Curtis Corner Run

Today - Drew, Anthony, Justin and I hit the bike path for our mid week run. The first half I felt like garbage and had some lower leg pains (probably from my too fast tempo). At the midpoint we stopped and stretched out a bit. That seemed to help as the 2nd half was a much nicer run.

Total Mileage: 8.2 miles
Total Time: 1:12:46
Average Pace: 8:53

Splits
9:07
8:52
9:30
9:31 (1.1 miles - 8:39 per)
9:04 (1.1 miles - 8:14 per)
8:58
8:48
8:53

Tempo Tuesday!

I had to go out for a pre-work run as I had meetings during lunch time. Solo tempo runs are one my worst things as I am terrible at setting a pace.

Warmup .7 miles 6:25 (9:10 pace)
Tempo 3.4 miles: 7:24 (first half at 7:05 - second half at 7:44)
Cool Down .7 miles 6:43 (9:35 pace)

Long run sunday - 15 miles

Today Drew and I did our long run starting at Brown. We headed over to Pawtucket and back. We ended with a lovely run up College St.

Total Distance: 15 miles
Total Time: 2:25:00
Average Pace: 9:40

800s at URI

800s day at URI - Goal was to do 800s at 3:45 and then a 400 recovery jog.

1 mile warmup@9:37

800@3:35 400@2:57
800@3:42 400@3:00
800@3:38 400@2:57
800@3:47 400@3:17

Not too bad considering first track work since the fall.

Rainy eight mile day

Total Distance: 8.1 miles
Total Time: 1:11:56
Average Pace: 8:52

Splits:
1 - 9.19
2 - 8.39
3 - 9.05
4 - 9:18 (1.05 mile - 8:51 pace)
5 - 8:57 (1.05 mile - 8:31 pace)
6 - 8:56
7 - 8:48
8 - 8:51

Tempo/Pick Up day

Anthony, Drew and I went out for a tempo run today. The goal was to do four miles at 8 minute miles. This was my first attempt at a tempo run in a long time. We did 1.6 mile warmup (so we wouldnt have to cross Ministerial Rd during the tempo part). We did 2 miles at tempo. Then just under mile cool down. Then we did two miles of pick us (1:00 pickup/2:00 recovery) - we adjusted for the roads - so we ended up doing 5 pickups. We cooled down for a bit - then sprinted from 1st gate to middle gate in front of the office.

Warm up Distance: 1.6 miles
Warm up Time: 15.55
Warm up Pace: 9:56

Tempo Distance: 2 miles
Tempo Time: 15:12
Tempo Pace: 7:36

Cool down distance: .9 miles
Cool down time: 8:40
Cool down pace: 9:37

Pick Up Distance: 2 miles (5 - 1 minute pickups with 2 minute recovery - one recovery was longer)

Total Time: 1:04:59
Total Distance: 7.2 miles
Total Average: 9:01
Last .11 mile (gate to gate) was 35 seconds - 5:18 pace!

Long run Sunday!

After two days of rest I attempted my first long run since last weeks terrible/horrible long run attempt. Today's weather was awesome - in the 60s. Justin, Drew, Anthony and I met on campus. We went up Angell St towards downtown, and down the hill, left on Main and then over to India Pt Park. We then headed north on Gano to Pittman, up Butler then over Angell St and headed over the Henderson Bridge. We then worked our way over to the Bristol Bike path and ran a few miles on that. We turned around and took pretty much the same path back. I took a bit of a different route back. I did run up College St which was very difficult - fun but difficult.

Total Distance: 14.25 miles
Total Time: 2:13:09
Total Pace: 9:20

Hill repeat day!!

Today was hill repeat day - and I actually was looking forward to it. Shawn, Drew, Anthony, Justin and I headed out to run repeats on the 100 Acres Hill. Repeat distance was .13 miles.

Warm up 1.77 miles - 17:00 - 9:36 pace
1st repeat- 1:00 up/1:53 down (7:41 pace up)
2nd repeat- :59/2:15 (7:33 pace up)
3rd repeat- :59/1:55 (7:33 pace up)
4th repeat- 1:00/2:00 (7:41 pace up)
5th repeat- :59/1:52 (7:33 pace up)
Cool down 1.77 miles - 16:27 - 9:17 pace

Hopefully the snow will melt away and we can hit the track next week. Also want to give a "shout out" (as the kids call it) to Donna who joined us today.

7 miler

Today Drew, Justin, Anthony, Shawn and I went for a midweek pace run. Three and half out, three and half back - on our new rte 2 route.

Total Distance - 7 miles
Total Time - 1:03:55
Total Average - 9:07

Pace out - 9:42
Pace back - 8:32

Back at it (yet again)

After a crappy attempt at a long run where I only made it a mile (maybe) - and after feeling very discouraged and broken - I was back at it today. Slushy, snowy run with Anthony and Justin.

Total Distance: 4.76 miles
Total Time: 43:00
Total Average: 9:02

(9:14 out/8:48 back)

Might head to Rhode Runner Sports on Main St to look into a different pair of shoes this weekend.

February Monthly Miles - 129.62 miles