Running Report 5/1/15 -- 5/4/15

5/1/15 FRIDAY
Ran three miles today. 

1. 3.33
2. 3.29
3. 3.29
4. 3.32
5. 3.32
6. 3.21

Total time 20.58 average of approx. 6.59 minute per mile! My original goal for the run was a 7.15 average.  At the end of the first half mile, I thought I would go for a 7.10 based on how I was feeling and the half mile split.  At the end of the second half mile I looked at my watch to see a 3.29 which was a littl surprising.  So I thought maybe I was revise that down to a 7.05 pace for the three miles.  At the end of the third half mile, I looked down to a 3.29 again.  I thought "to heck with it.  I am just going to go for that seven minute mile pace".  That is what I more or less finished with.  Yes I had to work at it but it didn't seem as challenging as last weeks 7 minute pace.  Still challenging but not quite as hard.  Heart rate after 45-60 seconds of finishing was 140. 

Week 15 miles
Month 3 miles
Year 268 miles


5/2/15 SATURDAY
Ran nine miles today.

1. 4.33
2. 4.16
3. 4.18
4. 4.19
5. 4.22
6. 4.22
7. 4.17
8. 4.30
9. 4.19
10. 4.07
11. 4.16
12. 4.08
13. 4.13
14. 4.22
15. 4.22
16. 4.12
17. 4.09
18. 4.20

Total time 1:17.37.  Average of approximately 8.41 per mile. 

Week 24 miles
Month 12 miles
Year 277 miles


5/4/15 MONDAY
Yasso 800's today.
Ran half mile in 3.15 and then slow jog for 3.15, repeat six times.  My first half mile was really hard.  They always are.  Additionally there was a decent headwind and I finished the half mile about 2-3 seconds slow.  I thought that I would do then next half mile in 3.15 as I would have a tailwind, but after that I would change the time to 3.20.  Upon finishing the second repeat, I was about 5-6 seconds fast and it wasn't as hard as the first one.  The tailwind really helped.  Right before starting the third one I convinced myself to do that one in 3.15 and after that I would change the interval time to 3.20 for sure.  I knew it would be hard and into the wind, but this was the last one at 3.15 so I had to push myself to not finish slow.  Upon completing the third repetition, I was 11 seconds fast!  I was surprised I knew that I had worked hard to keep a good strong pace but I had no idea that I was going so much faster.  Repetitions 4-6 were right on the money.  In the end I was glad that I stuck to my original goal of 6 repetitions of 3.15 each.  I had to work at it though and it was not easy.  I had to employ the short goal technique of making it to the telephone pole, and then making it to the next treee etc. etc.  I also thought about how working hard today would pay dividens on my race pace run on Friday and my long run on Saturday.  If I work hard on those two, it will then pay dividens on my interval workout next Monday and so on and so forth.  Three miles of running intervals at 6.30 pace and about 2 miles of slow jog for a total of 5 miles. 

Week 5 miles
Month 17 miles
Year 282 miles