Week 8: BQ Training with Run Less Run Faster

Sep 16, 2013 by

Week 8: BQ Training with Run Less Run Faster

Here is my report for week eight of sixteen of my Outer Banks 2013 marathon training. I am following the 3:25:00 Boston Qualifier plan outlined in the book Run Less Run Faster.

To review past weeks, click here.

Short version: Very good week.

For the long version, keep reading.

Cross Training. Tuesday

Successfully completed the two prescribed swim workouts – swim 25 minutes continuously. Did them both on Tuesday.  First was at lunch, then I went back to the gym after work with my son.  Not sure if both in one day is cheating, but that was the best option for me this week.

Grade: Pass

Run workout #1. Monday

You should know by now, if it is Monday, it is track time.  This week was two sets of 6 x 400m at a 1:32 pace with 90 second rest intervals. There was a 2:30 rest interval between sets.  That’s a total of twelve 400’s.   The weather was mid eighties, but the humidity was very comfortable.

Results:

  • 400 #1: 1:22
  • 400 #2: 1:25
  • 400 #3: 1:21
  • 400 #4: 1:27
  • 800 #5: 1:23
  • 400 #6: 1:22
  • 400 #7: 1:22
  • 400 #8: 1:27
  • 400 #9: 1:25
  • 400 #10: 1:27
  • 800 #11: 1:27
  • 400 #12: 1:24

Grade: A. After completing these in an average 1:24 vs. a 1:32 target, I was worried I may have overdone it.  I ended up with some soreness in my hamstrings, but since I was able to meet the other two workouts, I guess I was OK.

Run workout #2. Wednesday

No mid-week cross country meet meant I could stay on schedule for my runs.  This week’s tempo run was six miles.  The first two miles were easy warm up, followed by 3 at a target pace of 7:04, then a one mile cool down.  The low humidity was still hanging around:

  • Mile 1: 9:12
  • Mile 2: 8:53
  • Mile 3: 7:01
  • Mile 4: 6:58
  • Mile 5: 6:54
  • Mile 6: 9:23

Grade: A. Ended up with a 6:58 pace for the three hard miles.

Run Workout #3. Friday

This week’s long run called for 18 miles at an 8:19 pace.  The fastest 18 miles target to date (week 5) was 8:34, and I did that one in 8:30.  Started out about 7am, and it was 75 degrees.  The humidity had crept up again (90+%), and I knew I would be at my heat index limits for speed by the run’s end.  I had a good first half, around an 8:15 pace, but as the day heated up, my pace started to slip a bit.  Still managed to make the  time goal and came in at 2:29:43, an 8:18/mile pace.

Grade: A-.  Met the time, yes, but didn’t accomplish a negative split.

Week Eight Summary

Nice to have back to back really good weeks.  I can feel and see real progress in my abilities.  There’s finally definite hints of fall in the air, and I’m looking forward to the great running weather that is just ahead.

Here’s a graphic showing hit or miss on the workouts over the past eight weeks. For the tempo and long runs, I included mileage and pace targets (not including the easy warm up and cool down miles for the tempo runs). The actual pace result is in parentheses:

Scorecard Through 8 Weeks

Scorecard Through 8 Weeks

Up Next

Here’s what is in store for week nine:

Run #1: Track work. 2 x 1600m in 6:31 each with 60 second rest intervals, followed by 2 x 800m in 3:08 with 60 second rest intervals
Run #2: 1 mile easy, 4 miles @ 7:19/mile, 1 mile easy.
Run #3: 20 miles @ 8:19/mile.

Cross Training: Swim, of course.  10 x (2 lengths, rest 15 seconds); 4 lengths kick; 10 x (2 lengths, rest 15 seconds)

Going to be a tough week all around: Running & family/work schedule.

 

Stay tuned and POFIFOTO!

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Week 7: BQ Training with Run Less Run Faster

Sep 8, 2013 by

Week 7: BQ Training with Run Less Run Faster

Here is my report for week seven of sixteen of my Outer Banks 2013 marathon training. I am following the 3:25:00 Boston Qualifier plan outlined in the book Run Less Run Faster.

To review past weeks, click here.

Short version: One of the best weeks yet.  Especially satisfying after last week’s tough time.

For the long version, keep reading.

Cross Training. Tuesday, Friday, Sunday

Successfully completed the two prescribed swim workouts. This week’s swims were the longest yet, but complicated.  Had to do three sets of free style like this: 1 fast, 1 easy, 2 fast, 2 easy, 3 fast, 3 easy, 2 fast, 2 easy, 1 fast and 1 easy. There was a one minute rest between sets.  Also managed to get in an hour easy bike ride on Sunday.

Grade: Pass

Run workout #1. Monday

Track time.  6 x 800m in 3:08.  Being the Labor Day holiday, I was able to go in the morning to beat the heat instead of after work.  I did a leisurely bike ride the 4+ miles to the high school as a warm up, and used the return trip as my cool down.

Results:

  • 800 #1: 3:07
  • 800 #2: 3:03
  • 800 #3: 3:07
  • 800 #4: 3:05
  • 800 #5: 3:08
  • 800 #6: 3:06

Grade: A.  Speed work is tough at 8am, but I did it.  I was just about out of gas on #6 and had to dig deep.

Run workout #2. Thursday

The dreaded run of the week. Wanted to redeem myself from earlier misses on five mile tempo runs. This run called for eight miles total: one easy warm up mile, then six miles at a 7:34 pace, then one mile easy cool down. This target pace for the five middle miles was 15 seconds slower than last week’s five miler target Here are the results:

  • Mile 1: 9:26
  • Mile 2: 7:41
  • Mile 3: 7:24
  • Mile 4: 7:22
  • Mile 5: 7:22
  • Mile 6: 7:46
  • Mile 7: 7:30
  • Mile 8: 9:32

Grade: A. Finally a solid tempo run and one of the best of the seven weeks, averaging  7:30 per mile.  The temperature at 7:00pm when I started was close to 90, but the humidity was no where as oppressive as last week.  Did a new route for this run as my son swam at the gym.  This allowed me to treat myself to a Chick-fil-a chocolate milkshake afterward.  That was good.

Run Workout #3. Saturday

A short long run.  Yea! First 13 miler since week one and a welcome break from the 18’s and 20’s.  Goal pace was ramped up a bit, though, at 8:04.  A crazy schedule for the week pushed the run out to Saturday.  This turned out to be a good thing as  I headed out early to temperatures in the mid 60’s.

A nice solid negative split run.  Broke the 8:00 mark for each of the last four miles, including saving my fastest mile for last at 7:46.  Ended up 1:44:26, an 8:01 pace.

Grade: A.

Week Seven Summary

A  good bounce back from a disappointing previous week.

Here’s a graphic showing hit or miss on the workouts over the past seven weeks.  For the tempo and long runs, I included mileage and pace targets (not including the easy warm up and cool down miles for the tempo runs).  The actual pace result is in parentheses:

StatusThroughSevenWeeks

Up Next

Here’s what is in store for week seven:

Run #1: Track work. Bunch of 400’s for the first time.  Two sets of 6×400 in 1:32, taking a  90 second rest interval been each 400.  Take a 2:30 break between sets and do it again.
Run #2: 2 miles easy, 3 miles @ 7:04/mile, 1 mile easy.
Run #3: 18 miles @ 8:19/mile.

Cross Training: Swim 25 minutes any stoke and kick board.  Much easier to keep track.

The long run looks to be the toughest for me this week.

 

Stay tuned and POFIFOTO!

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Week 6: BQ Training with Run Less Run Faster

Sep 2, 2013 by

Week 6: BQ Training with Run Less Run Faster

Here is my report for week six of sixteen of my Outer Banks 2013 marathon training. I am following the 3:25:00 Boston Qualifier plan outlined in the book Run Less Run Faster.

To review past weeks, click here.

Short version: Tough, disappointing week, but still feel like I’m OK.  Completed track work successfully and was a whisker short on my time goal for Run #2, the tempo run.  However, I did not have a good long run.  The goal for the 20 miler was an 8:34/mile pace and I could only manage an 8:44 pace.

For the long version, keep reading.

Cross Training. Tuesday, Thursday, Saturday

Successfully completed the two prescribed swim workouts. This week’s swims called for five sets of eight laps free immediately followed by two laps of kick board, allowing a one minute rest interval between sets.  This was a good tough workout.   I was also able to get in a two hour bike ride on Saturday morning.

Grade: Pass

Run workout #1. Monday

The usual weekly trip to the high school track. This week’s workout was a new one, calling for two 1200 meter runs at 4:47, followed by six 800m runs at 3:08.  There was a two minute rest interval between runs.

Results:

  • 1200 #1: 4:45
  • 1200 #2: 4:42
  • 800 #1: 3:05
  • 800 #2: 3:07
  • 800 #3: 3:08
  • 800 #4: 3:06

Grade: A. A warm 85 degrees, but a taste of fall low humidity.  I felt flat, with no energy, though.  Had to resort to tunes from 5150 to make it through the last one.  Is that cheating? 🙂

Run workout #2. Wednesday

The dreaded run of the week.  Wanted to redeem myself from an earlier miss on a 5 mile tempo run.  This run called for seven miles total: one easy warm up mile, then five miles at a 7:19 pace, then one mile easy cool down. This target pace for the five middle miles was 15 seconds slower than last week’s three miler, but 15 seconds per mile faster than week three’s miss. Here are the results:

  • Mile 1: 10:17
  • Mile 2: 7:25
  • Mile 3: 7:26
  • Mile 4: 7:14
  • Mile 5: 7:29
  • Mile 6: 7:06
  • Mile 7: 11:11

Grade: B+.  The taste of low humidity fall disappeared by Wednesday night, and we were back to typical hot and humid August.  I  wanted to do a negative split, and after the first two miles, I realized that would be very difficult to do.  My effort level was near 100%, but with the almost 90 degree heat, I felt like I was stuck in the mud.  With one mile to go my overall pace was 7:25/mile, and I thought there was no way I could hit 7:19.  The last might was slightly downhill, and I was huffing and puffing as hard I could.  As my watch beeped, I hit stop and switched modes to see my pace – it said 7:19.  Couldn’t believe it.  However, when I plugged the individual miles into a spreadsheet to get the average, it said 7:20.  Since I don’t want anybody to think I’m an easy grader, I’ll go with 7:20 and give myself a B+.

Run Workout #3. Friday

The long run for the week called for the second of five 20 milers in the plan. Target pace was 8:34/mile.  Having completed 18 last week at 8:30, I felt like I could do this.   When I walked outside at 6:15 am, I knew I had a tough task in front of me.  The sun wasn’t up and it was 75 degrees and high humidity – almost 100%.  This run seemed like a continuation of Wednesday’s tempo run – I was putting forth the effort but seemed to be in slow motion.

With five miles to go, my overall pace window on my GPS watch said 8:39.  Still have a chance, I thought and picked up the pace.  I averaged 8:20/mile on miles 16 & 17, but that was all she wrote.  I crashed and burned and averaged over 9:00/mile on the last three.  Overall time was 2:55:15, an 8:44/mile pace.   I lost almost five pounds despite consuming over forty ounces of water.

Grade: B-.  Maybe C+?  A disappointment, for sure, but I will just have to chalk it up to the conditions. 

Week Six Summary

A disappointing week.  I know the heat/humidity combination of the week was the major factor keeping me back.  That is a physiological limit of my body that I cannot help, so I try to remember training in tough conditions will make the cooler conditions of November be even better.  Here’s a graphic showing hit or miss on the workouts over the past six weeks.  For the tempo and long runs, I included mileage and pace targets (not including the easy warm up and cool down miles for the tempo runs):

StatusThroughSixWeeks

Up Next

Here’s what is in store for week seven:

Run #1: Track work. 6 x 800m in 3:08 with 90 second rest intervals.
Run #2: 1 mile easy, 6 miles @ 7:34/mile, 1 mile easy.
Run #3: 13 miles @ 8:04/mile

Cross Training: Swim 3 x (1 length fast, 1 length easy; 2 fast, 2 easy; 3 fast, 3 easy; 2 fast, 2 easy; 1 fast, 1 easy) 1 min RI (Tough to keep track!)

Runs #2 & #3 are going to be tough.  Fall weather needs to come back fast!

Stay tuned and POFIFOTO!

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Week 5: BQ Training with Run Less Run Faster

Aug 25, 2013 by

Week 5: BQ Training with Run Less Run Faster

Here is my report for week five of sixteen of my Outer Banks 2013 marathon training. I am following the 3:25:00 Boston Qualifier plan outlined in the book Run Less Run Faster.

To review week four, click here.

To review week three, click here.

To review week two, click here.

To review week one, click here.

Short version: Hit all the targets for the week.  Still on track.  For the long version, keep reading.

Cross Training. Tuesday, Thursday, Sunday

Successfully completed the two prescribed swim workouts.  This week’s swims called for five sets of 2 kick laps, rest 15 seconds followed by 2 swim laps, rest 30 seconds.  For the freestyle laps, I tried to speed it up a bit.  I was also able to get in an hour and a half bike ride on Sunday.

Grade: Pass

Run workout #1. Monday

Weekly trip to the high school track. This week’s workout was the same as week one, three 1600m (one mile) repeats in 6:31, with a 400m rest interval. In week one, I went out too fast in the first mile (6:13), and didn’t quite meet the mark on miles two and three (6:35 & 6:40).  This week, I wanted to be more consistent.  Some afternoon storms had cooled the temperature to 76, but I still had high August humidity.

Results:

  • 1600 #1: 6:19
  • 1600 #2: 6:23
  • 1600 #3: 6:23

Grade: A. First two of these were not too bad.  The last half of number three was painful.

Run workout #2. Thursday

Run #2 called for a six mile run: two easy miles warm up, then three miles at a 7:04 pace, then one mile easy cool down. This target pace for the three tough miles was 15 seconds faster per mile than last week’s pace, but it was one mile shorter. Here are the results:

  • Mile 1: 9:33
  • Mile 2: 8:42
  • Mile 3: 6:58
  • Mile 4: 6:59
  • Mile 5: 6:55
  • Mile 6: 9:02

Grade: A. Average pace for the three fast miles: 6:57!

Run Workout #3. Friday

The long run for the week called for 18 miles at an 8:34/mile pace.  This week was more August-like as the humidity returned and the morning low was in the seventies, instead of last week’s mid sixties.  I left at sun up to beat the heat, and had a goal of another negative split.  Since I hit an 8:33 pace in last weeks 20 miler, I wanted to be closer to an 8:30 pace for this run.  After nine miles I was right on track at 8:33/mile.  I was able to crank it up a bit, but the humidity was weighing on me.  I managed 8:26/mile on the second half, coming in at 2:33:16.  This was 8:30/mile overall pace for the run.  Mission accomplished.

Grade: A

Week Five Summary

Another very good week.  I was definitely aided by some cooler weather on the short runs.  Still feeling good about my progress, and my foot had a good week.  However, there are dark clouds looming on the horizon.  The upcoming week looks to be the last of the easier weeks, both in workouts and family schedules.  Week seven workouts take a serious intensity jump, and my day job is going to be very hectic that week.  Also,my son’s high school cross country mid-week meets start up in week seven, and shortly after that, my daughter’s soccer practices and games start.  Things are going to get interesting.

Up Next

Here’s what is in store for week six:

Run #1: Track work. 2 x 1200m in 4:47 with 2 minute rest intervals and 4x800m in 3:08 with 2 minute rest intervals
Run #2: 1 mile easy, 5 miles @ 7:19/mile, 1 mile easy.
Run #3: 20 miles @ 8:34/mile

Cross Training: 5 x (8 lengths free + 2 lengths kick) with 1 minute rest between sets

Run #2 worries me most week.  The last time I had five tough miles for the tempo run (back in week 3), I missed the target by a couple of seconds per mile due to some tough long hills.  This time, I’ll keep the hills shorter, but that is a tough pace.  I think it is gonna hurt.

Stay tuned and POFIFOTO!

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Week 4: BQ Training with Run Less Run Faster

Aug 18, 2013 by

Week 4: BQ Training with Run Less Run Faster

Here is my report for week four of sixteen of my Outer Banks 2013 marathon training. I am following the 3:25:00 Boston Qualifier plan outlined in the book Run Less Run Faster.

To review week three, click here.

To review week two, click here.

To review week one, click here.

Short version: An awesome week. Right on target or better for all the runs.  For the tempo run (#2), I made sure the hills were manageable this week.  The long run (#3) was probably my best twenty miler ever.  A slight chink in the armor this week, though, as some familiar left foot soreness appeared after run #2.  It didn’t bother me on the long run, but I am taking extra precautions with ice and stretching. For the long version, keep reading.

Cross Training. Tuesday and Thursday

Successfully completed the two prescribed swim workouts. Got a reprieve from so many kick board laps. This week’s swims called for continuous swim and kick for 20 minutes.  I did 25 minutes one day and 22 minutes the other, mostly freestyle.

Grade: Pass

Run workout #1. Monday

At the high school track once again in 90 degree heat. This workout called for 5  x 10000m in 3:56 each.   Results:

  • 1000 #1: 3:48 (-.08)
  • 1000 #2: 3:50 (-.06)
  • 1000 #3: 3:51 (-.05)
  • 1000 #4: 3:55 (-.01)
  • 1000 #5: 3:54 (-.02)

Grade: A. Very tough workout in the heat.

Run workout #2. Thursday

Run #2 called for a six mile run: one easy mile warm up, then four miles at a 7:19 pace, then one mile easy cool down. This target pace for the four tough miles was 15 seconds faster per mile than last week’s pace, but it was one mile shorter.  After last week’s tough hill route, I went back to a flatter area.  Here are the results:

  • Mile 1: 10:00
  • Mile 2: 6:57
  • Mile 3: 7:11
  • Mile 4: 7:14
  • Mile 5: 7:05
  • Mile 6: 9:45

Grade: A. Average pace for the four fast miles: 7:06!  One of the more satisfying workouts so far.  I may have pushed a tad too much, but we had unusually cool August weather at 73 degrees. What a great break.

Run Workout #3. Saturday

The last run for the week called for the first of five twenty mile runs in the training program.  At an 8:49/mile pace, this was 15 seconds per mile slower than last week’s long run target pace but three miles farther.  I had planned to do this on Friday morning, but I awoke to heavy rain.  While I have done three hour runs in cold rain before (see my recent Fool in the Rain post), I decided to wait and see what Saturday’s weather would bring.

The wait gamble paid off.  The heavy rains had moved on, and I only had a cool mist to deal with.  Was it really August in South Carolina? Fifteen degrees cooler than last week, the 65 degree weather made a huge difference in my ability.   I managed a negative split (faster second half than first half) for the run and finished in 2:51:26, an 8:33/mile pace.

I probably shouldn’t have, but I pushed a little harder on the last five miles and completed those in an 8:04/mile average pace, including a 7:31 on the last mile.  OK, it was a tad down hill for the last mile, but I have never run a 20th mile that fast!

Grade: A+

Week Four Summary

Good news: One of my better training weeks ever. The weather was certainly a factor in such a good long run, but a November marathon should have similar, if not cooler, weather, so I believe I am seeing good progress.  The strong finish gave me hope that I can overcome my history of tanking after mile 18 in marathons.  I also experimented with additional calorie intake on the long run with Accel gels and Clif Shot Blocks.  These seemed to do really well.

Bad news: My nemesis left foot has been a little sore this week.  I’m hoping it is just a little bit of hamstring & calf tightness that pulls on those foot tendons.  It is pretty good one day after the long run, but I’ll keep stretching and icing.

Up Next

Here’s what is in store for week five:

Run #1: Track work. 3 x 1600m in 6:31 with 400m rest intervals.
Run #2: 2 miles easy, 3 miles @ 7:04/mile, 1 mile easy.
Run #3: 18 miles @ 8:34/mile

Cross Training:  5 x (Kick 2 lengths, rest 15 seconds, Swim 2 lengths, rest 30 seconds)

Runs #1 and #2 worry me this week.  This is the first time for 1600m repeats since week 1.  I just missed meeting the mark for miles two and three that week.  Run #2 is the fastest tempo speed yet, but the hard part is shorter.

Stay tuned and POFIFOTO!

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Week 3: BQ Training with Run Less Run Faster

Aug 11, 2013 by

Week 3: BQ Training with Run Less Run Faster

Here is my report for week three of sixteen of my Outer Banks 2013 marathon training. I am following the 3:25:00 Boston Qualifier plan outlined in the book Run Less Run Faster.

To review week two, click here.

To review week one, click here.

Short version: A solid week.  Right on target for the Runs #1 (track/speed) and #3 (long).  Tried a different route on run #2 (5 mile tempo) and encountered some tough hills, coming up a few seconds per mile short of target. No big deal.  Still feel I am on track.  For the long version, keep reading.

Cross Training. Monday and Wednesday

Some scheduling conflicts this week meant swimming on Monday and Wednesday. Successfully completed the two prescribed swim workouts. This week’s swims called for doing the 20 lengths kick board again, as in week one, but this time, the rest interval dropped from 30 seconds to 20 seconds. No big deal, other than this is harder than it sounds to any non-swimmer.  I was glad to complete them.  This drill works on ankle flexibility and hip strength.

The only other cross training for the week was 700 yards of free style swimming before and after these kick board workouts.  I contemplated a long swim or bicycle ride on Friday but decided to rest up for my long Saturday run.

Grade: Pass

Run workout #1. Tuesday

At the high school track once again. This workout called for 1200m (3 laps)  in 4:47, 1000m in 3:56, 800m in 3:08, 600m in 2:20 and 400m in 1:32.  Quite a lot to keep up with. Results:

  • 1200: 4:38 (-.09)
  • 1000: 3:59 (+.03)
  • 800: 3:08 (-)
  • 600: 2:12 (-.08)
  • 400: 1:26 (-.06)

Grade: A. Felt great. Aided by unusually cool weather.

Run workout #2. Thursday

Run #2 again called for a seven mile run: one easy mile warm up, then five miles at a 7:34 pace, then one mile easy cool down. This target pace is 15 seconds faster per mile than last week’s pace.  I was pretty hopeful on this, as I actually did last week’s 5 tough miles at a 7:39 pace, but I was going to use a different route.  I would run near the high school, as my son had cross country practice. As usual, I walked a bit before I started my easy mile one run. Here are the results:

  • Mile 1: 9:28
  • Mile 2: 7:27
  • Mile 3: 7:39
  • Mile 4: 7:24
  • Mile 5: 7:53
  • Mile 6: 7:42
  • Mile 7: 11:25

Grade: B+. The hottest run yet in the three weeks of training at 90 degrees.  I tried a new and different route near the high school during my son’s cross country practice. This turned out to be a mistake.  I am not opposed to hill work at all, but during these timed runs, I tried to limit the hills.  Unfortunately, I underestimated the hills on this route.  From the 2.5 mile mark to the 4 mile mark, the course had 260 feet of climb.  By the time this kicked my tail, I didn’t have anything left to make up the lost time in mile 5.  I ended with a 7:37/mile pace for the five miles.  A great workout, but a tad short of goal.

Here is the elevation graph of the file mile tempo run.  I’ve highlighted the tough climb.

Elevation Map of Five Mile Run.

Run Workout #3. Saturday

The last run for the week called for 17 miles at an 8:34/mile pace.  This was the same pace as last week’s run but two miles farther.  After last week’s miserable finish with stomach issues, I was concerned about adding two more miles.  I hoped the electrolyte tablets I experimented with in my water last week were to blame for the problems, so I scrapped them this week.  In addition to adding a few more ounces of water to my Camelbak hydration pack, I took along  electrolyte pills and three gels.  I also left a bottle of ice water at the entrance of my neighborhood in case of emergency later.  This turned out to be the smart move of the day.

The dumb move of the day turned out to be my start time.  I slept in a bit longer and did not hit the road until almost 7:00am.  Mistake. The weather was typical muggy August morning and there were no clouds in the sky.  Fortunately, there was a good bit a shade on the roads I chose, but  I couldn’t avoid the sun completely.  By mile 11, it was approaching 80 degrees and every bit of my clothing was completely soaked in sweat.

I passed entrance to my neighborhood at this time.  I had plenty of water in my hydration pack, but I still made use of my stashed water bottle by squirting the ice cold water on my head.  This was just the boost I needed.  For the last six miles, I kept my  head cool this way.  With two miles to go, my overall pace was 8:35/mile.  Time to step it up. I managed to push hard and finish the last mile in 8:18,  completing the 17 miles in 2:25:45.  This came out to be an 8:33/mile pace.

Grade: A

Week Three Summary

A good solid week.  As with last week,  I feel like I’m still on track. The body feels pretty good, and I’m not sensing any early signs of trouble.  I’ll be experimenting with nutrition on the long runs (and the days before) to see if I can dial in the proper fuel.

Up Next

Here’s what is in store for week four:

Run #1: Track work. 5 x 1000m in 3:56 with 400m rest intervals.
Run #2: 1 mile easy, 4 miles @ 7:19/mile, 1 mile easy.  Will try to find a flatter layout of this run.
Run #3: 20 miles @ 8:49/mile

Cross Training: Swim and kick for 20 minutes straight.

Runs #1 and 2 worry me this week.

Stay tuned and POFIFOTO!

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