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!

A steller 8-mile run

This morning it was about 35 degrees and not a cloud in the sky. What a beautiful day to go for a long run!

My legs were a little tired from my 6-mile tempo run on Friday afternoon, but that didn't stop me from enjoying this run.

The first mile was completed in 7:50 or so, then I kicked it up a few notches.

Splits for miles two through eight were: 7:32, 7:26, 7:19, 7:27, 7:05, 7:19 and finally 7:13.

Total time was 59:26 or 7:26 per mile average! This is perhaps my best training run ever for this distance and the final three miles were the fastest of the bunch.

Can't wait for the Erie 10-K next Saturday.

Runners World Quote of the Day:

"Those long runs cleanse my system, physically and mentally."

Joan Benoit Samuelson

Happy running!

Long run and lifting

First, I must apologize because this post is two days late, meaning my workout was done on Friday. I had to work Saturday and simply forgot to publish the post on Friday evening.

I hit the gym and did some back workouts including lats, traps and lower back after doing a 10-minute warmup on the elliptical machine.

Once that was all finished, I did a 7-mile run in 61:30 at 8:47/mile. The pace is usually much slower for a long run, which I consider anything longer than an hour of time.

It's been quite a while since I've run more than an hour on a treadmill. I think the last time was in the winter of 2006-2007 when I was training for the Cleveland Marathon in the spring of 2007. I'd much rather run outside, but when it's a lake-effect snowstorm you don't have much choice.

Speaking of marathons, I thought this Runners World Quote of the Day was appropriate, although I don't claim to have a love for this distance:

"I didn't want to run Boston to prove anything. I just fell in love with the marathon."

Roberta Gibb on running the Boston Marathon

Happy running!