Boston Strong

Tue, Apr 09, 2019

Tue, 09 Apr 2019 06:00:00

2.5 Black Island loop x 2, 3 mile cooldown on beach. 1st loop 8:15 ap, 2nd loop 7:45

Sun, Apr 07, 2019

Sun, 07 Apr 2019 06:00:00

Recovery pace

Sat, Apr 06, 2019

Sat, 06 Apr 2019 06:00:00

Tough racing conditions, 70 & 97% humidity. My goal was no 7's & pick it up if I could. In hindsight, I should have gone 7:30, 7:15, 7 00, and go from there. Started out 6:53 with a pack of about 8, 7:00 flat for miles 2 & 3 & at turnaround I knew the 'back' was going to suck. At the next water table I walked & flipped a cup of cold water upside down on my head & let it drip out to cool me down. It was at this point I threw 'race pace' out the window ... & repeated the walk/water dousing at @ 2 more water stops. I did manage a 7:36 & 7:39 for miles 4 & 5. I pi led up a little with a 7:16 mile 6, and closed with a 6:44 pace. I do not like 10ks ... particularly in 97% humidity! I ran another 10k recovery miles in the evening on sand at a 9 minute pace with lots of walk breaks ... I enjoyed the second 10k alot more!

Fri, Apr 05, 2019

Fri, 05 Apr 2019 06:00:00

8:40 ap

Thu, Apr 04, 2019

Thu, 04 Apr 2019 06:00:00

8:21 ap

Mon, Apr 01, 2019

Mon, 01 Apr 2019 06:00:00

Pelican Bay, out @ 7:53, back @ 8:15 ap

Sun, Mar 31, 2019

Sun, 31 Mar 2019 06:00:00

8:30 ap

Mon, Mar 25, 2019

Mon, 25 Mar 2019 06:00:00

4.5 miles @ 7:50 ap <1st mile 8:36> to Sandbar restaurant @ sunset. Return was cool down mile intervals in the 9's, with a short walk after each mile. 42 miles in 7 days, many fast ... so I will go easy this week as I will be traveling anyway. I was considering a 10 mile race Saturday ... but I think rest might be better, we shall see

Sun, Mar 24, 2019

Sun, 24 Mar 2019 06:00:00

Easy pace with a half dozen 1/4 mile pickups 7:05 - 7:25 pace . Overall pace for run was 8:36 ... on trails & beach at LKSP

Sat, Mar 23, 2019

Sat, 23 Mar 2019 06:00:00

Plan was sub 21, 6:55,6:45,635,Go Went out a little fast & just dug deep to try to hold pace ... so it was not planned as such, but probably one of the best executed races I have ever run: 6:40.5 6:41.6 6:42.8 :36.5 That is a 5:57 pace 160 meter kick, I was just happy to still be kicking! I have a 10k in two weeks, originally my goal was sub 44, but now I am thinking sub 43 ... with a stretch goal of sub 42. Either way, I am thrilled with the rate of my progress, always good to be ahead of schedule & honestly with 12 weeks to go, I need to transition from fast running to running longer! This week I am travelling & getting scans @ NCI to assess the enlarged lymph nodes in my neck ... praying the doctors give me green light to proceed on my journey & come back in another 3 months ... post BQ @ Mt Hood June 29. Debating signing up for a 10 miler in Harrisburg Saturday as a fast training run ... maybe 7:30,7:25,7:20, etc down to 6:45 ... which would be my 42 minute 10k pace. :)

Thu, Mar 21, 2019

Thu, 21 Mar 2019 06:00:00

10 @ 8:09 ap, closed with a 7:27. 5 on trail, 3 on beach, 2 on road. 5K Goal Saturday ... start in the 6's & finish in the 6's. With a little luck, maybe something like this: 6:55, 6:45, 6:35, 40 sec for a 20:55

Wed, Mar 20, 2019

Wed, 20 Mar 2019 06:00:00

5 miles 8:50 ap on beach @ sunset

Tue, Mar 19, 2019

Tue, 19 Mar 2019 06:00:00

Out & Back Tuneup for Saturday 5k Out 5k: 22:37 <7:40, 7:27, 6:52, :38> 5 minute walk/water break between Back: 22:01 <7:32, 7:03, 6:49, :37> 10k total time: 44:38 April 6 10k goal: sub 44:00 Let the 2019 race season begin!!!

Fri, Mar 15, 2019

Fri, 15 Mar 2019 06:00:00

5 mile trail loop x 2 1st loop 8:15 ap 2nd loop 7:57 ap

Wed, Mar 13, 2019

Wed, 13 Mar 2019 06:00:00

Easy ... in soft sand ... wait

Mon, Mar 11, 2019

Mon, 11 Mar 2019 06:00:00

In 'imprint' sand

Sun, Mar 10, 2019

Sun, 10 Mar 2019 07:00:00

1 mile warmup, 6 miles @ 8:00 pace Took some shade walk/drink breaks