Pace Run

Distance: 4 miles
Time: 34:49
Pace: 8:41 min/mi

Comments: Again had a tough time getting up and going. The plan was for a "race pace" which is a goal marathon pace. I really won't be able to dial in on that exactly until after the 10K but, for now, I'm wanting 30 seconds faster than my regular pace.

I started out slow but warmed up pretty quickly and got into the rhythm well enough. Felt a bit drained most of the run but never enough to impact my control of the run or effort to maintain pace. I did have to keep an eye on the GPS to keep from going over fast.

Got the goal pace and felt pretty good afterward. The real test is turning around and tackling the long run tomorrow.

Training Run

Distance: 4 miles
Time: 36:55
Pace: 9:13 min/mi

Comments: I sat down yesterday and wrote out a 16-week marathon training plan. To be ready for a race in mid-October, I need to start on it in July. So this tail end of June will be trying out the various elements of the plan to see how I handle them. I already did an interval workout this week so pace runs, hills and tempo should show up soon.

Today, though, was a normal training run. This will need to be somewhere between a slow recovery run and the race pace runs. At the moment, I'm shooting for 9:30 pace which I comfortably handled today. I have a 10K on July 4 that should give me a more specific number to guage these workouts.

The run went well except for having to get up for it.

Interval Run

Distance: 4 mi
Time: 34:27
Pace: 8:36 min/mi

Comments: I have been toying around with actually putting together a training plan for attempting a marathon. I don't want to attempt anything really technical but a formalized guide to improve speed and stamina while ramping up the distance is gonna be a requirement.

I'm prolly gonna keep tinkering with the idea but, for now, I've decided to start implementing "hard" workouts during the week. Specifically, intervals and hills. First up, the former.

It was raining softly and mist most of this run but that's fine for speed work. I did a reasonably relaxed warmup mile then went after the intervals. I broke each half-mile up with a one minute rest in between. The end was a one mile cool-down

WU	1 mi	10:07
1	.5 mi	3:31
2	.5 mi	3:35
3	.5 mi	3:33
4	.5 mi	3:29
CD	1 mi	10:07

Overall, not too bad an effort. I was pretty consistent in the splits and pushed pretty hard but not all-out. The times seem reasonable for now but I'll do some more research on what I need to aim for in the future.

Training Run

Distance: 4 miles
Time: 36:52
Pace: 9:12 min/mi

Comments: I didn't feel too bad after the long run this weekend. Minimal soreness and no specific aches. Still, I wasn't sure about my energy levels after such a strenuous effort. And I probably didn't eat as well as I should have on Sunday.

Anyhow, it was very warm and excessively humid this morning. The run, unsurprisingly, turned into something of a slog. My pace -- average and by splits -- was decent when considering the situation but a bit of a step backwards overall. I had to work a lot harder for an average run than I really should need to at this point.