Great long run!

Don't have a picture today but just had to share about my long run. It was so hot I decided to run on the treadmill at my work site. I don't think I've been on a treadmill since last winter. It was nice and cool in the room. I started out slow and easy at a 12:30 pace. Ended up bumping it up to 10:30 pace and the final mile and half was at a 10:00 minute/mile pace! One of my goals for the year was to run a ten minute mile. Yay! I did 5.53 miles and felt awesome, and with no walk breaks.

For most of the summer I've just not felt I was getting any better/faster, but I must be. I know a ten minute mile is considered pretty easy for most runners, but for me it is a great accomplishment!

I was wanting to do the Jeff Galloway Magic Mile. He says every few weeks in your training you should do a hard mile. Multiply it by 1.2 and that is what he predicts you can do in a half marathon. That would make mine about 2 hours and 37 minutes. I'll take it. My best HM was 2:43.

Long run

...well, kind of long. I did four miles today, but it did include an eight minute warm up walk while I talked on the phone. I'm thinking that I will go ahead with my half marathon training for the November 30th race in Oak Rodge. It is flat and I'd like to do it, unless I am visiting the kids in Scotland that week. I'll wait a bit before I sign up but I'll follow the training plan. I've been trying to do three miles two times a week then the longer run on the weekend. I like the Jeff Galloway method, although I'm adjusting it a bit. Sometimes I don't do the walk run intervals and sometimes I do. Today I did 4/1 most of the time. Earlier this week I just jogged the full three miles no stopping. Of course it was on my "inside track" which is easy.

I really like my new watch now. Since I've used the GPS quite a bit, the watch uses the accelerator to track my inside pace and distance. Below is my inside track....(iPhone pano pic)

I know some people think it is wierd that I actually run in the house, not on a treadmill. But I do. It works. It is slow but sometimes I need that to keep my heart rate down. I think my average pace was about 13 min/mile. I jog my little circle around my kitchen, dining room, and living room.

 

 

Weekly long run

I've been pretty busy lately driving back and forth to Louisville helping my son and his family get ready for the big move across the ocean, to Scotland. They are here with us now until Monday when they will drive to Nashville for an early Tuesday flight. I managed to get my long run in today. It sure helps with all the stress. It's a good time to do some heart felt praying for them too.

Split Time Distance Avg Pace Summary 1:02:45.1 5.00 12:33 1 13:21.8 1.00 13:22 2 12:37.2 1.00 12:37 3 12:20.9 1.00 12:21 4 12:14.6 1.00 12:15 5 12:09.7 1.00 12:10 6 :01.0 0.00 12:25

Even though it was only 68 degrees, the humidity was in the 90's and it was a very hot, sticky run. Glad to have it over with. I did 3/1 intervals (jog 3 minutes, then walk 1 minute). Not fast, but I do like those negative splits.