Not-so-fast-running-blog

Workout: Interval Long Run

• Long Run Slow A / Recommended Pace: 11:10 / Overall Avareage Pace: 10:12 / 5.02 mi
• Long Run Slow B / Recommended Pace: 12:30 / Overall Average Pace: 11:20 / 10.02 mi
• Long Run Slow A / Overall Average Pace: 10:52 / 15.03 mi (My pace fell off because I became distracted by the Exhibit Columbus 2019 tour. The architecture exhibits were breathtaking.
• Long Run Slow B / Overall Average Pace: 9:45 / 16 mi - 11:12 / 17 mi - 9:28 / 18 mi - 8:37   I'm glad that I decided to run hard for the final 2 miles. It's good to know that mentally and physically I have the capacity to push myself when my body doesnot feel strong.

I really liked this workout. It broke the monotony of a long run.. If I do it again, it seems that my slower mileage should begin the run so I would flip the order.

Workout: Recovery Run

• 1 mi - 10:50 / 2 mi - 9:58 / 3 mi - 10:18 / 4 mi - 9:47 / 5 mi - 9:30 / 6 mi - 9:43 / 7 mi - 9:24

Workout: Speed (treadmill)

• 2 x 3 mi w 1 mi recovery
• Warm-up / 1 mi / 11:05
• Speed / 3 mi / 8:37
• Recovery / 1 mi / 9:41
• Speed / 3 mi / 8:19
• Recovery / Hill / 1 mi / 9:37

The gym was hot, hot, hot. I thought I was slip, sliding away on the treadmill this morning!

Workout: Recovery Run

• 1 mi - 11:33 / 2 mi - 9;58 / 3 mi - 10:26 / 4 mi - 9:59 / 5 mi - 9:19 / 6 mi - 9:19 / 7 mi - 9:36 / 8 mi - 9:31

Workout: Conversation Pace

• Overall Average Pace: 9:31

Workout: Long run (suggested pace 12:10) / Overall Average Pace: 10:42

• 5 mi - 11:00
• 10 mi - 10:01
• 15 mi - 11:30
• 20:02 mi - 10:18
• .50 mi - Cool-down

I really enjoyed last weeks workout of running slow / fast / slow / fast , etc. so  I did it again this weekend. My goal was to run about 1 minute faster than my suggested long pace which I was easily able to perform today. The weather certainly cooperated as it remained in the low 70's with a slight breeze and moderate humidity. I am confident that I could have mentally and physically pushed out a few more miles.

I attempted to run some of the marathon course from memory, but in typical fashion I found myself lost throughout the neighborhoods. I observed some lovely homes and realized that the soccer season has begun in full force. Perhaps with only four weeks until the marathon the road crews will begin marking the streets for the race!