time to step it up
16:1 - 7.30 - frees
2 mile warm-up
3 x 1600 - 6.37 | 6.45 | 6.55 - 400 RI - not as fast as I'd like but hopefully that will drop, a mile interval is a long time to hold a fast pace but hopefully I'll start running better times as I really pick it up now, I think the trail at Piedmont is more than 800 but I guess it's all I have if they're going to keep kicking me off of Gradys track...it's not over yet though
1.5 mile cool-down
16:2 - 8.1 - asics
2 miles easy
2 miles - 6.18 | 12.28 | a: 6.14 - I'll take it, damn it's hot at 1p [86/89], the average temperature in Memphis on Dec. 1st is 47...that's going to be nice, we'll see how the six miles today affects my legs during the game tonight but hopefully it'll be minimal
2 miles easy
16:3 - 8.3 - asics
13 miles - 6.5 loop around midtown x 2 - ran the first loop at 330 [94 degrees], not super smart...think I'll wait a little while before finishing up - the shade's not bad but the sun will kill you, i got the 2nd 6.5 at 630 [90 degrees], still hot and my legs felt pretty shot for a while but I got it done
15:1 - 8.6 - frees
1.5 mile warm-up
4 x 800 [200 RI] - ran each interval at a less than 1.30/400 pace, the last interval was 2.48 - felt pretty good, legs still feel weak towards the end but that's understandable considering it's 95 [100] degrees out
1.5 mile cool-down
15:2 - 8.8 - turf cleats
Today was supposed to be my medium run of 7 miles but I'm going to let our soccer game suffice. I played pretty much the entire game so I'm sure I got at least 2-3 miles in - that'll do. It's all about cross-training and hitting my mileage for the long run each week at this point - that & b/c this heat is nuts!
15:3 - 8.10 - asics
10.5 miles - it was supposed to be 15 but a] it's suicide to run outside [even when you're as stupid as I am] so I had to run on the treadmill in our gym...on the roof...which had to be 90 degrees & b] treadmills are amazingly boring - I'm not sure if I've ever had my entire body and every article of clothing that I was wearing get so thoroughly soaked w/o the assistance of external water in my life - it's much easier to stop short on a treadmill anyway and the other factors gave me even more of an excuse - please cool down
14:1 - 8.20 - frees
1.5 mile warm-up
1200.1000.800.600.400.200 - felt good [esp. considering I couldn't breath super well, it was nice to get back out there and run fast, I ran everything under a 1.30/400 pace, even got the last 200 in 29 seconds, hopefully I can figure out the best way to do this whole work for free/work for money/play soccer + softball/train for marathon/have fun thing
1.5 mile cool-down
14:3 - 8.27 - asics
15 miles | 2.03 - not too bad, felt good the entire time although around mile 13 and on my legs were killing me, it felt like someone had been hitting the bottoms of my feet with a sledgehammer, legs were so dead and sore from my thighs down, I might need to check into getting some new shoes - the mileage on my asics is def. getting up there
16:1 - 7.30 - frees
2 mile warm-up
3 x 1600 - 6.37 | 6.45 | 6.55 - 400 RI - not as fast as I'd like but hopefully that will drop, a mile interval is a long time to hold a fast pace but hopefully I'll start running better times as I really pick it up now, I think the trail at Piedmont is more than 800 but I guess it's all I have if they're going to keep kicking me off of Gradys track...it's not over yet though
1.5 mile cool-down
16:2 - 8.1 - asics
2 miles easy
2 miles - 6.18 | 12.28 | a: 6.14 - I'll take it, damn it's hot at 1p [86/89], the average temperature in Memphis on Dec. 1st is 47...that's going to be nice, we'll see how the six miles today affects my legs during the game tonight but hopefully it'll be minimal
2 miles easy
16:3 - 8.3 - asics
13 miles - 6.5 loop around midtown x 2 - ran the first loop at 330 [94 degrees], not super smart...think I'll wait a little while before finishing up - the shade's not bad but the sun will kill you, i got the 2nd 6.5 at 630 [90 degrees], still hot and my legs felt pretty shot for a while but I got it done
15:1 - 8.6 - frees
1.5 mile warm-up
4 x 800 [200 RI] - ran each interval at a less than 1.30/400 pace, the last interval was 2.48 - felt pretty good, legs still feel weak towards the end but that's understandable considering it's 95 [100] degrees out
1.5 mile cool-down
15:2 - 8.8 - turf cleats
Today was supposed to be my medium run of 7 miles but I'm going to let our soccer game suffice. I played pretty much the entire game so I'm sure I got at least 2-3 miles in - that'll do. It's all about cross-training and hitting my mileage for the long run each week at this point - that & b/c this heat is nuts!
15:3 - 8.10 - asics
10.5 miles - it was supposed to be 15 but a] it's suicide to run outside [even when you're as stupid as I am] so I had to run on the treadmill in our gym...on the roof...which had to be 90 degrees & b] treadmills are amazingly boring - I'm not sure if I've ever had my entire body and every article of clothing that I was wearing get so thoroughly soaked w/o the assistance of external water in my life - it's much easier to stop short on a treadmill anyway and the other factors gave me even more of an excuse - please cool down
14:1 - 8.20 - frees
1.5 mile warm-up
1200.1000.800.600.400.200 - felt good [esp. considering I couldn't breath super well, it was nice to get back out there and run fast, I ran everything under a 1.30/400 pace, even got the last 200 in 29 seconds, hopefully I can figure out the best way to do this whole work for free/work for money/play soccer + softball/train for marathon/have fun thing
1.5 mile cool-down
14:3 - 8.27 - asics
15 miles | 2.03 - not too bad, felt good the entire time although around mile 13 and on my legs were killing me, it felt like someone had been hitting the bottoms of my feet with a sledgehammer, legs were so dead and sore from my thighs down, I might need to check into getting some new shoes - the mileage on my asics is def. getting up there
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