Hillbilly Runner

Good workout at the gym then a steady 6 mile loop.

1. 8:00
2. 7:37
3. 7:20
4. 7:27
5. 7:33
6. 7:24

      7:25 avg.

A step back week on my long run and a good chance to see where my fitness level is at. There's a 1/2 next Saturday that I might run and I wanted to see where I was at.

1. 7:48
2. 7:29
3. 7:27
4. 7:28
5. 7:18
6. 7:22
7. 7:27
8. 7:23
9. 7:11
10. 7:17
11. 7:11
12. 7:12
13. 7:09
14. 7:02   1:42:45

       7:20 avg.

Rest Day (i.e. daughters home coming night can't miss that)

4 miler after work

1. 7:19
2. 6.27
3. 6:40
4. 6:19
5. .5 miles 6:41

5 mile easy run just trying for negative splits.

1. 7:28
2. 7:15
3. 7:20
4. 7:11
5. 7:07

Workout then ran

2 mile warm-up

1-400m @5:59 pace

60sec. rest interval

1-800m @ 6:19 pace

90 sec. RI

1-1200 @ 6:15

2 min. RI

1-1600m @ 6:20 pace

2 min. RI

1- 1200m @ 6:13 pace

90 sec. RI

1-800m @6:11 pace

60 sec. RI

1- 400m @5:50 pace

1 mile cool down

Workout then ran.

1. 7:51
2. 7:33
3. 7:36
4. 7:32
5. 7:35
6. 7:12
7. 7:16
8. 6:43

          7:25 avg.

Easy afternoon run

1. 8:01
2. 7:42
3. 7:38
4. 7:11
5. 7:08

     7:32 avg.

Morning core workout.

Rest day from running

Rest Day

Fly with the Eagles 1/2 marthon

Temp in the 20's with a 20+ mph wind (BURR)

Shooting for a 1:30

1. 6:37
2. 6:48
3. 6:55
4. 6:46
5. 6:55
6. 6:47
7. 6:47
8. 7:05 (Up hill into a headwind)
9. 7:09 (over the hill but across a levee into the wind)
10. 6:56
11. 6:47
12. 6:36
13. 6:40
14. 13.2 by my Garmin total time 1:30:20

Didn't make my 1:30:00 but I'll take it !!!

Early morning run before church

20's and breezy

6.25 miles  @7:20 avg.

Finished up in the afternoon

30's and calm

3.75 @7:30 avg.

8.0 boring miles on the treadmill

6:58 avg 1% incline

Workout

4.0 @ 1% incline on treadmill

6:40 avg.

Workout

5 miles @1% incline

7:30 avg.

5 easy miles @7:20 avg.

Rest day

Easy pace long run 8:21 avg. pace

1. 7:45
2. 7:31
3. 7:14
4. 7:10
5. 7:03
6. 7:00
7. 6:57
8. .5 - 6:55

           7:13 avg. pace  45degrees and partly sunny

Workout

2 mile warm-up

8 x 800  90 sec. rest interval (jog)

1. 3:21
2. 3:19
3. 3:18
4. 3:19
5. 3:15
6. 3:14
7. 3:15
8. 3:15

1 mile cool down

40+ and sunny 5mph wind  Great weather to run in

Workout

50 Cloudy and Brezzy (15-25 mph)

1. 7:54
2. 7:17
3. 7:24
4. 6:59
5. 7:10
6. 7:15
7. 6:56

         7:17 avg. pace

50+ partly sunny and brezzy but still a nice day to run

1. 7:44
2. 7:31
3. 7:21
4. 7:19
5. 7:14
6. 7:19
7. 7:26
8. 7:05
9. .15@6:52

       7:21 avg. pace

Workout

Short but hard hill workout 60's sunny and brezzy

7:09 avg. pace

Cloudy mid 40's with 15-20 mph wind

1. 8:11
2. 7:46
3. 7:56
4. 7:54
5. 7:52
6. 7:48
7. 7:50
8. 8:00
9. 7:55
10. 7:57
11. 7:59
12. 7:46
13. 7:46
14. 7:46
15. 7:51
16. 7:50
17. 7:56
18. 7:46
19. 7:55
20. 7:34

          7:52 avg. pace

Rest day !!!

Ran before church 30's sunny 5-10 mph wind

1. 8:11
2. 7:29
3. 7:18
4. 7:01
5. 6:52
6. 6:38
7. 6:23
8. 6:42
9. .5 @6:22 pace 

        7:03 avg.

Workout

50's Sunny, nice day for a run

7:38 avg. kept a nice steady pace

Workout

Another fine day to run 60's sunny and no wind

1. 7:55
2. 7:34
3. 7:30
4. 7:19
5. 7:14
6. 7:13
7. 7:09
8. .25 @ 7:11 pace

      7:24 avg pace

Workout

60's and rainy

7:41 avg. pace taking it easy for a 20 miler tomorrow