The two week update

It has been a busy couple of weeks and there is really no excuse to why I have not been updating. But here is what has gone on over the last few weeks and where I am at right now in my training.

6/8 4 miles 29:00 recovery run

Week total 50.25 Good first week

6/9 7 miles 52:50 real easy morning run. HR 139 alright
6/10 5.5 miles 39:20 first run in San Diego. Hills and got lost a little bit. HR 144 alright
6/11 Off No reason other than I was kind of lazy and tired from the conference
6/12 11 miles 1:20:00 A guess on how far it was and the time it was but it was probably close to that. I got lost for quite awhile in SD and went a little farther than I wanted to.
6/13 6.25 miles 43:50 Got off the plane and home and started running right away. Felt alright for spening most of the day in airports and planes.
6/14 10 miles 1:09:52 Easy long run with all of the boys on Saturday. Felt good through about 7 then started to feel like crap. Probably the 11 miler I did two days ago combined with the jet lag. Avg HR 158 HIGH
6/15 7 miels 48:03 Felt not the greatest. HR 161 really high for the pace.

Week total 46.5 miles Would have been high without the day off obviously.

6/16 7 miles 49:00 Watch was dead and it felt like a good run.
6/17 6 miles 43:54 Morning run before the big camping trip. Felt like crap but it ended fine.
6/18 8 miles 55:11 Day after the camping trip...yikes was I hung over today. HR 151 High for the pace.
6/19 8 miles 51:48 First workout of the post college season. 2 miles warmup, 5 mile tempo, 1 mile cooldown. It felt really good for how not that great I have been feeling all year thus far. could have been faster and they will get faster but it is good to get the first one out of the way and know what you are capable of. Here are the splits for the tempo

6:14(155) 6:06 (163) 6:00(165) 5:57(167) 5:37(174)

Recovery 155-:29 145-:41 135-:55

These seem to be quite fast for recoveries so I may change the numbers to get a better idea of how well I am recovering from workouts. Probably going to start doing 150, 140, 130. These numbers may have also been so quick due to the fact that I didn't run all that fast. I got done and felt like I could have done the same thing again and even faster. A good sign I guess.

6/20 7 miles 47:40 This run felt really slow but was pretty fast paced. Itmust be that first workout that really gets you back to where you should be. I was a little tired towards the end but I felt like crap as well. So hopefully this is the turning point back to where I want to be at fitnesswise. HR 146!!! Back to were it should be at and maybe still a little high.

The races are coming up soon. 4th of July 10k. Goal pace 5:45, kind of a tempo but I am not needing to run really fast right now. I would like to beat my pathetic time from last year of 35:10 ish but we will see. I want to run 5:40:50 for the first 4 miles at least and then see what happens over the last 2.2. Hopefully I can hold about 5:40-45 for the first 4 and then 5:30 followed by 5:20 for the last. That should put me right around the 35 min range and I would be fine with that for now. More on later race plans later.