Long run 12 miles
I went to maryland to run with friends this morning. It was great running with old friends. I ran with TNT which was great. It was a great day for running this morning. I ran two easy miles before everyone got there.
10 miles, 1:25:54, 8:33/mile, 1204 cal, total ascent 1432 ft, total descent 1502 ft.
I also registered for the Bel Air Town Run next sunday morning.
Well, have a good evening. I am going to watch Lebron and the Cavs tonight.
Enjoy the rest of the weekend.
Brooksrunner
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Speedwork
Tonight I did some speedwork my coach gave to me.
800 M warm up
1200 M speed
400 M slow jog
400 M speed
400 M slow jog
400 M speed
800 M slow Jog
Repeat this three times
I did
1200 M avg 4:59/mile for all 3
400 M avg 1:28/mile for all except 1 (did not do last one)
It was a really difficult speedwork. I did a total of 6.22 miles, avg pace 9:28/mile, 889 cal.
That was a very difficult workout for speed. All that counts is I got it done. . Happy, Happy, Joy, Joy
Brooksrunner
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5 Easy Miles
I just got back in from doing 5 easy miles. It was really nice and cool outside. A vast contrast from this afternoon where I know it had to be in the high 80’s. It’s off to bed. I feel like I got alot accomplished today. I wanted to put in a lot of miles today. I got that done. The first ten was difficult. But the second five was easy.
5 miles, 43:00, 8:36/mile, 793 cal, 394 ft ascent, 275 ft descent.
All I have to say is Good Night!
Brooksrunner
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10 miles of hills
First of all I must say I was so hot today my legs were sweating. If I was a car I think I would have been overheating. Today was a brutal day for me. I worked really hard today. I wanted to work harder because I felt like I should have done better at my last race. I have a 5k coming up on June 7 and I am going to work hard until race day.
Today was just wicked. One hill after the other. There were rolling hills and just long hills with steep inclines. There were a couple of times that I just had to stop. The hills got me. The last mile there were 5 rolling hills and I thought I was going to die but I ran a nice 8:32 pace to finish up the run.
10.00 miles, 1:34:52, 9:29/mile, 1571 cal, 1523 ft total ascent, 1524 ft total descent.
That was one the best hill workouts I have done in a long time. I am going to do that as a regular run. I think that will get me in shape when running on flat ground.
Off to find some food, I am starving,
Brooksrunner
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7 Miles Pushing with Coach. . . . Rain, Rain, Go away come back another day
Yesterday, I ran with my running coach. He was passing through my town and we met in Harrisburg and ran along the water by front street. If you ever get a chance to run in harrisburg its a nice run. You really have to not pay close attention to the water color it’s not very pretty. He wanted me to hold 7:50 pace for 7 miles. I pushed it really hard but I ended up only holding 8:07 pace for 7 miles.
About 3.5 miles into that run it started thundering and it was really nasty. It started to pour and I was soaked from head to toe. I decided to take my shirt off thinking that would help. It just made matters worse because the wind started picking up and the ran began to sting me in all over. It was painful. But I must admit it is fun running in the rain.
In the last mile he wanted me to run a mile time trial at 6 min pace. To tell you the truth I was spent. I did not have much in me. He ran a 6 min pace and I pulled in behind him at 7. I really worked hard to stay with him. It’s great to have someone motivate you and push you through those tough runs.
We finished up the evening with a couple of draft beers and some wings. While watching the Cavs lose game 3.
7 miles, 8:07/mile, 1124 cal,
enjoy your evening sweat 365,
Brooksrunner
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5k Memorial Day Run
I ran yesterday morning in Lebonan, PA. It was a nice course with some low grade hills around 2 miles. At the end there was a nice grade hill. It was also hot and humid yesterday. Overall it was a nice run. I think I will be doing that one again. I also got a nice T Shirt.
5k 22:35.
I am going to be running with my coach later. He is passing through town and wants to run with me. Should be fun.
Have a great weekend and to all the vets and people who are serving our country hats off to you.
Brooksrunner
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Tempo Run 3 miles
Tonight was a great day for a run. I did some tempo work tonight on the track. I was going for a 6:59 to 7:17 pace if I could. I really did not know if I could do this but I tried.
3.01 miles, 20:41, 6:53/mile, 475 cal.
I also did 2 miles of warm-up and cool down. I met and exceeded my expectations tonight. I really worked hard tonight. I am so happy with my progress. I am running a 5k on saturday. Have a good weekend folks.
Brooksrunner
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Morning Easy Run & Hill repeats and short speed
Tonight was a beautiful night. It was a little hot for running but the group I ran with did well tonight. Tonight we did a nice little mix of speed and hill repeats. I only did three repeats because I did speed the night before.
Morning Easy Run
6.00 mi, 52:57, 8:49/mi, 962 cal.
Hill repeats and short speed
4.88 mi 40:28, 9:02/mile, cal 725.
I hope you guys enjoy your evening.
Brooksrunner
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Speedwork 400’s and 200’s
Tonight I did some speedwork. It was a great night to workout. The weather was great tonight. I did some track work tonight.
400 x 4 average pace was 1:22 with 1:29 rest. 200 x 4 average pace .41 sec 30 sec rest.
1.38 miles, 11:26, 8:17/mi, 817 cal.
.64 miles, 4:44, 7:27/mi, 92 cal.
Overall I had a great workout. I am looking forward to running a race coming soon. So everyone have a good evening.
Brooksrunner
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10 Mile Long Run
Today was a wonderful day to run. The weather was great. There was a slight breeze and it kept me cool as I ran. I had a good run this morning. I don’t know if its my age or or the 40 yr old syndrome. But it takes me a little time to warm up. The first miles are sometimes difficult. But once I get it together I am good. It’s llike some people who don’t get their coffee in the morning. They can’t function.
10 miles, 1:28:25, 8:50/mile, 1592 cal. I ran the last couple of miles at a comfortable 8:22 and 7:52. I am running so much faster now.
I must say the speed and tempo runs have really improved my easy and long runs. I am seeing my times dropping daily. Its great. Anyway enjoy the last day of the weekend.
Congratulations to all the people graduating today! You rock! It took a lot of hard work to do what you have done. Now you have to keep working hard. Welcome to the real world.
Happy running to you all,
Brooksrunner
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