Sunday, 8/21--Again, I had limited time to get in a workout before we headed to the tourney. I tried my luck at the pave trail and dew-wet XC course across the street. Thirty minutes later and with swamp feet, I had had enough. I was out of time and decided I would pick up where I left off later in the day. When we returned home from the tournament in Limerick, I decided to go for what would be 55:30 running to Henderson HS in WC Borough and back home. It was so humid I had to remove my shirt after 4.3 miles. I took the last mile was well under 7:00. 7.7 in 55:30; 7:12 pace.
Mile 1--7:25. The first mile is always the worst; a good bit is uphill .
Hit mile 2 in 14:40 (7:15).
Hit mile 3 in 22:00 (7:20). I'm in my groove.
Hit mile 4 in 29:20 (7:20). (Corner of N. Penn and E. Chestnut)
The 6 mile mark is just beyond the house-turned business with the huge garages...right before Applegate.
Mile 7 mark is just beyond the new house on Oakborne.
However, with a mile to go before I reached home my watch read 49:30. I finished up in 55:30. Home: 7.7 miles! 7:12 pace.
Mile 1--7:55. The first mile is always the worst, partly because a good bit is uphill and my legs are still trying to awaken.
Hit mile 2 in 15:25 (7:30). I am awake now.
Hit mile 3 in 22:55 (7:30). I'm in my groove.
Hit mile 4 in 30:10 (7:05). (Corner of N. Penn and E. Chestnut) Until now, I thought the 4 mile mark was .05 sooner. Oh well. That's what happens when you remeasure!
I hit the "mailbox marker" (about the 4.7 mile mark) in 35:10 (5:00). For the record, the 5 mile mark is at the tire place just beyond E.Nields.
Mailbox marker over next mile 43:50 (7:40) 2 miles to go. The 6 mile mark is just beyond the house-turned business with the huge garages...right before Applegate.
Next mile--50:00 (7:10). Mile 7 is just beyond the new house on Oakborne.
Last mile--56:35 (6:35). Home: 7.7 miles! 7:20/21 pace.
Saturday, 8/20--I had limited time today to squeeze in a workout since my daughter has an away soccer tournament and we had to leave at 7:00. I wound up doing a fartlek on the Rustin-plus loop. I began with a 9:00 mile, then alternated between 3 minutes at around 5K pace and 1 min at warm-up pace. The period of alternating between 3 and 1 min lasted 23 minutes. In that amount of time I covered 3.5 miles or so. I ended with a short cool down of 5 minutes, as I was running late.
Friday, 8/19--easy run of 4.4 @ 7:30 pace
Thursday, 8/18--was on my way to WC Country Club, when the rain, thunder and lightning cracked the sky. Took a turn towards the Y. Wound up doing a similar workout to what I did the other day: 2 miles on track @ 7:30 pace, lifted, 2 miles on treadmill @ 7:20 pace, lifted, 2 miles on track @ 7:10 pace, lifted. I then went home, as I was running short on time.
Wednesday, 8/17--easy run. 5.1M
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