Short speed
I have got my mind made up that I am not going to even think about the weather when I get out there. It is cold and there is not much to say about it. I have to train and I have to get myself in race shape. There is no other way to do it.
The goal for this speedwork was to hit my window. I was doing 2 x 200, 6 x 400, 2 x 200.
The 200s I hit at 33 seconds. 400s 1:25. I was right in my window. It was really difficult. But I managed to complete the workout.
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Easy Run 3.09 Miles
I started running in the afternoon during my lunch. I am going to start running everyday that I can during my lunch. I like the fact that it is not dark and it is still not at the coldest point during the day.
The first mile that I did was 7:13 pace and this felt alright. I am just going with feel right now. If I feel alright to run at that pace I am not sorrying about it. The second mile I did was 7:21 pace. Again I felt fine. The third mile I did was 6:59 pace. I did not feel as though I was going really fast. 443ft I did at 6:32 pace. I did a total of 3.09 miles in 22:05.
I feel as though my running is improving everyday. I am making gains in areas of endurance that I think is an important part of my training.
I have a difficult workout coming with my tempo intervals tmw so I am looking forward to see what I can do.
Brooksrunner
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3.09 Miles Easy Run
Today I ran an easy day because yesterday I did a tough tempo run. I was happy to be able to go out and do a nice easy run. I don’t know why I always run faster after tempo runs the next day. Today was no expection to the rule.
The first mile I did at 7:00 flat. The second mile I did at 7:20. Mile 3 I did 7:22 pace. For the last 494ft I did 5:36 pace
I finished up with 21:35 total time for 3.09 miles. My pace was 6:59 pace. I felt really good today. I do have trouble in the early stages of mile 1 and the first quarter of 2 but I start feeling comfortable once I really get into it. Well, I am going to go. I need to eat.
Tough speedwork tmw. Wish me well. By the way I must say my garmin rocks! I dod not know what I would do without it.
Brooksrunner
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Tempo Interval 4.16: One for the ages. . . . .
This was one of the toughest workouts that I have done this winter training series. For one it was very cold and the there were terrible wind gusts. As I left the parking lot the wind blew my hat right off my head. I had to head back to get my hat about 10 feet behind me. It was very cold. but I warmed up fast. I auto lapped my garmin for my pace because I wanted to stay within my window. So I lapped the watch for every half mile. My window for tempo intervals is 6:26-6:36. So join me for the ride.
The first half mile I did in 3:15 for a 6:30 pace per mile. Lap 2 I did 3:17 for a 6:36 pace. This lap was somewhat difficult because I had to climb a small hill. It was not significant but it was a nice grade. Lap 3 I did 3:15 for a 6:31 pace. Lap 4 I did 3:18 for a 6:36 pace. Then I took a three minute rest break. I thought this first half went rreally well because I was pushing it all the way. I was glad for the break. I took my wrist watch and timed the three minutes so not to exceed the time.
Lap 5 I really started to feel good and I started to push. I did 3:01 for a 6:03 pace. This was up a nice little grade as well. Lap 6 I did 3:11 for a 6:24 pace. I was starting to feel really stretched at this point but I kept going. I knew that I was not done yet. Lap 7 I was starting to drag and dropped down to 3:21 for a 6:43 pace. The last lap I really pushed because I knew that it was going to be over and I did not want to leave nothing on the table. Lap 8 I did 3:15 for a 6:32 pace. The 59ft or 15 seconds I did at 23:20 pace.
I ended up completing the tempo interval at 4.16 miles 26:38 total time and most importantly my overall pace was 6:24/mi. Hitting my numbers is critical for my progress. Yesterday was a good day for me. I think I am improving at a faster rate than I did in the summer time. I know it is cold but maybe the cooler weather is better for my training.
Have a great day.
Brooksrunner.
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10 Miles easy
Before I get into my running I just want to say that despite the inner termoil that is going on in my life I find running has always helped me to find a peace within. When I stopped for a week I could tell that I needed to get back out there and grind again. Running is the glue that mends the little things together for me. Running is the cleaner to make the windows glow again. Kind of like when you look in a glass and you can see your reflection clear as day. It is the cornerstone of who I am as a person now and that is a good thing. I am a runner that is who I am. I love it and I enjoy the peace it gives me.
With taking a week off I could see things were starting to go south. It is funny to call it an addiction but I am addicted to running. With that said today I went out for a run and it was 41 and sunny with a nice breeze. I felt very comfortable out there today. So comfortable I did not realized how fast I was going and not even feeling like I was expanding any energy. I even talked to myself to make sure that I was running at a comfortable pace.
Mile 1-5
The first mile mile I clocked at 7:20 and I did not feel as though I was even moving. Mile 2 I slowed down to a 7:23 but I was still feeling just right. I did not feel as though I was going at break neck speed. Mile 3 I started to come into the corn field area and the wind was blowing across the fields but it was not to bad. I did mile 3 in 7:32. I was working on my arm movement today as I was going up some small inclines. I always like to work on one thing as I run. I was working the arms today but not going any faster with my foot turnover. Mile 4 I hit 7:28 but I was really working my arms up some small rollers. Mile 5 I worked the arms pretty good as there was a nice little incline which was steady. I hit a 7:25 for this mile.
Mile 6-10
Here is where things started to get interesting. I did mile 6 at 6:51 pace and there was a steady incline but the last mile ended with a nice down. I kicked with the arms going up but I let go and went with the down pretty well. I did not feel as though I was moving pretty fast at this point. But I was going to go with it as much as possible. Mile 7 I did 6:47 and again I was just going along as normal as possible. I even did a talk check to see if I was going to fast. I was going but I was not feeling tired. Mile 8 I did 6:51 coming off some nice downs. Mile 9 I did 6:52 but I started to work just a little here. I started to kick the arms a little more. I just wanted to work with the arms today and see if I got any positive effects. Mile 10 I just let it all out. I just went for it because I knew I did not have much more to go. I ended up hitting 6:44 for that mile. 92 more feet my pace was 10:52. I finished the run with a time of 1:11:24, 7:08 pace.
For a training run I was very happy with that time. I was shocked at the fact that I ran the last 5 miles under 6:50 pace. Good job! LOL! Kick Ass! Yes! Things are starting to come together. I know its only one training run but I happy to be running faster. I did the same run yesterday and I did 1:19 and change. I guess you can take into consideration the pouring rain.
I just want to keep up this desire and stay hungry. I am proud to be apart of this site. It is amazing. You guys are great and oh so supportive of my running. Thanks for looking at my blog. When I started this blog I did not know it would take on a life of itself. 7000 views and 170 posts later here we are. I am looking to do some big things for Brooks ID this year. I looking to smash some of my PRs.
Well, I need to go but have a good afternoon. I hope the Raven’s win today.
Brooksrunner.
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10 easy run
This morning I went out for a 10 mile easy run. It was pouring rain. It rained the entire run. I started to get cold a little towards the end of the run. I did 1:18 and some change. I avg 7:56 pace. I was soaked when I got back to the car. My feet were also starting to get cold. I am going to buckle down and start working hard despite the cold.
Happy Holidays,
Brooksrunner
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15 Mile hard Effort xmas day
This was the first time that I have run in a week. The snow has been very bad here. I also have not been motivated to get out and run.
The first three miles were terrible. I was not feeling good at all. I stopped probably three times because my stomach was acting up. After that I felt good. As I got into mile 5 I felt really comfortable. It was cold but I felt warm as I was running. There were some 2% grade climbs during this run. As I hit miles 6-9 I started to feel really comfortable. I started to bang out some good miles. Miles 10-15 were great. I did my last mile at 7:16.
The first three miles killed my pace because of the stopping.
15 miles 1:59:06, 7:56 pace. 2400 cals. I finished strong.
Merry xmas.
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Double Day Temp and Easy Run
This morning it was not that bad out. I went out and did a tempo run this morning before work. I was doing fine until I ran into a chain which was for stopping cars. It got me pretty good. I only ran for 18:56. I wanted to go out for 20 mins. I turned around at 10 mins but I came back a little faster. I am not going to knock myself for that. I ended up doing 2.79 Miles at 6:47 pace. I missed my window by 5 seconds but considering that this was the first time I did a tempo run in a while I should not be that disappointed with it.
I am starting to feel alot better with my legs. They feel stronger.
After work I went out and did an easy run. The temp was really cold but the wind was not blowing that hard. It felt like it was 19 degrees out. Eventhough the temp was 31 about an hour ago. The run started out alright. It seems as though I always have to find my way within about 20 mins during the run. As I hit the turn-around I started to kick a little. Although I was warm I just wanted to get back. LOL! You know when it is cold I tend to not mess around out there. Mile 5. 7:13, Mile 6 7:23, Mile 7 7:08 last 334ft 6:49. I finished up with 53:49, 7.05 Miles at 7:38 pace 4 secs from the bottom of my window.
This has been a good day for me running. 9.84 miles.
Well, happy running! I am going to eat dinner now. Have a great evening.
Brooksrunner
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7 miles in the rain
This morning I ran in a light to moderate rain with the temps at 35 degrees. I see that the daily weather will be apart of my reporting each day. By the time I got to mile 2 I was drenched. It was not pretty.
Mile 1 7:35 I started out at a moderate pace did not want to go out to hard. Light rain and wind at my back.
Mile 2 7:33 Turning onto Rockledge I was feeling good but the rain started to come down alot faster.
Mile 3 7:25 Old school the wind and rain was still at my back but I knew I had to come back into the rain and wind.
Mile 4 7:36 I ran directly into a head wind with rain. The footing was starting to get a little slippery
Mile 5 7:36 I started to feel comfortable and pushed more as I knew I only had a couple of miles to go. Lots of wind and rain. Nice downs which was good.
Mile 6 7:24 I worked hard in this mile because I was trying to stay focused and keep my mind off being wet.
Mile 7 7:15 I started to drive really hard as I hit ridge road crossing 81N and S. Nice down to carry me home.
336ft 5:53 I really started to work. I knew there was not much left to finish so I thought to myself finish strong.
52:48 7:28 pace
As I progress back into running again I am noticing that I am finding my pace again. I am very happy with the fact that I did not look at my watch on an easy day. Looking at my splits I think they were pretty good. I ran pretty even. When I do not look at my watch I am able to focus more on the things that I need to do for running more. Thus, I think this will help me to improve overall as a runner. I was not shocked at the splits because when I ran today I felt as though I was running at an even pace and picking it up as I was nearing completion of the run.
This week I am going into a full week with some good miles under my belt. I am taking off monday and going into Tuesday with an easy run and a tempo run in the evening. I am going to get my miles up this coming week. I am going to hit all phases of training this week.
Well enjoy the rest of the weekend and relax.
Brooksrunner
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10 Mile Long Run Toasty 36 degrees
I keep telling myself that this weather is going to get better here in central pa. Today was a toasty 36 degrees with the temp feeling like 31. I want to make it past these next few months it is going to be more mental than physical for me. I can run I just do not want to run in the cold. It was really hot in the summer but I would rather run in that heat any day than run in this crap. This is torture.
This morning I started out at a comfortable pace because I did not want to overdue it in the first half. The first couple of miles I had to find a comfortable pace and I did that pretty soon into the run. As I was heading out of mile 2 and into mile 3 the wind started to pic up over the hills. I was running into a head wind which was not very nice. I kept pushing and as I arrived at mile 5 things were starting to feel better. I started to push at mile 5-8. By this time I had a nice wind at my back and I started to pic up the pace because I knew I would be done soon. I finshed the run very strong and I am glad that I took a couple of days off because my right calf feels much better.
10.02 miles, 1:18:47, 7:52 pace, 1434 cals.
I was looking at the weather for the next 10 days and it does not look good. Sunday hi. 41, Monday hi. 45, Tuesday hi a nice 50 degree day. Wed hi. 33, Thursday 34, Friday 33. So here we go another week of blistering cold.
Well, I am off to get some breakfast. Have a great day
Happy running,
Brooksrunner
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