9.23.2010
9.19.2010
Sunday, September 19th - Philadelphia Half Marathon
15.5 miles, hard
65-70 degrees, sunny, muggy
Today was the big tune-up half marathon. I haven't had a lot of luck in Philadelphia, but I was feeling strong this week so I decided to go for a PR. My half marathon PR was only 1:14:20, which makes it one of my softest PRs. My goal was to run ~1:13 low, or ~5:35/mile.
When the race started, I deliberately held back to avoid being swept up in the crowd of elites and the fools who chased them. Still, I went through the first mile in 5:21... too fast, but not detrimentally so. I adjusted my pace, and let a pack run by. When I saw my mile 2 split was 5:38, and I was only a few seconds behind the pack, I made the call to latch on to them as long as I could. We ran consistent 5:27s through downtown Philly, back by the museum, and up Kelly Drive. By mile 6 I was starting to struggle keeping up with them, and I broke just before the 8 mile mark.
I had told myself before the race that if I fell off pace, I would just cruise in at marathon pace. Despite takeing a GU at mile 7, I slowed to slower than 6 minute pace. I was crashing hard, but the GU kicked in and I was able to staunch the hemorrhaging. I still couldn't get back under 6:00/mile pace most of the way down JFK Boulevard even though I tried several times to kick start my race and try to get the PR. Mile 11-12 I was only able to accelerate to 5:54, but I finished relatively strong (compared to the last few miles) with a 5:43 final mile. I rounded the corner to the finish and saw the clock already over 1:14, and I knew I wouldn't hit the PR. Oh well, I was happy I gave it a shot. This endd up being my 3rd fastest, and 4th sub-75 minute half marathon. One of these days I'll break 74.
Splits:
Mile 1: 5:21
Mile 2: 5:38 10:59
Mile 3: 5:30 16:30 5K: 17:04
Mile 4: 5:28 21:58
Mile 5: 5:27 27:26
Mile 6: 5:27 32:54 10K: 34:04
Mile 7: 5:27 38:22
Mile 8: 5:35 43:58
Mile 9: 6:03 50:01
Mile 10: 6:07 56:08
Mile 11: 6:17 62:26
Mile 12: 5:54 68:20 20K: 1:10:50
Mile 13: 5:43 74:04
FINISH: 1:14:47
65-70 degrees, sunny, muggy
Today was the big tune-up half marathon. I haven't had a lot of luck in Philadelphia, but I was feeling strong this week so I decided to go for a PR. My half marathon PR was only 1:14:20, which makes it one of my softest PRs. My goal was to run ~1:13 low, or ~5:35/mile.
When the race started, I deliberately held back to avoid being swept up in the crowd of elites and the fools who chased them. Still, I went through the first mile in 5:21... too fast, but not detrimentally so. I adjusted my pace, and let a pack run by. When I saw my mile 2 split was 5:38, and I was only a few seconds behind the pack, I made the call to latch on to them as long as I could. We ran consistent 5:27s through downtown Philly, back by the museum, and up Kelly Drive. By mile 6 I was starting to struggle keeping up with them, and I broke just before the 8 mile mark.
I had told myself before the race that if I fell off pace, I would just cruise in at marathon pace. Despite takeing a GU at mile 7, I slowed to slower than 6 minute pace. I was crashing hard, but the GU kicked in and I was able to staunch the hemorrhaging. I still couldn't get back under 6:00/mile pace most of the way down JFK Boulevard even though I tried several times to kick start my race and try to get the PR. Mile 11-12 I was only able to accelerate to 5:54, but I finished relatively strong (compared to the last few miles) with a 5:43 final mile. I rounded the corner to the finish and saw the clock already over 1:14, and I knew I wouldn't hit the PR. Oh well, I was happy I gave it a shot. This endd up being my 3rd fastest, and 4th sub-75 minute half marathon. One of these days I'll break 74.
Splits:
Mile 1: 5:21
Mile 2: 5:38 10:59
Mile 3: 5:30 16:30 5K: 17:04
Mile 4: 5:28 21:58
Mile 5: 5:27 27:26
Mile 6: 5:27 32:54 10K: 34:04
Mile 7: 5:27 38:22
Mile 8: 5:35 43:58
Mile 9: 6:03 50:01
Mile 10: 6:07 56:08
Mile 11: 6:17 62:26
Mile 12: 5:54 68:20 20K: 1:10:50
Mile 13: 5:43 74:04
FINISH: 1:14:47
Saturday, September 18th
4.5 miles, easy
65 degrees, sunny
I woke up early and ran on my own around RCP. Just an easy pre-race run. No strides though. Drove up to Philly right after for the HM.
65 degrees, sunny
I woke up early and ran on my own around RCP. Just an easy pre-race run. No strides though. Drove up to Philly right after for the HM.
Friday, September 17th
9.5 miles, easy
60 degrees, sunrise
Met with Dickson for the usual run around Hains Point/The Mall.
60 degrees, sunrise
Met with Dickson for the usual run around Hains Point/The Mall.
Thursday, September 16th
0 miles. I should have run or gone to the gym or something, but I didn't. It's fine once in a while, but I've been doing this too much.
Wednesday, September 15th
9.5 miles, hard
75 degrees, dusk
It's getting darker earlier now, and half of our track workout was in the dark. At least it was warm.
I ran 3xmile somewhat quick (for marathon training), and felt pretty good doing it.
Splits: 5:21; 5:16; 5:14
75 degrees, dusk
It's getting darker earlier now, and half of our track workout was in the dark. At least it was warm.
I ran 3xmile somewhat quick (for marathon training), and felt pretty good doing it.
Splits: 5:21; 5:16; 5:14
9.15.2010
Tuesday, September 14th
9 miles, moderate
80 degrees, dusk
Ran on my own after work around RCP/Georgetown.
80 degrees, dusk
Ran on my own after work around RCP/Georgetown.
Monday, Septmber 13th
13 miles, easy
75 degrees, 50% RH, sunset
Ran on an unusually psychrometrically-perfect evening with Dickson for 13 miles.
75 degrees, 50% RH, sunset
Ran on an unusually psychrometrically-perfect evening with Dickson for 13 miles.
Sunday, September 12th
9 miles, easy
80 degrees, wet
Ran on my own Sunday afternoon around Rock Creek Park before going to Bain/Shannon's for Jarrin's 40th birthday bash.
80 degrees, wet
Ran on my own Sunday afternoon around Rock Creek Park before going to Bain/Shannon's for Jarrin's 40th birthday bash.
Saturday, September 11th
15 miles, easy
60 degrees, sunrise
Met with Mike Smith for an early run around Cabin John Park. Dusen and new guy Jerry (Cortland Alum) for the last ten.
60 degrees, sunrise
Met with Mike Smith for an early run around Cabin John Park. Dusen and new guy Jerry (Cortland Alum) for the last ten.
Friday, September 10th
8 miles, easy
60 degrees, sunrise
Met with Dickson on a slightly chilly morning for our usual Friday morning run. I wasn't up for too many miles, so I called it at 8.
60 degrees, sunrise
Met with Dickson on a slightly chilly morning for our usual Friday morning run. I wasn't up for too many miles, so I called it at 8.
Thursday, September 9th
10 miles, easy
75 degrees, dry
Not as dry as last night, but still dry. Met with Dan Z for a run around the Mall from his new place on Capital Hill.
75 degrees, dry
Not as dry as last night, but still dry. Met with Dan Z for a run around the Mall from his new place on Capital Hill.
Wednesday, September 8th
9.5 miles, hard
75 degrees, DRY
The return of Track Hack. Finally one of our workout nights isn't jungle-humid, but it's so absurdly lacking in humidity we all got Track Hack. Crazy.
Otherwise, it was a solid workout. Some of us did 5x1000m while others did 3x2 miles. It was nice to run fast, and I finished with some of the fastest track work I've done since graduation.
Splits: 3:09; 3:11; 3:04; 3:02; 2:57
75 degrees, DRY
The return of Track Hack. Finally one of our workout nights isn't jungle-humid, but it's so absurdly lacking in humidity we all got Track Hack. Crazy.
Otherwise, it was a solid workout. Some of us did 5x1000m while others did 3x2 miles. It was nice to run fast, and I finished with some of the fastest track work I've done since graduation.
Splits: 3:09; 3:11; 3:04; 3:02; 2:57
Monday, September 6th - Labor Day
10 miles, easy
65 degrees, sunny
Met with HUGE and Dickson for the standard 10 miler from The Line. It almost felt cold this morning! Fall is definitely coming soon!
65 degrees, sunny
Met with HUGE and Dickson for the standard 10 miler from The Line. It almost felt cold this morning! Fall is definitely coming soon!
Saturday, September 4th
20 miles, moderate
70 degrees, sunny
The weather cooperated for today's long run. We repeated the double-out-and-back along the canal from the store. On the first ten miles, we ran a progression and finished in 64:30. After that, only Dickson and I ran the next ten miles, and he was having a strong day. I fell off, but still finished the second ten miles in almost the exact same split, averaging 6:25 for the entire run. It was a tough run, but I definitely gained confidence going into the last 5 weeks before Chicago.
70 degrees, sunny
The weather cooperated for today's long run. We repeated the double-out-and-back along the canal from the store. On the first ten miles, we ran a progression and finished in 64:30. After that, only Dickson and I ran the next ten miles, and he was having a strong day. I fell off, but still finished the second ten miles in almost the exact same split, averaging 6:25 for the entire run. It was a tough run, but I definitely gained confidence going into the last 5 weeks before Chicago.
Wednesday, September 1st
12 miles, hard
90 degrees, humid
I joined the guys for the workout in Bethesda, this time for one of Wiggy's patented workouts. We ran 6 miles back and forth along the CCT, with every other mile easy/hard.
Splits:
6:05 / 5:22
6:15 / 5:20
6:34 / 5:21
90 degrees, humid
I joined the guys for the workout in Bethesda, this time for one of Wiggy's patented workouts. We ran 6 miles back and forth along the CCT, with every other mile easy/hard.
Splits:
6:05 / 5:22
6:15 / 5:20
6:34 / 5:21
Sunday, August 29th
11 miles, hard
65 degrees, sunny
Back in Binghamton for my Grandma Murphy's funeral. She was a wonderful and kind woman, and lived an incredible 99 years. Miss you Grandma!
On the drive home yesterday my dad reminded me that it was Chris Thater weekend in Binghamton, so I called Grace of the TCRC and signed up for the 5K on the spot. I knew I wouldn't run the race seriously, especially since I had run 19 miles Saturday morning. The race was as competitive as ever, with Fred Joslyn running 15:0X and still only finishing 3rd in his age group. It was great to see running friends from home though, and a surprise to run into fellow PSUXC alumnus Dennis Pollow.
I ran surprisingly fast given my long run the day before, long warm up, and lack of racing shoes. I finished in 16:34 (5:09; 5:22; ~5:25).
RESULTS
65 degrees, sunny
Back in Binghamton for my Grandma Murphy's funeral. She was a wonderful and kind woman, and lived an incredible 99 years. Miss you Grandma!
On the drive home yesterday my dad reminded me that it was Chris Thater weekend in Binghamton, so I called Grace of the TCRC and signed up for the 5K on the spot. I knew I wouldn't run the race seriously, especially since I had run 19 miles Saturday morning. The race was as competitive as ever, with Fred Joslyn running 15:0X and still only finishing 3rd in his age group. It was great to see running friends from home though, and a surprise to run into fellow PSUXC alumnus Dennis Pollow.
I ran surprisingly fast given my long run the day before, long warm up, and lack of racing shoes. I finished in 16:34 (5:09; 5:22; ~5:25).
RESULTS
Saturday, August 28th
19 miles, easy
80 degrees, sunny
I met with Wiggy, Ernst, and Dusen for a long run from the store. We ran about 15 miles easy, then I added on to get to 19. I knew what I was getting myself into, but I ran down to the Mall to see the crazies. As luck would have it, I got to see BOTH Sarah Palin AND Glenn Beck speak, and a surprisingly calm and respectful crowd.
80 degrees, sunny
I met with Wiggy, Ernst, and Dusen for a long run from the store. We ran about 15 miles easy, then I added on to get to 19. I knew what I was getting myself into, but I ran down to the Mall to see the crazies. As luck would have it, I got to see BOTH Sarah Palin AND Glenn Beck speak, and a surprisingly calm and respectful crowd.
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