Easy 5 miles

I ran 5 mi at a pace of 9:08 min/mi today. There was snow where I was going backpacking so I decided to delay the trip by a day. I feel very fit after 4-6 weeks of keeping my paces at Daniels' Vdot 42. If I had trained for the Steamboat Marathon this way I would have had a much better time. I think the key parameter is the Easy/Long pace. The proof will be me running a 1:45 in the 9/13 Half Marathon at Boulder Rez.

Rest

Rest day. Ordered Nike Lunar Glide shoes, due in 8/18.

Bobby McGee Half-Marathon Level 1

I replaced AeT D with 45 min in this training plan to give me a view of his aerobic workout lengths.

Bobby McGee 5K level 2 training plan

I went through this plan in his book "Run Workouts for Runners and Triathletes" and replaced the aerobic codes with the minutes for each workout. For example, AeT D is replaced by 45 min.

9 miles

I ran 9 mi at 9:26 min/mi. It was wonderful for the first 8 mi and then I got tired. Dave Scott said "Hi." This concludes 6 weeks of running at Vdot42. It's 6 weeks to the half marathon and I plan on doing that at Vdot43. This is an easy pace of 9:17 and a half marathon pace of 7:58 min/mi. I am going to run 7-8 mi easy, 8:00 min/mi 3-4 mi tempos and 11-13 mi long runs interspersed with backpacking 3 times. My target time for the half marathon on 9/13 will be 1:44:22. I am off to look at Nike Lunar Trainers at Boulder Running Co.

Easy 5 miles

today I ran 5 mi at an average pace of 9:18 min/mi, Vdot43. I know I said yesterday I would go 4 mi but I studied McGee's 5K level 2 race training plan and the majority of the easy days call for 45 min. In my case, 5 mi at 9:17 is about 47 min. So 5 mi is my new easy/recovery run distance from here on out. I plan on running 11 mi easy tomorrow, but tonight I am going to review McGee's training plans for half marathons. I cannot help but anticipate the half easy distance is longer than 5 mi.

Easy 5 miles

I ran five mi this morning with an average pace of 9:17 min/mi. I plan on 4 mi easy tomorrow and Wed will either be a 3 mi tempo or 11 mi easy. Thursday will be easy 4 mi and I go backpacking Fri-Mon in the Gore Range.