17)
16 Miles in 1:57:05 [7:19 per mile]
16 mile long run around the Chain of Lakes area. 1 Mile warm up in 7:41, then ran consistently at about 7:28 for most of the run. Finished strong with last 3 miles at 6:42, 6:35, and 6:24. Average pace was 7:19. I felt light and strong and it was great to finish solid with my last lap around Calhoun. Overall a great run. 72 Miles for the week with 1 rest day. I'm happy with my effort, and feeling ready for the race next weekend.
11.5 Miles in 1:22:40 [7:11 per mile]
11.5
16
7.25
16)
Easy 7.25 with Milton. Ran Cedar Lake route. It was beautiful out. Legs felt pretty fresh even after hard tempo yesterday. Upper Body was a bit still though, probably from the planks. Overall great run, enjoyed the weather.
10.25 Miles in 1:29:00 [8:40 per mile]
JANUARY 11-17
5 Miles in 36:46 [7:21 per mile]
Easy 5 miler at night, second run today for a total of 12.25. I felt pretty good considering I just ate a huge 3 egg veggie omlet before I ran. Ended with 15 minutes of solid stretching followed by some steam room/sauna action. Ready to crash now.
11)
10.25
RUNNING LOG
7.25 Miles in 1:00:08 [8:17 per mile]
Moderately easy 11.5 Miler this morning before class. 1 mile warm up at 7:45 then ran consistently between 7:05 and 7:15 for most of the run, last mile in 6:53. I got complimented on my pace by a guy walking his dog around Lake Calhoun. He shouted "nice pace man, keep it up!" which was cool. I thanked him and kept on going over to Lake Hariet. On the way back I hit a strong headwind and ran hard against it. I finished strong though and felt good. Overall a good run and was glad to get my miles in before school. I'm liking this weather too!
10.25 with Milton, ran through downtown and explored the city and the trail system around the river area. We ended up running 1 big loop of the river. The stoplights on Hennepin sucked, but other than that it wasn't too bad. I had fun. Good to log some miles with with someone else. Averaged about 8:40 pace, had fun and took it easy. Went out to Pizza Luce afterwards.
Weekly Mileage: 72 Miles, Time Spent: 8:56:27
Half Marathon Race Results: Time-1:23:28, Pace6:22, Place-11/787, Division Place-2/20
5
13)
5 5 Miles in 33:44 [6:44 per mile]
Normal
15)
10 Miles in 1:04:55 [6:29 per mile] Treadmill tempo run, practicing race pace for securian half marathon next weekend assuming weather isn't horrible. First mile 6:48 then progressed to a consistent 6:22 pace for the last few miles. I felt light and fast, ran sub six the last half mile or so for a strong finish. After workout did 15 minutes of solid stretching and 12 minutes of planks. Worked hard today, happy with my effort.
10
Easy Moderate Tempo Long
7
Second run today, ran in Andover after work. Ran this one faster, had good mile splits. 1 mile warmup in 7:23, then ran 6:54, 6:35, 6:24, 6:25, and ended with a 6:45 average pace. Felt light and fast. Paths were nice and plowed, weather was decent even with the sun down. Overall a good day, logged 12 miles total.
14)
7 Miles in 52:15 [7:27 per mile]
Good run, was a little stiff the first mile then felt really loose at the end. For some reason my arms and shoulders were a lot more still than my legs, not sure what that's about. It was a bit cold around Cedar Lake, but not too bad on the Kenwood trails. Ran at 7:28 average pace, will run about 5 miles this evening as well.