Since August 18, 2012 ...

Since August 18, my days go by basically same format – wake up, train, work, and sleep.  There are few key workout and good runs to mention.  I am going to shorten the boring few, but highlight those nice ones.

On August 18, I ran early and ran 14.6 miles in 1h’45m’59.9s’ and headed up to Comus for MCRRC XC race in the afternoon, finished the race with a time of 21m’07s’.

The next several days, I ran very easy with two very notable runs.  I got home very early on 08/20 and saw cloud was gathering around Aspen Hill with some thunder sound.  I harried up rush out of front door and stroll onto MH Trail.  Rain started to pour down five minutes into the run and stopped ten minutes before I get done.  It was a very nice treat.  I haven’t run in rain for very long time and I ran for 47 minutes flat, approx. 6.5 miles. Next day morning, I ran with moderate pace for 57m’47s’ approx. 8 miles.

Before I headed out to MC track on Wednesday night, I was planning for a 6 x mile workout with 400 meter recover jog and I planned to run 2 miles at 6:00, 2 at 5:55, and 2 at 5:50.  Also it worth to mention that I ran the workout in pouring rain again and splits were pretty good:

	400 meter	400 meter	400 meter	400 meter		Mile split
1	1m’29.09	1m’31.41	1m’29.49	1m’27.95		5m’57.94
2	1m’27.91	1m’29.16	1m’28.68	1m’28.02		5m’53.77
3	1m’27.53	1m’29.91	1m’26.88	1m’28.09		5m’52.41
4	1m’27.89	1m’28.71	1m’32.54	1m’26.98		5m’56.12
5	1m’26.88	1m’29.44	1m’31.89	1m’29.21		5m’57.42
6	1m’27.27	1m’28.91	1m’30.13	1m’27.37		5m’53.68

I logged for 10.6 miles for the day with recover runs, warm up, and warm down. 

After workout, I took it easy by running 35m’12 (approx. 4.7 miles) on Thursday and 37m’10s’ (approx. 5.0 miles) on Friday afternoon. 

Saturday, August 28, 2012 ran 19.1 miles within 2h’25m’58s’ in early morning hour and felt pretty relax afterward.  Sunday was off from running and went hiking in Needwood.

I ran 6.6 miles for 48m’43s’ on August 28 and ran 6.5 miles for 47m’34s’ on August 29.  Wednesday night is workout again and I didn’t want to push hard a 19-miler, so I ran the MCRRC’s workout – 6 x 800m and added two additional repetitions on my own.  Splits were pretty good and felt very strong afterward. 

1	1m’26.05	1m’26.53		2m’52.58
2	1m’23.17	1m’26.44		2m’49.61
3	1m’24.64	1m’25.08		2m’49.72
4	1m’24.79	1m’25.27		2m’50.06
5	1m’23.34	1m’25.15		2m’48.49
6	1m’26.27	1m’26.60		2m’52.87
7	1m’25.19	1m’27.77		2m’52.96
8	1m’28.24	1m’26.49		2m’54.73

 
The workout didn’t bother me and I ran 8.3 miles for 1h’0m’10s’ in the evening of August 30 and off on Friday.  I finished with 227 miles for the month of August. 

Saturday, September 1, 2012 ran 50m’17s’ for 6.9 miles.  Then, I ran super easy 10-miler on Sunday with the MCRRC Summer Half Marathon group for the last time.

Monday, September 3, 2012 ran 48m’04s’ for 6.6 miles.

Tuesday, September 4, 2012 ran 58m’43s’ for 8.1 miles.

Wednesday is track workout again and I ran a moderate tempo as geared up Parks Half – four by mile at 6m’ pace with 800m or 6m’ recover jog/walk.  Splits looked good as following:

1	1m’28.60	1m’:30.59	1m’29.74	1m’29.25	5m’58.18
2	1m’28.96	1m’30.59	1m’29.07	1m’29.97	5m’58.59
3	1m’30.22	1m’30.77	1m’35.22	1m’28.00	6m’04.21
4	1m’28.64	1m’33.37	1m’34.75	1m’29.59	6m’06.35

I finished with 10.1 miles total for the day with warm up, warm down, and recovery jogs. 

Thursday, September 6, 2012 ran 39m’28s’ for 5.1 miles on a ball field after work and took Friday off as gearing up for Frederick Market Street Mile and Parks Half Marathon.