Speed Workout (Intervals)

8 miles total
1 mile warm up
5 X 1000 on NU peninsula; 5 X 1000 EZ recovery after each)
1 mile cool down
Strong wind from the north; about 44 degrees

Marathon 2012 Training (Brian's back!)

• Sunday March 18, 2012: 11.0 miles @ 7:23 avg pace in 1:21:07
  

Track runs for 2009 (Fall)

I've been doing a track workout every Wednesday morning at the Walton Stadium here in Columbia. After a 6 lap warm-up and stretch, I've been consistently working on doing 1000s. My goal (starting back in September) was to ease into doing 10 X 1000s by Christmas. Well, for the month of December, starting today (Dec. 2nd), I was scheduled to do 10--and I did it. Boy, was I tired. They weren't very fast--my fastest was 3:42 and my slowest (first one) was 4:07. I'd like to consistently be in the 3:30s, and eventually sub-3:00 for all 10. But in total it was a workout of about 12 miles, and a good one. And this morning it was a cool 36 degrees--but I bundled up and ended up feeling quite warm...

Happy Running!
Brian

Good Tempo Run today (10-26-09)

Ran on the Katy this afternoon--about lunch time. After a one mile warmup and water stop, I then hit it hard for a good Tempo. I wanted to go out and back for 10 miles, then a one mile cool down.

The weather was overcast, in the mid-40s, slight wind. Here are my splits:

1. 6:38
2. 6:16
3. 6:16
4. 6:25
5. 7:08 (a bit farther than a mile for this one)
6. 6:23
7. 6:32
8. 6:23
9. 6:11
10. 6:25

Then had a good mile cool down in 7:22. Total time was 1:21:49 for 12.4 miles.

Oh, by the way, saw "Rocket Girl" for the first time in a long, long time! And yes, she was hammering it! We high-fived as we passed. But other than that, almost had the trail to myself minus a few walkers...

Fall Training Runs

• Sept. 7: Heart of America Marathon in 3:07 (first half in 1:37; second half in 1:30)
• Took about a week and half off
• Sept 26, Saturday: Ran 11.0 on home loop in 1:33:33...felt strong and good!

June 2009 Training Runs

• Saturday, June 13: 6.25 EZ on Treadmill--really EZ
• Sunday, June 14:

May 2009 Training Runs

• May 4, Monday: Ran a 10.4 mi. Tempo on Katy in 1:08:30...great run. Usually when I do this run EZ it's in 1:15:10; or like 1:14:14...
• May 5, Tuesday: 6.5 on Katy--feeling tired
• May 6, Wednesday: Track workout, mile repeats with three quarters in between for recovery. Mile splits: 6:27; 6:38; 6:31. Then cool down on loop on Katy with Steve for a total of 8.5 miles
• May 7, Thursday: ran 10.4 EZ on trail in 1:16
• May 8, Friday: no running--just too busy today!
• May 9, Saturday: 12.4 on Track loop in 1:30...good EZ but tried to run the last 3.1 the fastest...had a dog on a leash come with me for parts of the 3rd loop...
• May 23, Saturday: 12.4 on Track loop in 1:35...very very hot.
• May 24, Sunday: