3 miles

I ran 3 mi today, 9:12 out and 8:51 back.

2 miles Intervals 7:16 min/mi

I ran 4 miles today, 9:45 out and 7:16 back. There were 4 intervals averaging .45 mi in length. 7:16 is short of my goal of 7:09 but it is better than my last interval session where I averaged 7:23. I will try again later this week.

3 miles

I ran 3 miles today, 9:02 out and 8:51 back. I decided to change the training plan I wrote about yesterday. That is nothing new for me, I often change training plans in mid run. I am not going to run a short tempo during the week because the value of a tempo is at longer distances. My new plan is to run 2 interval workouts during the week, increasing the mileage to a maximum of 3 mi per day. I will start at 2 mi and will increase that to 2.5 mi then 3 mi when I hit target interval pace. I will run long one weekend and tempo the next. Long runs will be 9 mi and tempos 4 mi.

8 miles

I ran 8 mi today, 9:05 out and 9:04 back. This is Daniel's Vdot 44 Easy/Long pace of 9:07 min/mi, Intervals 7:09 and Tempo 7:48. Race times are 5K, 22:15; 10K, 46:09, BA Bolder Boulder wave; 13.1 mi, 1:42:17; and 26.2 mi, 3:32:23. I plan on Easy 3 mi, I/T 1.5 mi, and Long 9 mi until I hit the Vdot 44 Tempo and Interval paces. Then I will increase I/T to 2, 2.5 and 3 mi until I hit the paces. This is a minimum of 4 weeks of Vdot 44 and I will then start the sequence all over at Vdot 45, I/T 1.5 mi.

3 miles

I ran 3 mi today, 9:00 out and 8:54 back.

2 miles Intervals 7:23

I ran 2 mi out at 9:13 and 4 intervals back at 7:23 for 1.78 mi. My target interval pace was Vdot 43 5K pace of 7:18. The first interval was from the 1 mi mark to the junction of the concrete and dirt paths; .38 mi, 7:24 pace, 2:48 min. The second interval was from the fence to the pole at Bobolink Trailhead; .49 mi, 7:28, 3:41. The third interval was on Gapter to the junction of the concrete and dirt trails; .52 mi, 7:13, 3:43. The fourth interval was from the light pole to 55th; .39 mi, 7:29, 2:53.

3 miles

I ran 3 miles today, 9:05 out and 8:54 back. I was going to run intervals 2 mi back but my right groin was twinging during my hip aductions, during my jog to the trail and during the first mile out.