Mile Repeats

23 days out from Oceanside Half Ironman.   Next two weeks are peak training, or close to it.

This week, I am on pace for 7000yds in the pool and 45 mi running

Today I did 4 x Mile in 5:07, 5:04, 5:09, 5:11.   Not bad, but could average 20 seconds faster 10 years ago in my 20's.  In very good aerobic shape, but still a little too heavy.

Tulsa Route 66 Half Marathon

Ran the Tulsa Route 66 Half Marathon with the Michelob Ultra Team today.  Took first place overall in 1:16:14.  Not too happy with the time, but I only run 3-4 days/week and don't think I have run longer than 10 miles this calendar year.  Also first 1/2 marathon race in over a year.

Pretty comfortable splits, between 5:35-5:55 per mile the entire race.  Also great to be there with 30 members of the Michelob Ultra Racing Team.

Sadly, no prize money, but if there had been prize money, some college kid would have shown up and won the race in 1:08, so no complaints here.

Can't Go a Year Without Posting

I can't claim to have a bog and go more than a year without posting...  First official Michelob Ultra Race this weekend in Tulsa at the Route 66 1/2 marathon.  Got after it this 3-day weekend.

Saturday - 5 easy
Sunday - 10 miles in 65 min
Monday - 2 mi w/up, 2 x 10 min hard, 5 min rest, 2 mi cool down.

Hello Treadmill

Two days in a row on the hamster wheel and not yet sick of it! I'm thinking I should have done the indoor uphill interval training before the New York Marathon.  When I have time I'll blog about it.

Thanks to Hepstrack.com for their Ivy League Championships revival, I now have a YouTube channel.

Last long tempo

11 miles, 64 minutes

5:55, 5:52, 5:57, 5:56, 5:55, 5:57, 5:54, 5:57, 5:37, 5:35, 5:34

1 mile w/up, 2 mile cool down

14 total.

Very controlled.

Running Off Memphis

Great times in Memphis last weekend, but that didn't translate to much running.  Aside from a little five mile jaunt on Friday, I didn't run at all this weekend.  What I lacked in running I made up for in seafood gumbo and southern bbq.  So while I had a long run blocked off for today, I was feeling a little "heavier" when I got going.

Goal for today was 20 miles, and I only ended up going about 18.5 in 2:03 (about 6:29 average).  My hip flexors were a little tight, and my right heel and calf still has something going on so I didn't want to push it too much.  I finally made it to the North end of the Lakeshore path though, and I ran off my Memphis lbs.

19 miles...

Thought I'd be sore yesterday after my 10k, but I guess I wasn't THAT sore.  Goal yesterday was to run 18 miles or minimum 2 hours, depending on how I felt, and the weather was perfect for it - 55 and light rain.  Since it felt so easy, and the pace kept escalating, I ended up going 19 in 2 hours (average about 6:21 per mile.  I thought the Garmin output was pretty cool, so I'm pasting that in instead of blogging more.