Long Run 15.11 Miles

Mile 1	7:50
Mile 2	7:16
Mile 3	7:05
Mile 4	6:56
Mile 5	6:49
Mile 6	6:54
Mile 7	6:40
Mile 8	6:33
Mile 9	6:26
Mile 10	6:25
Mile 11	6:26
Mile 12	6:01
Mile 13	5:55
Mile 14	5:44
Mile 15	7:57
Mile 16	8:09
Total Average Pace:	6:45

I ran this one with Kenyan Way. We were supposed to negative split the run but I think we took it to the extreme. Towards the end Sam, Geoff, and I were really moving. Our route ended at Mile 14 but I decided to tack on a 1.11 mile cool down at miles 15 and 16. I told Sean about our run and the speed we were running at the end and his first words were “Why?". To be honest with you I don’t really have a good explanation. I just did a workout yesterday and so this probably wasn’t the best thing to do, but it happened. I have a light day tomorrow, 6 miles easy, and I definitely will run it SLOWWW.

Sean and Luis are going to San Antonio to compete in tomorrow’s Rock ‘n Roll half. Good luck to them and all the other HTowners heading over there tomorrow!

3x2 Mile Workout – 10 Miles Total

3 Mile Warm Up

5 Strides

3x2 Mile (Goal 5:25-5:30 Pace)

• 10:59 (5:29)
• 2 Minutes Rest
• 11:00 (5:30)
• 2 Minutest Rest
• 10:58 (5:29)

1 Mile Cool Down

I had very little sleep last night, hardly any food, and my morning was a very busy one. When I finally was able to come out and run I really didn’t feel up to it. I debated whether to just skip the workout and just do a 9 mile easy run. But to me that seemed even more unappealing than the workout. So I decided to do the workout even though I wasn’t feeling up to it. Before I started my run I made sure I put my Garmin on a certain display setting, since I had issues with the one I used last week(Didn’t trust it). When I started this week, there was no uncertainty about what I was running. Immediately I jumped into 5 minute pace, slowed to 5:15 and eventually finished the repeats at 5:30 pace. I’m convinced that there was no way that I was running faster today than I did last week but yet there was a 6 second difference in pace. It just goes to show you that the Garmin isn’t the end all be all.

8.72 Miles Easy

Mile 1	7:27
Mile 2	7:17
Mile 3	7:20
Mile 4	7:17
Mile 5	7:13
Mile 6	7:07
Mile 7	7:00
Mile 8	7:04
Mile 9	6:58
Total Average Pace	7:12

Still tired from the hill workout Tuesday. Also took it a little easier because of the workout tomorrow, 3x2 mile 2 minutes rest.

www.RankTheRunner.com

In case you have not heard. A new web site popped up over the last few weeks. This web site is focused on ranking the runners in the Houston area at various distances. Currently it has rankings at 5k, 8k, 5mile, 10k, 10mile, half-marathon, 25k, 30k, marathon distances. The user interface is very simple and intuitive. Click on the rankings button and it will pull up a list of the top 5k runners in the Houston area. Clicking on the hyperlinks at the top will switch the rankings to different distances.

Each runner listed is actually a hyperlink that takes you to another page that lists all of the races the runner has run during the current year.

The site also lists the results of most of the chip timed races in the area and also a few hand timed as well. If you are looking for upcoming races to race in, "ranktherunner" has that as well. Already the site has over 70,000 race results and growing.

Now who would actually take the time and effort to put this out there? It has to be another runner right? Yes, Indeed. If you guessed Sean Wade then you are correct. He's actually thought about this for quite a while and brought the idea to fruition recently. Take some time to check it out. Go ahead look yourself up :-)

White Mens Shoes

I didn't know Puma had a white mens version. They look pretty cool. I googled around for a black mens version but strangely enough couldn't find any.

8.73 Miles Easy

Mile 1	8:21
Mile 2	7:52
Mile 3	7:48
Mile 4	7:34
Mile 5	7:35
Mile 6	7:33
Mile 7	7:21
Mile 8	7:29
Mile 9	7:08
Total Average Pace:	7:39

Totally tired from yesterday’s workout. I relinquished control to what my legs wanted to run today.

Hills @ Clover Leaf ~9 Miles Total

Jump Rope (100 each leg, 5 reps of 20)

Warm Up

Hill Workout (4 hills)

1. 4:44
2. 5:14
3. 4:34
4. 4:38

 

1. 4:31
2. 4:43
3. 4:38
4. 4:53

 

1. 4:39
2. 4:41
3. 4:36
4. 4:48

 

1. 4:44
2. 4:50
3. 4:18
4. *3:57 (33.74 seconds)

Cool Down

Did the workout with Sean and Luis. One highlight of the workout was when I popped a 3:57 pace run up the last hill. It was definitely the fastest recorded pace for such a sustained period(33 seconds) in my training. I’ve recorded faster(15 second strides), but this one was longer and it was going up hill.