Running Report 5/23/15

5/23/15 SATURDAY
Ran ten miles this morning.

1. 4.36
2. 4.15
3. 4.06
4. 4.04
5. 4.08
6. 4.06
7. 4.11
8. 4.07
9. 4.21
10. 4.07
11. 3.47
12. 3.49
13. 3.49
14. 3.51
15. 3.46
16. 3.46
17. 3.45
18. 3.46
19. 3.53
20. 4.02

Total time 1 hour 20 minutes and 23 seconds.  Average of 8.02 minutes per mile. 

Week 31 miles
Month 100 miles
Year 365 miles

Splits 6-9 were uphill and conversely splits 10-13 were downhill.  My initial goal was about a 8.15 pace, but I was flexible.  The first two miles I was feeling good.  On the uphill for the most part I felt like I was able to maintain a good pace.  On the downhill I picked up the pace since I wasn't feeling terrible.  Back on the flat I decided to just pushing the pace at the sub 8 minute level.  Between mile 7 and 8 I could feel my body going into the first stages of breakdown mode.  Nothing terrible but my body was beginning to rebel.  It was cool though because I had such a rhythm going.  It was like the metronome was on.  It was hard though.  In the end I was very happy to get an 8.02 pace.  Next Saturday I plan to do a 12 mile run and then the week after that is the first week of official training and that first week ends with a 10 mile long run.  I would like to hit that 10 mile long run somewhere between 8.00 pace and 7.45 pace.  The Saturday after that is a 11 mile long run and then the third Saturday is a step back of 8 mile long run.  I would like to hit that 8 mile step back run at no slower than a 7.45 pace.  Each of these hard or long runs builds on the last one and gets me in better shape for the next hard or long run.  I hope to keep progressing throught the 18 week trainig program I am going to do.  We shall see.  These are the things that keep me motivated.  A sense of urgency.  I have to get prepared for something in a couple of weeks.