dedication, perseverance, self-discipline

10 miles easy before school on the pittman wash trail.  I felt good and I ran faster than I should have because of it.  I finished in just under 1:10:00.  I need to make sure that I take it easy at the beginning of my runs when I am on this trail, as it heads uphill for most of the way until I turn around, and then is mostly downhill on the way back.  If I run too fast on the way out I will really fly on the way back.

I ran to and from school again today.  I found a way to cut off about a tenth of a mile each way, so the total for today is only 17.2 in comparison to the 17.4 I ran last Thursday.  I ran a fartlek during part of the run in the morning, running hard between stop lights, followed by easy running until I got to the next light.  In the evening I ran an approximate fat mile as I headed home.  I ran to school in 1:03:23, and made it home in 1:02:xx.

I just kept things easy today, running to school in 1:04:59, and running home in 1:05:59.

I ran to and from school again.  Another 17.2 miles total.  On the way to school I ran 3 x 70s hard, with recovery varying due to stop lights.  Recovery at about 4:30-5:30.  Based on effort I think I would have gotten to 400m in about 65 sec if I was on the track.  After the third repeat I ran another 2:30 hard trying to keep the effort a little easier in order to practice running fast, but running relaxed.  I imagine an 800 at that effort would have been between 2:22-2:25.  Kept everything easy on the way home from school.

Before running home I also ran another mile on the alter-g treadmill that we have in the lab so that I could get accustomed to its use as we have a study that we will begin data collection on soon, so I needed to know how to use the thing.

10 miles easy on the trail again.  I felt tired this morning.

I wanted to simulate marathon pace this morning, so at the beginning of my run I went to the track and ran 5000m, hitting the first 4200 right at goal marathon pace, and then ran the final 800 in 2:19 (71, 68).  16:12 total for the 5k.  Effort felt a little harder than marathon effort, but I was happy with the results, as I am at (slightly) higher altitude than Indianapolis is at, I was alone, there was a little wind slowing me down, and it was hot.  It is true that I was on a track, which probably makes things a little faster, but overall I think this indicates that I am where I want to be heading into the last 2 months of marathon prep.  I ran another 2 miles hard near the end of the run in 5:29, 5:24 just to get a little fast mileage in closer to the end of my run.  20 miles total in approximately 2:23:00 (not sure on the total time as I restarted my watch after the 5k).