Week 18

This week I had a 10K trial run. I could only managed to finished 6.1 miles in 42:14. That gave the 10K time 43:08. I was planning to try 6:45 pace for 42:00. It was just too hard for me to kept on.

mi Pace (min/mi) 
1 6:51 
2 7:01 
3 6:53 
4 7:13 
5 7:13 
6 6:34 
7 5:31 

I lost some speed at mile 4 and 5. It was a gentle hilly course like my coming marathon one. Based on that 10K speed, my marathon pace is about 7:40 per mi.

Week 17

This week I covered 45 miles. Today's long run was rather difficult. I had to push myself in order to manage to put in some MP run. At the end of the run I hardly had any energy left. I didn't bring my phone with RunKeeper because it ran out of battery. So I just used simple watch. 9 miles @ 1:08:00 - pace 7:34 on St. Margaret's Road towards Timberlea. My pace was probably slightly faster than that as I stopped quite a few times drinking water and walking a few steps.

Week 16

This week I started a little speed run. Thursday I was planning to run 8 miles with 3 miles tempo, but it was rather difficult. I could only managed to run 2 miles @ 7:20. Partially my strategy wasn't right. The beginning run was a little too fast considering I just came back from the recovery not very longer.

I also realized how fitness dropped. I could run this speed for 6 miles before. Of course, this route has some elevation.

mi Pace (min/mi) Elevation (ft)
1 7:48 -128
2 7:53 -24
3 8:03 28
4 7:52 -31
5 7:20 1
6 7:18 41
7 8:21 12

The Sunday long run was rather difficult. I was planning to do 12 miles with 8 MP, but after 2 miles MP, the weather turned terribly windy and cold. The temperature dropped 10C. My armband was broken. I had to hold my smart phone all the way. I forced myself to complete 12 miles with only 2 miles MP. At the end of the run, I was almost unconscious. My mind wasn't that clear.

Week 15

This week I managed to reach 40 miles. It is a bit too fast to increase from 31 miles to 40 miles. Sunday's 14-mile run is rather difficult. It is the first outdoors run after the injury, but I am happy with the speed.

My legs are quite sore after Sunday's long run. I tried the Yoga foam roller on my legs. Next day it shows the rolling is rather useful to release the soreness.

Week 14

This week I started some Yoga for runners. It wasn't easy. Many areas are quite tight. Doing 22-minute Yoga make me sweat as much as running a 5k.

This week I reach 31 miles.