August 13th- August 19th

Mileage for the Year 2012
2,596 miles

Mileage for the week 8/13- 8/19
83 miles

8/19
17 miles (1:13:04 half-marathon @ Skinny Raven "Big Wild Life")

It was really nice to set a PR today in my 1/2.  I knew that the mileage I've been running this summer is paying off.  I feel pretty strong right now and it is motivating going into the last 4 weeks before the Equinox Marathon on Sept. 15th.

Here it is:

3 mile warm-up
13.1 mile race- 1:13:04 (5:33 pace)
1 mile cool down

I wanted to cool down for a few miles and get my 20 but I developed a pretty good blister on my right heel that started after the downhill running at Arctic Valley last Sunday.  Gonna make sure to take care of it, so it doesn't ruin my training for Equinox.

Splits:
Mile 1: 5:22
Mile 2: 5:20
Mile 3: 5:24
Mile 4: 5:29
Mile 5: 5:42
Mile 6: 5:35
Mile 7: 5:56
Mile 8: 5:34
Mile 9: 5:31
Mile 10: 5:47
Mile 11: 5:19
Mile 12: 5:58
Mile 13 and .1: 5:55

Overall: 1:13:04 New Personal Record!!!!


8/18
6 miles- recovery

Took it very easy today before the 1/2 marathon race tomorrow.  I felt really good and should feel even better tomorrow.  I'm hoping for a big PR and I really should, but I've had a lot going on lately that has had some effect on me mentally and physically.  Gonna give it my best shot though.

8/17
7 miles (6 x 100m striders)

Kept it real easy recovery pace with some striders.  Tired in the beginning but felt better as the run went on.  Another easy day tomorrow before the 1/2 marathon on Sunday!

8/16
13 miles

First day back at work and I also had a million things pop up that would prevent me from getting my run done.  I ended up not being able to run until 7:15pm at night. I ran my Boston prep route and added a little extra.  I felt pretty good, but a little tired from not eating for so long before run.  I averaged 6:32 pace for the entire run.

8/15
15 miles (11am- 6 x 800m @ 5K pace/ 4pm)

Did a VO2max workout this morning that consisted of some 800's @ 5K pace w/ 90 sec rest.

3 mile warm-up w/ striders
6 x 800m @ 5K pace w/ 90 sec rest
5 mile cool down

Did my 800's with my garmin and ran them on a hilly section of road between Huffman and Dearmoun.

Super easy 4 miler in the evening.

8/14
13 miles (7am/6pm)

Same Same.  Lol.  Kept it super easy on both runs.

8/13
12 miles (7am/5pm)

A couple of easy recovery paced runs. Beautiful night out and ran with my wife in the pm.