Update - and CVS 5k shoutouts

Its been a busy week with the wife still out of town and trying to get the house ready for sale. Here are the runs since the last update:

Wed 9/16
Total Mileage: 8 miles
Total Time: 1:10:55
Average Pace: 8:51
Average Speed: 6.8 mph
Max Speed: 10.0 mph

Thurs 9/17
Total Mileage: 7.5 miles
Total Time: 1:08:46
Average Pace: 9:09
Average Speed: 6.5 mph
Max Speed: 9.6 mph

Fri 9/18
Total Mileage: 17 miles
Total Time: 2:45:57
Average Pace: 9:45
Average Speed: 6.1 mph
Max Speed: 7.9 mph

Mon 9/21 - with 5 x 600m pickups
Total Mileage: 8 miles
Total Time: 1:12:51
Average Pace: 9:06
Average Speed: 6.1 mph
Max Speed: 10.4
The pickups were supposed to be at 5k pace - we held them around 7 minute miles with some speeds in the 6 minute mile pace. Max speed for the entire run was 5:44 during our 4th pickup.

Tues 9/22
Total Mileage: 10 miles
Total Time: 1:37:34
Average Pace: 9:45
Average Speed: 6.1 mph
Max Speed: 7.8 mph

Congrats to everyone that ran this weekend at the CVS 5k in Providence. A special set of congrats to the following people:
John Waller 23:07/7:27
Tim Coffey 23:14/7:29
Justin Finch 24:36/7:55
Steve Grayson 29:16/9:26
Shawn Murdock 32:03/10:19
Carson Heinemann 33:24/10:45
Jessica Sweeney 45:26/14:38

10 miler Monday - and shoutouts

Nothing fancy about today's run - just a "quick" 10 miler on the bike path.

Total Mileage: 10
Total Time: 1:33:24
Average Pace: 9:20

I also want to say congrats to Cheryl for completing her first marathon at the Rochester Marathon and to Brandon (from Brandon's Marathon) for completing his first full Ironman Triathlon at Ironman Wisconsin. Awesome job you two (and to anyone who raced this past weekend).

Week of running

I've felt sick over the last week so I havent updated for a bit - but I have gotten some runs in. None were all that great - except for today's 17. Here are the past weeks runs

Sunday Sept 6
Total Distance: 20
Total Time: 03:15:14
Average Pace: 09:45

Tuesday Sept 8
Total Distance: 8
Total Time: 1:13:56
Average Pace: 9:14

Wednesday Sept 9
Total Distance: 6.01
Total Time: 56:28
Average Pace: 9:23

Thursday Sept 10
Total Distance: 8
Total Time: 1:17:32
Average Pace: 9:41

Friday Sept 11
Total Distance: 17
Total Time: 2:43:00
Average Pace: 9:35

Easy 7.3 mile bendaryl run

Allergies are killing me these last couple weeks and today was bad. So I had to take some benadryl before the run. Very spacey during the run but was able to get the mileage in. Picked it up for the last 1/10th of a mile but nothing too crazy.

Total Mileage: 7.3
Total Time: 1:06:23
Average Pace: 9:05
Average Speed: 6.6 mph
Max Speed: 8.3 mph

Splits
9:36
9:05
8:44
9:09
8:48
9:04
9:15
2:39 (for .3 miles at 8:49)

Also, one more change on the race schedule. Due to some family obligations and such - I wont be doing the 5k this coming weekend and the marathon has moved yet again to the Cape Cod marathon on October 25th.

Easy/Fast Four

Went out today for a quick four as I had meetings that were cutting into doing anything with distance. Last 1/3 mile was easily under 8:00s with the final 1/10 of a mile around 6 and under.

Total Mileage: 4
Total Time: 33:55
Average Pace: 8:28
Average Speed: 7.1 mph
Max Speed: 11.6 mph

Splits
9:34
8:13
7:44
8:21

Back to it - 10 miler

Today Im back 100% - feeling much better and back to Pfitzinger 8 weeks to go.

Total Mileage: 10
Total Time: 1:32:49
Average Pace: 9:16
Average Speed: 6.5 mph
Max Speed: 8.1 mph

Splits
9:34
9:22
9:14
9:12
9:00
9:37
9:17
8:58
8:56
9:35

"Long" run - 12

Total Mileage: 12
Total Time: 1:51:08
Average Pace: 9:15
Average Speed: 6.5 mph
Max Speed: 8.7 mph

Splits
9:35
9:23
9:19
9:06
9:06
9:08
9:11
9:04
9:14
9:19
9:29
9:09

7.3 miler with some light speed work

Total Distance: 7.33 miles
Total Time: 1:06:35
Average Pace: 9:05
Max Pace: 6:47

Splits
9:36
8:49
8:54
9:18
8:40
9:14
9:34
2:27 (for .33 miles @ 7:30)

100 Acres Hills (x2) easy run

Today we went out to do the 100 Acres hill. I was able to do two repeats of the whole hill - which for the way I've run lately is a huge accomplishment.

Total Distance: 5.14 miles
Total Time: 48:01
Average Pace: 9:20
Average Speed: 6.4 mph
Max Speed: 9.3 mph

Splits:
9:44
9:42
9:43
8:59
8:54
0:58 (for .14 miles @ 6:55)

FINALLY - a normal run

After a week of really crap runs (recovering from 100on100/slightly sick/slightly injured), I finally got a normal run in today. Last week it hurt even to go two miles and I was starting to get worried (total mileage last week was 13.5 miles). Today I was able to run 10.5 miles. It was rough (still hot out) but I was able to maintain a decent pace and finish.

Total Distance: 10.5
Total Time: 1:40:21
Average Pace: 9:33

Splits
9:30
9:34
9:34
9:38
9:00
9:55
9:28
9:26
9:33
9:56
4:42(0.5 mile at 9:24)