Sunday, March 6, 2011

Workout Journal ... Long Run, Lees Summit Loop

            Course:  Lees Summit Loop
                Miles:  15            
                Time:  1:55:35
        Avg Pace:  7:42/mile
            Avg HR:  158
         Workout:   Long Run
               Temp:  33 Degrees, Humidity 70%, Wind 10NE
Miles this week:  66

Workout Summary:
Good long run!  Looped from home to Chipman Crossing and back. Ran with the wind on first half, and then against a chilly headwind on the way home.  Started slow and finished strong, here are the splits.

   Splits:
      Mile 1  ... 8:45
      Mile 2  ... 8:19
      Mile 3  ... 8:13
      Mile 4  ... 7:55
      Mile 5  ... 7:44
      Mile 6  ... 7:26
      Mile 7  ... 7:19
      Mile 8  ... 7:28
      Mile 9  ... 7:20
      Mile 10... 7:30
      Mile 11... 7:18
      Mile 12... 7:31
      Mile 13... 7:29 
      Mile 14... 7:23
      Mile 15... 7:36

Notes:
Really strong run after 10 miles with Madison yesterday.  Started pushing a little at Mile 5 trying to run 5-10 at 7:30/pace.  Actually averaged about 7:24/pace during these 10 miles, so I was pretty happy with that.  Felt a little tired and grawgy during the first 3 miles, but eventually found a good stride and got pretty strong the remainder of the run.

I have moved my long runs to Sunday, following a run with Madison (her long run) on Saturdays.  This will be a new challenge.  Up until now, I have always taken the day off before my long run, but I'm going to run with her as long as I can - the mileage might get to be too much during this training cycle.  For example.  I don't know how comfortably I can run 12-13 with her on Saturday, and then run 22-23 on Sunday for my long run ... but we'll see.

Everything feels healthy and strong.  The inside of my left ankle continues to hurt a little when it gets cold outside ... I have no idea why, but other than that everything is fine.  Took a 20min ice bath after the run.  Lite run tomorrow and then back to tempo and speed work in the mid-week.

Garmin Connect Link:
http://connect.garmin.com/activity/71632589

5 comments:

  1. Nice. Jim is feeling powerful and unstoppable for Boston. Keep up the good work young man.

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  2. Congratulations on those strong splits further into your run! Whoo hoo!

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  3. Nice splits Jim. I usually start hitting my stride around mile 6 or 7 kinda like you appeared to do today. Sounds like your training is going great for Boston!

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