Hitting my Stride

I started last nights run with a real spring in my step, my legs felt good at work all day and it carried into my run. Pearl Jam’s “Yield” album was playing on my iPod and my pace was quick heading down my block on my way to the Bloody Nipple and Fairmount Park.

I didn’t feel like I was flying but a nice brisk pace, as I headed up the bloody nipple I kept the pace up and cruised over to Ford Road. I was running a little hard but I felt good and knew the weather over the next couple of days was going to make any speedwork very difficult so why not just enjoy it.

Up Chaminoux to South Georges to North Georges where I made a left, crossed Belmont, and pushed my way up Belmont Mansion back to Chaminoux. I felt strong, and fast, just in a great groove not really pushing it but going quickly anyway. I decided to slow down a bit on Belmont Mansion but it only lasted about 100 meters and I was right back up to speed.

I made a right on Ford road, down and up the hill then a left on Greenland to add a loop that I needed to get the run over 10 miles. When I got back to Ford Road, I glanced at my watch and saw that if I could get home in less than 22 minutes I would break 1:10 for 10 miles. I didn’t really know exactly how far I was from home but 22 minutes seemed possible if I kept up the pace.

Followed my route back to the Bloody Nipple, I was flying at this point pushing down hill, glancing at my watch for time checks. If I can just get across Falls Bridge with 10 minutes left, I should break 1:10. I got across Falls Bridge with 12 minutes and I started was thinking, how far can I go under 1:10.

For the first time during the run, I really felt like I was pushing myself, I was at what felt like tempo pace but I’m not sure. Back to Ridge Ave, up the steps to the train station, under the station, up more steps, and then the final hill up to my house. I was all out going up the hill, my legs were tired but I was getting excited about the time I could post.

67 minutes flat. I ran upstairs to G-map the route. 10.3 miles. 10.3 miles in 67 minutes, 6:30 pace - on a training run that I wasn’t really pushing till the end – the day after a 14 miler – on a hilly route. I could not believe it. In fact, I measured the route again to be sure. The effort I put into this run just didn’t seem to justify the time.

To put this time in perspective, it is faster than I ran Broad Street 2 years ago, when I of course was going all out. It predicts a 3:02-3:03 marathon and it was a training run on a hilly course the day after a 14 miler. Yes, I know I already mentioned that but I can’t help it. I think the tempo runs over the past several weeks along with consistent mileage and couple of days off over the weekend just came together for a great run. I hope I can keep this going.

I got home ealrier and in better shape than expected from my ski trip over the weekend. The skiing was fair. Some trails were decent with some packed powder, others were a field of ice, I hate skiing on ice.

I was out the door within an hour of coming home with a route planned up to the top of Wissahickon Park and back. For the first time in a while I could feel the sun warming me when I got out the door. It had a little oomph behind it instead of just being a giant light in the ski. I was happy for the change to shorts and one layer under my running jacket.

After a couple days off my legs felt good and my pace stayed on the faster end of easy most of the way through the park. When I got to the top of the park, instead of turning around, I made a right and ran up to Germantown Ave. Made another right and went up the hill past Chestnut Hill College. I have heard Seebo mention this hill in his blog before but never reallt knew what he was talking about until yesterday. The hill is never horribly steep but it just keeps going and going. You can't see the top from the bottom so each turn you make you realize you have a lot further to go.

After the hill I was in familiar territory of late, winding through Chestnut Hill. The sun was till shining and I was in a fine mood cruisining back towards my house, happy that I was getting a decent run in to end the week.

14 miles in 1hr 43 mintues. It gave 48 miles for the week on 4 days of running and miel swim on. Not horrible, but could have been better.

An easy Thursday with the group. Heather joined us again and that tends to keep the pace on the slower end which was fine with me. My legs were feeling pretty dead and 8:10 pace was perfect. It was an exact repeat of last Saturday's run through the park. 8.8 miles in 1 hr and something.

I was goign to try and get out the door this morning knowing I wasn't going to have a chance to run this evening or Saturday but I couldn't get my behind out of bed. Just the thought of temps in the teens when the bed was so warm made it next to impossible. I'll have to just deal with a low mileage week because even if I can get decent run in on Sunday I am not going to break 45 miles.

A little rest up before I push into the heavier marathon traning that is going follow. After this week only 9 more to go.

Chestnut Hill and Mt. Airy

Another chilly evening run last night. The weather just doesn't have me excited to get out the door but once I am 2 miles in everything is fine. I did generally the same route from my 12 miler last Wednesday with the addition of a few twists and turns to get me over 14 miles. Up through Mt. Airy into Chestnut Hill.

I like this route, a lot of residential neighborhoods, generally freindly drivers, and a good bit of people out and about despite the cold weather. It also takes me down a lot of streets I haven't seen before and past a lot of giant houses that make me wonder if they are a residence, or a funeral home, or maybe some kind of publice building... nope that's another giant house.

Things were slow at the start and I just couldn't get into a good rythym but eventually I warmed up and kind of went on auto-pilot. By mile 5 the pace was picking up and I went with it. Pushing myself to keep up a good clip, charging the uphills and speeding on the downhills. I am not positive but things felt generally under 7:00 pace from mile 5 to about mile 12.

The last couple miles were at a relaxed pace and my legs were tired. It was a nice feeling though. To be able to push it, after tempo on Tuesday, on a long hilly run in the freezing cold made me feel good. Also, this is the longest I have ever run midweek. Hopefully this will make up for the long run I am going to miss this weekend. 14.4 miles in 1hour 45min.

Last night was another frigid Tuesday night run with the group. A similar cast of characters went out quickly with the addition of Craig. Craig and I were shooting for 6:25 pace and I think everybody else was along for the ride. Things have sped up at the gropup runs lately. We had 6 guys cruisng along at 6:30 pace or better.

We came through the first mile in 6:23, second in 6:25 and I was feeling good. third in 6:22 and I was dragging, fourth in 6:22 and I was feeling better again. We picked up the pace on the last mile for a 6:07.

It was great to evenly split the miles, we nailed our pace the entire way and still had some gas left in the tank to pick it up over the last mile. Any doubts I had about Craig's training leading up to Boston were blown away last night. I think he finished these miles in a little btter shape than I was.

This is my 5th tempo run in as many weeks and it is the most consistent I have been with speed work in any of my traning. Usually these workout come sporadically based on how I am feeling, this time I am making a point of getting the workouts in. However, I do think it is time to throw in a little time on the track to sharpen things up and see if I have improved since my trips there in December.

The First Mile

I am getting a little hooked on this swimming thing. My legs felt good last night and I know that a ski trip this weekend is going to make high mileage difficult but I still opted for a swim over a run. I guess temps in the teens with winds to boot made the decision a little easier as well.

I haven't swam a mile yet and last night I figured I would go for it if I was feeling good. I was, so I went for it. I did it in sets of mostly 6 - 10 lengths, a stretch that seemed impossible a month or so ago but now is fairly easy. I spend less time concentrating on my breathing and form, so my mind is actually able to wander a bit like it will on a run.

It's a little odd swimming at the gym There are large windows at one end of the pool that look right into the the machine and stretching area of the gym. I sometimes feel a bit like an animal at the zoo when people are staring in or maybe I am the one staring out.

Heather said 72 lenghts of a 25 meter pool are one mile. As I was swimming my mind was going over the math and 72 lenths seemed to far. 72 x 25 = 1800 Meters. I guess I swam a little over a mile. I than started thinking that maybe it was a 25 yard pool. That would mean each length is 75 feet and 72 x 75 = 5400 feet. Still a couple lengths more than a mile. Not to give a math lesson but I just wanted to get the numbers down to make sure it made sense.

Anyhow, a little over a mile. Made me happy. I was definitely tired by the end but I don't think going further would have been a problem. Al this swimming could lead to a half-ironman if I am not careful

Week 5

Another week of training done and now I am 1/3 of through my 15 weeks of training. It was a good week all around with a decent tempo run on Tuesday night and some marathon pace running on Friday afternoon.

Saturday was a cold morning and I threw on an extra layer to keep me warm. I ran about 4 miles prior to the group run and then joined Ben, Craig and Kevin G for a familiar route through Fairmount Park. When I first started my legs weren't to happy but as I warmed up so did my legs and they eventually found a good pace. About 13.3 miles in some undetermined time so I am calling it 1hr and 43 minutes to give me a conservative pace.

I felt some tightness in my quads which is a totally new thing for me but it was nice that it was somewhere other than my calves.

I got up and right out the door for 10 miles this morning, knowing that if I delayed even a little bit I might find an excuse to miss the run. From the start it was slow run and the 19 degree weather didn't help matters. I went up the path through Wissahickon Park. The rain and cold weather must have been timed just right to make half of Forbidden Drive an icy mess. I stuck to the side as much as I could and stayed light on my feet. This also didn't help my pace.

Saw Seth and Raymond on the way out along with many other runners. It's great to see so many people in the park on a frigid morning. One thing I didn't see were any bikers I don't think there was any way they could have stayed upright with all of that ice.

My energy level was very low and although my legs felt pretty good I just couldn't get any speed going. I resigned myself to try and keep 8:00 pace for the run. No big deal, I just wanted to get the miles in so I could break 65 for the week. 10.5 miles in 85 minutes. I didn't even hit that 8:00 pace.

A grand total for the week of 65.3 miles which is a new high. I swam 45 minutes on Monday night as well. All of this with a cold, that means I have no excuse not to hit 70 -75 miles later in training.

Went out with an expanded Thursday night crew yesterday evening. E-mike was back, along with Jerry who is often out on Tuesday nights and Steve K who is back after a soccer injury to his calf. Heather joined us too, after some coaxing and promises that we wouldn't go to fast.

8 miles through the park at an easy pace. The pack was really spread out due to a big difference in peoples pace and I hung back with Heather for most of the way. With about 3/4 mile left to go on MLK I could see Alex and Jerry ahead and even further out Ian and Steve. I was itching to try and catch everybody for a little speed at the end of a slow workout, so I took off. Nobody was really running to quickly and I reeled everybody and then just about sprinted up to the Art Museum for 8 miles in 63 minutes.

I took a mental health day from work today and worked my little cold that sounded much worse than it actually was on Thursday at work, into a Friday off. For the most part I tried not to be lazy and got stuff done around the house and errands done around town.

I also got out for a fairly long run through Fairmount Park. I didn't want to make it another easy run but I wasn't really sure how I was going to feel so I took off at a relaxed pace and let the run follow the way I was feeling.

My house to the Bloody Nipple which I took at a pace that left me panting heavily at the top. When I got to Chamonioux I ran the length from Ford Road to Belmont Mansion at about 6:10 pace. I took a moderately easy pace over St. Georges and down Lansdowne to the Girard Bridge. My pace steadily increased as went through East Fairmount Park and I was really cruising as I headed down Ridge Avenue towards East Falls. The final two miles were probably around 6:40 pace. 11 miles in 78 minutes.

A little over marathon pace for 11 miles. A great run and surprisingly my legs feel good afterwards. Depending on how this weekend goes this could turn into one of my best weeks of running. Not that I had any single workout that was incredible but I have been piling up some longer runs and my legs feel great. We'll see how the weekend goes, don't want to get to far ahead of myself.

I was still feeling under the weather when I got home from work last night. Just drained and tired after an early, early morning ride to the airport for my folks and this damn cold. 12 miles was on the schedule and I was going to try and stick to it.

I headed out the door not long after getting home from work and went for a loop out through Mt. Airy and Chestnut Hill. It was a welcome change from Kelly Drive. I mapped out a few different routes but it seemd as long as I got to the intersection of Germantown Avenue and Chestnut Hill Avenue I was going to get at least 12 miles.

I think this intersection is also the highest point in the city so it made for a gernerally uphill run on the way out and a downhill run on the way back. The pace started easy and didn't get much faster.

A little over 12 miles in 1hr and 34 minutes. I got home ate some food, watched 10 minutes of TV and went to bed. Luckily I woke up feeling better.

Conversational

I haven't posted since Sunday and it has only been two workouts but it feels like I have a lot to catch up on.

Monday night I went to the pool again. I broke the first 20 or so laps up into sets of 2 and was struggling a bit. I couldn't seem to get into a groove, a problem I had my last time at the pool too. I figured I must be doing something wrong because I really shouldn't be going backwards two trips in a row.

The pool then got busy and for whatever reason this allowed my mind to wander a bit and I wasn't forcing things. I had to share a lane and it made me turn around the laps more quickly, suddenly I was just cruising along. I swam the last 20 laps with barely a break and felt good. Then hopped in the hot tub and stretched things out while I was in there. You really can't feel looser than stretching out in a hot tub after a decent swim.

I woke up Sunday morning with a sore throat and after a couple of days denying that I was getting sick I had to face facts. It still hasn't turned into anything major and luckily it didn't really effect my run either.

I wasn't planning on going fast as on the past few Tuesday's but I started out with Ian, my legs felt good, the conversation was comfortable and before I knew it we were way out in front at about 6:45 pace for the first mile. Things just slowly increased in pace from there. A very subtle increase that got us to about 6:20 pace by the last mile.

The thing I was most excited about were the miles in between. At 6:25-6:35 pace, I was holding a conversation. It is definitely the most comfortable I have felt at those paces and I feel like it is a definite improvement. As I mentioned to Ian over the last couple miles, the run led me to believe that I should able to hold 6:25 pace for a half-marathon. That would put me at a 1:24 for the half and leave me sitting pretty for sub 3:00 at Boston. We'll see how things go.

After finishing up I ran the 5 miles home. I felt great, it started to snow and I was getting excited again about training again. My goal is 65 miles this week which would tie my high. I had been looking at that mileage with dread but I am starting to look at it as more of a challenge and a chance to push my body to where it hasn't gone before.

One last thing to an already long post. I was thinking back to Chicago, and for that matter Philly 2005 marathon training on my run home. During those training runs I must have pictured crossing the finish line with a qualifying time, 100's of times. Picturing the feeling of joy, when I crossed, the satisfaction and enjoyment of completing a goal. I need to conjure up a new mental image of 2:5X on the clock for Boston.

Week 4

I ran a very easy 8 miles in 63 minutes yesterday to wrap up another week of training. Due to the missed run on friday night I fell short of my 60 mile goal for the week with 54. That is 54 miles with a swim though. I don't really count the swim as much but it is better than 54 miles and nothing else.

My calf was still sore but held up fairly well during the run. It also felt better when I finished than it had when I finished the run the day before. I'll just keep an eye on it and won't do anything stupid so it gets worse.

Loop the Loop

I bagged my run on Friday night for no good reason other than I didn't really feel like it. By 10:00 I was regretting it but I was heading out the door then.

I am less focused in my marathon training this time around. I still feel like I am doing well overall and that my fitness is increasing I just don't really seem as into it. I can remember training for Chicago, it occupied a lot of my thoughts even when I wasn't running. Now I really just don't think about it so much. It's just something I am doing. Maybe it's beacuse I am often thinking about several other things that have gained importance and training just gets pushed to the back a little bit. I can't really decide if it is good thing or a bad thing.

Also, qualyfing for Boston had been a goal of mine for for a couple years. Boston seems sort of like the spoils and even though I want to do well, possibly going under 3 hours, it just isn't as important to me. I'll just keep putting in those miles and see how things go.

I headed out early on a cold Saturday morning to put in some of those miles today. I was shooting for 16. To me 16 miles really is the cross over into a long run from a kinda long run. I joined up with Jaime for the first 4 and we went up Kelly Drive at about 8:15 pace. The weather was cold but calm and I really felt good. We reached the Falls BBridge and she kept goingwhile I turned around to go back for the group run that I was leading this morning.

I ran back at a much quicker pace, somewhere in the 7:20's I was surprised by the turn out for the run on a cold morning, around 30 people, with 4 new people. After chatting for about 10 minutes we were off and I fell into pace with Ben and Kevin G. Things stayed relaxed soemwhere in the 7:45 range on the way out.

After crossing Falls Bridge I ran the length of Kelly Drive for the 3rd time this morning. Ugh. However, this time wasn't so bad, the conversation was flowing back and forth between Ben and I. With about 2 miles left Ben said I can't believe this is your second loop, and I thought "Holy Shit, your right, it is." I felt really good. In fact upon finishing I really didn't feel that bad at all. These long runs get easier and easier every marthon training cycle.

Anyhow, the last few miles were in the 7:20-7:30 pace range and I wrapped up 16.8 miles in 2hours and 7 minutes. My longest run since Chicago and it makes over 36 miles on the river this week. That is way to many.

Only one problem was with my calf on my right leg, I could feel it tighten as soon as I started the second loop and it was sore when I finished. It is very tight now and depending on how things feel tomorrow I may swim instead of run. It's always my damn calves.

Just Right

I met up with the Thursday Night crew on what was supposed be a cold and windy evening. I went so far as to get out the stretch pants and ear muffs in anticipation of the weather but hanging out with Ian and Alex before the run things just didn't seem to bad.

Elizabeth, Beth and Kevin J with Silas in his cozy plastic covered stroller (the "terrarium" as someone noted and cracked me up) got there a few minutes later and we took off on a long loop through Fairmount Park that included St. Georges and the Strawberry Mansion Bridge. Things were chilly but I was comfortable and from the start I was enjoying the run.

By the time we crossed the bridge and got into a West Fairmount I was feeling downright cozy in my winter gear. Alex and I had fallen behind the others and we chatted as we moved along at an easy pace. I felt like I could have gone on for another 10 miles. 9 miles in 72 minutes.

After a little post run banter I ran up the steps to my car and noticed snow coming down in the lights around the Art Museum. Seems like our run wrapped up just before it started coming down. I'd really liked to catch a snow run at some point, we'll see if the winter will cooperate.

My heart again was just not into the run last night. It is something about knowing I have 12 miles in front of me in the cold and dark that makes it difficult to generate much excitement. These mid-week long runs were nicer in the summer time when I took the opportunity to explore Fairmount Park in the warmth and in the sun. (of course over the summer I was bitching about the heat and humidity but a couple months of running in the dark can really temper these bad thoughts.)

My route was on the very familiar Kelly Drive from my place down past Boathouse Row and nearly to the end of the path exstension. I put on my iPod and just let my mind wander. I felt fairly good for most of the run, the last couple miles were tiring and my legs definitely slowed the pace but overall it was a decent run. 12 miles in 1hr 32 minutes.

For the third week in a row, the Tuesday night group run was just as fast as I hoped it would be. The weather was cold but comfortable, and the wind was much lighter than it had been the week before. I again got there early and did a little over 3 easy miles prior to the run. I really enjoy these early miles, it is like a warm-up before a race. I can take it easy and get myself ready for a hard 5 miles.

There was a large fast group this week with Ian, Stevus and Cole at the run. Having three guys there that you know are faster than you guarantees you’ll have some people to urge you along. As expected there wasn’t much a of a warm up and the first mile was in 6:29.

I tried to push a little harder in the second miles to get between 6:15 and 6:20. and over did it. Mile 2 came in at 6:08. I felt good though and tried to lay off the pace just a little bit so I would be able to hold up this tempo pace the entire way.

Mile 3 was in 6:12 and this included the turn around which always adds a few seconds. At this point Stevus and Ian pulled ahead a little ways and Cole had fallen off a little ways. I kept my eyes on the two in front and tried to keep the pace up over the fourth mile. Things were getting difficult and I really had to push to get a 6:16. I was right on track.

I eased off and ran a slow quarter mile to get my mojo back and then picked it up again for the last ¾ of a mile. The last mile was in 6:30. 5 miles in 31:37. Just 4 seconds slower then last week but I split the miles more evenly than I did a week before.

Week 3

Week 3 of marathon training is complete. I ran little over 5.5 miles in the Wissahickon Park to end a decent week of running. I felt surprisingly good and had to reign in my pace a few times to keep it an “easy run”.

Goal for the week was 55 miles, and I ran 55 miles in 6 days. Tempo pace and lower on Tuesday night and a nearly marathon pace 8 miler on Friday night.

I have also gotten accommodations arranged for my trip to Boston. A train ride up on Amtrak, which I haven’t ridden in about 17 years, and a hotel room a subway ride away from the downtown. English Mike and I are making the trip together; hopefully we can get a few more on the train.

Damn Wind.

I got out the door a little later than normal for a Saturday long run and followed a route that took me through a portion of the Wissahickon Park - East Falls - Fairmount Park and ended on Kelly Drive.

Things started well and the time and distance flew by. I ran up Ridge Avenue into Fairmount Park and couldn't believe I was already 40 minutes in. I took the long way behind the playing fields through the park and then detoured onto Lemon Hill for a couple hills.

Got to the Art Museum and at this point I was feeling a little tired but not to bad. The hard run from the night before had taken a little out of me but I only had 4 miles to go. I caught a few gusts of wind on the way out but for the most part it was behind me. I knew it was going to be a tough run up Kelly Drive with the wind directly in my face.

It sucked! Boat House row sucked, the stretch from Girard Bridge was utterly horrible. The wind was strong and relentless, whipping up white caps in normally placid river. My hands, which are always a bit of a problem in the cold, were getting numb depite two pairs of gloves and other areas that I won't mention weren't fairing to well either. I couldn't wait to be done.

Things subsided a bit on the stretch before Falls Bridge but after I crossed for the last mile home it smacked into me again. The wind aggravates me when it gets like this, I actually start to get angry that it is ruining my run and making things miserable.

I knew there were going to be a few runs like this over the winter so you just have to deal with it and put in the miles. I was happy when I got to stop. 15 miles in 1 hour and 53 minutes. The 7:30 pace was a little surprising, I thought I was a good 15 sec/mile slower.

Despite missing my swim on Thursday night because I didn't realize until I got into the pool area that they had an aerobics class starting in 2 minutes that was somehow going to take up the entire pool, the week is going well.

When I got home from work tonight I really wasn't in much of a mood to run. Usually I am looking forward to, or I am at least indifferent to, a run. Tonight was a "I don't feel like going out there" night. I know from experience my best bet is to get out the door as soon as possible, so that's what I did.

I ran a familiar route up through Roxborough, weaving my way among the neighborhoods and generally staying West of Ridge Avenue. It's a fairly steady up hill from my place until the turn around 4.5 miles in.

The way home is mostly downhill on Ridge Avenue and if I am having a good night this usually translates into some quick miles as I dodge cars and pedestrians on Ridge Avenue back towards my house. Tonight was a good night and I was flying down Ridge Avenue somewhere in the 6:30 pace range. The slight downhill makes this pace feel easier than it really should be and it is just fun.

What had started out as a "I don't feel like going out there" had turned into "I wish I had a few more miles to go".

Finished up with 8 miles in 56 minutes.

After being scolded for not wearing long pants to run in the freezing cold (or normal temps depending how you look at it) I got out the door for a trip to the Art Museum on Kelly Drive. I have to admit that I was shivering over the first mile or so but the rest of the way was warm and toasty with just a light sweat, exactly the temp I like to be. The lack of cold has thrown of my winter running gear and I was over dressing on a few runs, I think I have it figured out again.

I made it a point not to look at my watch the entire way and just run at what I felt was an easy pace. It was a night when my stride felt just right and I floated along and enjoyed the music on my iPod. Josh Rouse’s album “Subtitulo” was the perfect background for my relaxed mood.

I did a loop around the steps when I got to the Art Museum and started the return trip. Yelled at myself for speeding a few times on the return but within a couple miles of home my tired legs made any more yelling unnecessary. 10.7 miles in 81 minutes.

Speed

I did an easy 7.5 miles with Heather on Monday night, down Kelly Drive to the Amtrak Bridge and back. The pace was easy but I never really felt to good. My right leg was stiff and it didn’t loosen up. It was tight the rest of the night and I was debating making Tuesday an easy night instead of a tempo run.

I parked at the Art Museum Tuesday night to put in a few extra miles before the group run. The evening was colder than it has been with a stiff wind from the east that is the norm in the winter but it has been lacking this year. I went out at a comfortable pace and felt good, no sign of that tightness in my leg.

Warmed everything up for 3 miles and then joined the group. There wasn’t anybody there to join me for tempo pace and I thought I would be going this one alone. Feeling better, I was determined to get a good workout in but some company would be nice. Just before the start of the run Stevus and new guy Cole popped up. I was in luck.

Cole is a damn fast runner and would be perfect rabbit as long as he didn’t go out to fast. Even if he did at least I would have somebody to run with the first couple miles and then I could just try an hang on. We got off to good pace from the start and the first mile went by in 6:40. The wind was blowing hard in our faces and it made it difficult to pick up the pace.

Second mile went by in 6:28, which was getting closer to tempo pace. Third mile was in 6:26 not much quicker but we had stopped to turn around. Now the wind was at our backs and things picked up, fourth mile in 5:59. I thought we were at 6:15 – 6:20 pace and it was feeling a little difficult. Now I know why.

I jumped from above my tempo pace to below my tempo pace over two miles and was thinking of slowing down a little for the last one. That went out the window with my quarter mile split in 1:27. What the hell, I might as well just keep it up and get this over with as soon as I can. Although I didn’t specifically ask him to Cole was leading me perfectly staying a few strides ahead and this urged me up to the Art Museum for final mile at 5:54.

31:33 for the 5 miles. My fastest Tuesday night run to date! This is also only 15 seconds slower than a 5 mile race I did in February last year and I ran that race all out without 3 miles beforehand. It was also the first time I’ve strung 2, sub 6:00 miles together in a training run.

I was ecstatic at the end of the run. In the past several months, I’ve just felt like the speed wasn’t there. I wasn’t as fast as I had been and it wasn’t getting any better. It is most likely in my head but I had not completed any runs that made me feel otherwise until last night.

One thing I hope to change though is my pacing. I averaged 6:19 pace for the 5 miles, which is right in tempo range, but none of my miles were at that pace. I’ll try to stay between 6:15 – 6:20 for 4 miles next week. A more even pace will make for a less strenuous run and will probably work my lactic threshold a little better like these runs are supposed to.

One last thing. I just saw that Ryan Hall at 24 has shattered the American half-marathon record with a 59:43 in Houston. Wow. From what I could find on the internet it looked to be the 6th fastest time ever at that distance. Amby's Blog.