Training for: Lawrence 1/2 marathon.

Planned: easy, scenic 10 miles

Actual: 12.85 nasty, painful miles in a seemed-like-forever 01:35:09 – 7:24 min/mile pace.

So my goal for this race is to break 1:30:00.  Which works out to needing to average a 6:52 min/mile pace.  I may have to rethink that goal.

When I left it was 39 degrees, so I bundled up with a sweatshirt, gloves and ear muffs.  By mile 2.5, I was so hot that I ended up taking off my sweatshirt and hiding it behind a bush.  Speaking of which, I need to go retrieve that.

I just never really got into the run.  My right hamstring is a bit tight, and I’m afraid to push it and tear something.  My lower shins have also been barking at me a bit.  I kept waiting for those things to subside like they usually do, but they never did, and I just sludged through the rest of the run.

Not sure exactly where I measured wrong, but I ended up running a lot further that I had planned.

Route:

Splits:

Training for: Lawrence 1/2 Marathon

Planned: ~1 mile warm up, 9 x 400 meter intervals at 5K pace with 1 minute jogs in between, ~1 mile cool down.

Actual: 1.15 mile warm up – 9 x 400m (1:28 fastest, 1:33 average) – 1.79 cool down. 
Total of 6.26 miles in 43:52 – 7:00 min/mile pace.

It’s been a long time since I’ve ran on a track.  My shins thanked me

My new Garmin has a real cool feature for running intervals like this.  I didn’t quite understand when I was done and ended up running an extra half of an interval.