Run: 2.0 miles - Pace: 9:36/mi - Week: 2.0 miles - Year: 11.0 miles - Total: 772.69 miles
Gonna try to get back into things. Sucks that 2 miles was pretty difficulty. Oh well, slow and steady, right?
Run: 3.0 miles - Pace: 9:27/mi - Week: 7.0 miles - Total: 770.69 miles
Good run this afternoon, but it wasn't easy. Still haven't taken any run breaks, and don't plan to for a while. Maybe once those long runs get back up to 10mi, but I'm not sure. Unfortunately, I only got in 3 runs this week, so I'll keep it exactly the same for next week. Then maybe I'll add a fourth run of 1.5 miles or so.
Runs: 2.0 and 2.0 miles - Pace: 9:44/mi and 9:30/mi - Week: 4.0 miles - Year: 6.0 miles - Total: 767.69 miles
Some colder runs, but overall fine. This morning's run was pretty brutal with temperatures around freezing but with a 20mph wind out of the NW. Running into the wind was not fun. Still, I felt pretty hardcore and would much rather do that than run in a gym. I'm going to try for tomorrow, but with a high of 16 we'll see what my cold tolerance is really like.
For an overall plan, I'm just going to build the base until I can run 25 miles/week comfortably. If I'm smart I won't do any racing until then. I'm also going to do no more than 5% a week in mileage building. Though it will probably be more like two weeks at the same distance and then an increase of 10% for the next week. That's a ways from 25 if I'm starting at 10 this week, but I'm going to do this right, darnit! :)
Run: 2.0 miles - Pace: 9:47/mi - Week: 2.0 miles - Year: 2.0 miles - Total: 763.69 miles
Back to basics. The problems I was having with my left leg seem to have healed up, so I thought I'd get rolling again. Right now, I don't have any particular races that I'm shooting for, though the Hospital Hill Run would be nice in June. So, with a successful run under my belt, here are my goals for 2009.
#1 - Run healthy. This is the big one. I don't want to miss more than a week due to injury at any point this year.
#2 - Set PR's in the 5K, 10K and Half. Ideally breaking 23:00, 50:00 and 2:00:00 respectively. Though I don't want that to interfere with Goal #1.
#3 - Raise more money for Harvesters. I think that I'll do some more fundraising for the KC Half, and with some extra time I might even shoot for $1000. We'll see.
Run: 10.0 miles - Pace: 10:35/mi - Week: 10.0 miles - Total: 761.69 miles
Had to move my long run to today because I was quite sore yesterday from all that faster running. First off, the splits.
Mile 1 - 10:10
Mile 2 - 10:30
Mile 3 - 10:31
Mile 4 - 10:41
Mile 5 - 10:45 -- First Half - 52:37
Mile 6 - 10:26
Mile 7 - 10:07
Mile 8 - 10:45
Mile 9 - 11:06
Mile 10 - 10:49 -- Second Half - 53:13
The heat really got to me in those last couple of miles. This 75 degree weather really sucked after running in low 50's or upper 40's. I really just wanted to stop those last two miles. My legs felt like there were going to give out.
This course really isn't as easy as I had hoped. The four miles that are on the concrete sidewalk along the four line roads sucked. Of course, they were also quite hilly, but they just sucked in general. Coming back down in mile 7 was fun, but after that I was basically done. I wasn't ready for this run and it rightly kicked my butt. With 3 weeks to the race, I'll have to try for 13 miles next week, and maybe 9-10 the following week. I'm gonna keep running on the course, and hopefully I'll get ready for that concrete. Ugh.
