decreasing the pace and the incline every quarter of a mile.  Finished 6 miles in 43.30 about 7.15 pace.

Week 6 miles
Month 125 miles
Year 752 miles

9/1/15 TUESDAY
Ran 5 miles this morning. 

1. 4.13
2. 3.54
3. 3.41
4. 3.40
5. 3.46
6. 3.52
7. 3.40
8. 3.47
9. 3.55
10. 3.57

Total time 38.29 about a 7.41 average.
Ran 5 miles in the afternoon.

1. 3.59
2. 3.56
3. 3.56
4. 3.57
5. 3.52
6. 4.10
7. 3.56
8. 3.54
9. 4.08
10. 4.05

Total time of 39.58 average of 8 minutes per mile.

Day 10 miles
Week 16 miles
Month 10 miles
Year 762 miles

9/2/15 WEDNESDAY
Ran 5 miles in the morning on the treadmill.  These were the approximate minutes per mile pace ran at:  0-1 miles 6.58, 1-1.5 miles 6.54, 1.5-2.0 miles 6.50, 2.0-2.5 miles 6.44, 2.5-3.0 miles 6.40, 3.0-3.5 miles 6.36, 3.5-4.0 miles 6.30, 4.0-4.35 miles 6.15, 4.35-4.5 miles 6.30, 4.5-5.0 miles 6.00.  Total time 33.30 average of about 6.42 per mile.  That last half mile at 6.00 pace was a killer!  The last quarter mile was all anaerobic, will power, mind over matter, race pain, the dark room, etc.  As always the incline on the treadmill was set at .5%.

At night I ran five miles.

1. 4.29
2. 4.25
3. 4.19
4. 4.37
5. 4.32
6. 4.39
7. 4.31
8. 4.27
9. 4.40
10. 4.33 

Total time of 45.18 average of 9.04 per mile.

Day 10 miles
Week 26 miles
Month 20 miles
Year 772 miles

9/3/15 THURSDAY
Ran 5 miles in the morning.

1. 4.02
2. 3.49
3. 3.49
4. 3.47
5. 3.46
6. 3.52
7. 3.42
8. 3.50
9. 3.49
10. 3.59

Total time of 38.29 average of 7.42 per mile.
Ran three miles at night.

1. 4.42
2. 4.48
3. 4.46
4. 4.56
5. 4.54
6. 5.17

Total time of 29.25 average of 9.48 per mile.  Super slow.

Day 8 miles
Week 34 miles
Month 28 miles
Year 780 miles

9/4/15 FRIDAY
Ran 6 miles on the treadmill, finished at about 7.30 pace.

Week 40 miles
Month 34  miles
Year 786 miles

9/5/18 SATURDAY
Ran 12 miles.

1. 4.21
2. 4.02
3. 4.00
4. 4.02
5. 4.02
6. 4.10
7. 4.26
8. 4.24
9. 4.04
10. 4.00
11. 3.57
12. 3.57
13. 3.48
14. 3.57
15. 3.49
16. 3.51
17. 3.48
18. 3.44
19. 3.33
20. 3.36
21. 3.29
22. 3.38
23. 3.35
24. 3.30

Overall time 1 hour 33 minutes and 55 seconds.  Average of 7.50 minutes per mile.  Definite negative split.  Miles 7-9 I tried to to run at 7.45 pace and miles 10-12 I tried to run at 7.15 pace.  this was at the end of a high mileage week.  Next week hopefully will be even more mileage.

Week 52 miles
Month 46 miles
Year 798 miles

9/7/15 MONDAY
Yasso 800's today.  Run 800 meters at a certain time then run 400 meters at the same time and repeat.  I did a total of 10.  The first 800 was slow at 3.20.  Repeats 2-9 were at 3.10 or 2 seconds under that and then the last repeat I did in 2.58.  45 seconds after finishing my heart rate was at 120 beats per minute.  I was surprised it was so slow.  While each repeat was challenging, I did not have to open the door to the "dark room" all the way except on the last one.  So maybe 10 repeats at 3.05 is within reach but I don't think 10 at 3.00 is a possibility right at this moment.  That being said, I think before I took my 2 week break , I did 6 repeats at 3.00 so maybe it is possible. 

Week 8 miles
Month 54 miles
Year 806 miles