Great 10-mile run Sunday

It was beautiful morning Sunday and a nice quiet time to get out for a 10-miler.

I felt pretty good this morning, although still feeling a little bit tight and sore from Friday's tough tempo run.

But after a fairly easy mile that served as a warmup, I ran the rest of the distance at a fairly good clip.

Here are the splits:

1. 8:07
2. 7:53
3. 7:47
4. 7:58
5. 7:57
6. 7:50
7. 7:52
8. 7:45
9. 7:52
10. 7:53
10.11 52 secs. or 7:56 pace

As you can see, this was a pretty consistent pace for this run. Total mileage was 10.11 and was completed in 1:19:52. that translates to a 7:54/mile pace.

I felt pretty good after I was finished. It was kind of warm to be wearing running tights and a long-sleeve shirt, but I'll take it over the cold any day.

The best part about this run is that it felt fairly easy and I didn't fatigue like I have in the past when getting up to 10 miles. This is very encouraging!

Runners World Quote of the Day:

"Winning has nothing to do with racing. Most days don't have races anyway. Winning is about struggle and effort and optimism, and never, ever, ever giving up."

Amby Burfoot, The Runner's Guide to the Meaning of Life

Happy running!

Catching up after a busy week

It's been a busy week at work and with running so I'll do my best to recap the week since it's been a while from the last post.

After my 12-mile run last Friday, on Sunday I got in a fairly easy 4.19 mile run in 31:30 for a 7:32 pace. Still was feeling the after effects from the 12-miler, but very pleased at the ease of this pace.

On Tuesday, it was time for some sprints. I proceeded to do a warmup of 1.18 miles at 8:51 pace.

Next were five 1/2 mile sprints. Here are the splits: 3:06, 3:13, 3:04, 3:08 and 3:06.

Followed by a 0.64-mile cooldown at 8:41/mile pace.

This was a very hard workout, but I was pleased by the pace I ran each sprint.

Wednesday's workout was just a very easy recovery run, since I was pretty tired and sore from the sprints. I ran four miles in 32:53 or 8:13 pace.

Thursday I was hurtin' so I took the day off in preparation for a tempo run on Friday.

I decided to do a moderate tempo run on Friday night, and it was actually hot outside! So I got to wear shorts and a T-shirt! Love it!

I also got a new pair of shoes on Friday at Achilles Running Shop's Erie, Pa., store. Thanks to my wife who picked them up for me! No sales tax in Pa. on shoes, by the way.

After a one-mile warmup of 8:18, I cranked out four moderately hard miles. Splits were 7:19, 7:17, 7:20 and 7:02! (should have broken 7, but no biggie).

I followed that effort up with a nice cooldown mile of 7:54, which felt pretty easy as it should have.

Now I'm hoping I can get up early on Sunday and get in a nice 8-10 mile run before a day spent with the family.

Runners World Quote of the Day:

"Once you are a runner, it's always there in the back of your head."

Bill Rodgers

Happy running!

Awesome tempo run

Got in a great tempo run tonight spanning 5.25 miles. Squeezed between a mile warmup and a 1.25-mile cooldown were three hard-paced miles.

The energy level was there today so I amped up the speed for these three miles to a 6:53/mile pace for the first mile. This was probably just a tad too fast, so I dropped down to 6:58/mile pace for the last two miles.

It's been a long time since I did a training run that included sustained pace faster than 7-minute miles.

I was definitely feeling the lungs burn and the legs felt great. This type of run is what really makes a difference for me when it comes to running 5-Ks.

For me, running 10 miles isn't that difficult and neither is running sprints at a quick pace.

But the workout combination of endurance, plus speed goes a long way toward improving race times for me. We'll see how it might translate to next Thursday's 5-K Turkey Trot in Erie, Pa.

Runners World Quote of the Day:

"Nothing's better than the wind to your back, the sun in front of you, and your friends beside you."

Aaron Douglas Trimble, Runner

Happy running!

P.S. Check back on Friday night for news about a big sale coming up at Achilles Running Shop in Mentor!