5/14/12 (Monday) Run

Today I ran 4 miles in 30:28.  This was another easy run mostly at 7.6 mph but during the last mile, at the end of each quarter mile, I ran 100 yard strides at 10.3 mph, though I ran the last .15 miles at 10.3 mph.

5/12/12 (Saturday ) Activities

Today I ran 4 miles in 30:18.  This was an easy run, no inclines, though I ran strides of 100 yards at the end of each quarter mile of the last mile of 11.0 mph, 11.5 mph and 12.0 mph, respectively, with the last .15 miles at 10.3 mph.
Total running miles for week = 36
Total cycling minutes for week = 2 hours 36 minutes

5/11/12 (Friday) Run

Today I ran 10 miles in 1:12:18.  I ran the first two miles at 7.6 mph, then increased it by .1 mph for each of the next three miles.  At this point the assignment was to run 3 miles at 3k-5k pace, so I figured I might as well run 3.1 miles (5k distance) just to see how my time is overall, gauging my fitness and recovery level.  So I ran the 5k distance with the first two miles at 9.2 mph and the next 1.10 miles at 9.3 mph and the last .10 miles at 10.3 mph for a total time of 20:06 for the 5k distance, then finished out the ninth mile at 7.8 mph and ran the last mile at 8.8 mph (marathon pace) running the last .15 miles 10.3 mph.  I felt really strong during this run and the only thing working against me was the psychological aspects, the doubts.  I felt like I could have run another 10 miles the same as these 10.  It was a really great feeling and boosted my confidence a lot.  Looks like the recovery is doing what it is supposed to : D

5/10/12 (Thursday) Activities

Today I ran 2 miles in 16:18.  This was just an easy run to keep the legs loose.

In the evening I cycled for 30 minutes.

5/9/12 (Wednesday) Run

Today I ran 8 miles miles in 1:00:33.  I ran the first half of the run at 7.6 mph and then increased to 7.8 mph for two miles, then the 7^th mile I ran at 8.0 mph and for the first .5 miles of the last mile I ran at 8.3 mph and then ran the next .25 miles at 8.7 mph, then increased it to 9.2 mph for the next .10 miles and ran the last .15 miles at 10.3 mph.

5/8/12 (Tuesday) Run

Today I ran a total of 8 miles.  6 miles in the morning in 41:48.  After the usual warm-up I ran 4X800 yards, 1X800 yards and 1X800 yards intervals at 9.5 mph, 9.7 mph and 10.0 mph, respectively, then ran out the remaining mileage as a cool down, though I ran the last .15 miles at 10.3 mph.
In the evening I ran 2 miles evening in 15.14.  I just did an easy first mile pace of 8:00 minutes then the second mile was 7:14.  I pushed myself a little but not much as this is on a slight downhill and so that pushes one along.

5/7/12 (Monday) Activities

Today I ran 4 miles in 30:27.  This was just an easy Monday run with a few faster strides thrown in during the last mile, just running one less mile than usual for a Monday due to the taper.

In the evening I cycled for 24 minutes.