Rush
11:15 am. Warm but breezy. Ran easier today.
- Site:
- http://wncrunners.com
- Miles:
- 1589 total / 629 in 2012
- Goal:
Sub 4 @ New River Marathon, May 5, 2012
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Entries
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RUN
great Burnsville, NC 3.1 mi
7:00 am track workout. 5 x ( 5x200m). 30 sec rest between reps, 3 min rest between sets. Run at 6:30 mile pace (:50 sec per 200m) Working on turnover.
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good Asheville, NC 5 mi 00:47 09:25 pace
3rd straight day of hills and the legs feeling it. College, Broadway, Merrimon, Gracelyn, Kimberly, Evelyn Pl, Charlotte Off tomorrow.
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great Burnsville, NC 7.88 mi 01:14 09:27 pace
Easy, hilly 3.44 mi out to track, 1 mi at 8:00, easy, hilly 3.44 mi back
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good Asheville, NC 5.3 mi 00:48 09:08 pace
Took 2 days off after Saturday's 5K race. Out to UNCA track, one lap and back. 1st 10min easy then 5x4:00 fartlek over the hills. Tough. IT band a little tight.
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great Burnsville, NC 3.1 mi 00:23 07:22 pace
9:00 am. Burnsville Fit Families 5K. Legs not quite 100% from marathon but wanted to run this local race. Picked some good runners I knew and tried to keep up. Ran this in 24:00 last year. 2nd ... read more
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great Asheville, NC 4.17 mi 00:40 09:36 pace
11:30 am. Charlotte, Hillside, Broadway, WT Weaver, Merrimon, Hillside, Charlotte loop. Legs feeling the hills today. (9:50, 9:30, 9:53, 9:18, 1:33)Might run local 5K on Saturday.
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great Asheville, NC 5.85 mi 00:56 09:35 pace
College, Patton, Clingman, Lyman out to Amboy Rd bridge and back. Mixed flat & hills. 9:53, 9:20, 9:42, 9:35, 9:49, 7:56
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great Burnsville, NC 5.6 mi 00:55 09:45 pace
A little farther today. Out to the HS and back. Hills. Hills are the key. I'm running nothing but hills. I think my Sunday long runs have been too flat so it's a steady diet of hills.
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great Burnsville,NC 4.13 mi 00:39 09:26 pace
First running since New River Marathon last Saturday. 10:07, 9:26, 9:09, 9:02. Legs feeling good. Walked, stretched, foam rolled every day this week.
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walk
Asheville, NC 2 mi
More post-marathon recovery. Legs starting to feel strong again. IT band a little tight. May get on the bike tonight. Did some thera-band hip work last night.
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walk
2 mi
Marathon recovery time. Walked 2 miles yesterday, another 2 today. Foam rolling and lacrosse ball torture to loosen things back up. Miss running, though.
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alright New River Marathon 26.2 mi 04:24 10:04 pace
Fantastic scenery and wonderful flat/rolling sections along the New River. At 13 I was EXACTLY on my 9:30/mi pace. The hills from 14-20 just took everything out of me and I staggered home. Sigh.... read more
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great Asheville, NC 2.02 mi 00:21 10:11 pace
Easy shakeout run ahead of tomorrow's New River Marathon.
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great Burnsville, NC 3.86 mi 00:41 10:31 pace
My son ran with me tonight. Big smile. Nice and easy taper run. No hard stuff. Nice stretch, foam roll, lacrosse ball session after.
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great Asheville, NC 3 mi 00:30 10:05 pace
Hot and humid, but taking it easy. At the UNCA track, trying out my new Garmin 410. Says I ran 3.04 miles for 9:57/mile. Have read that all the turns on tracks can mutz up the gps. Hope it's mo... read more
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Rush
