Jun 112011

Workouts 4
Time 155 min
Running 15.4 miles

  • mon: Lynnfield 7 Mile Loop. Ran 7.0 miles for 75 minutes at 10:47 pace. Nice easy run in my VFF’s. This is the longest distance so far in them. I took them off and went barefoot a mile from home but the road was too hot for me, so after half a mile I put them back on. It was an interesting run for another reason… zero carbs for several days. Normally this is a recipe for disaster, so I went slow and took my phone in case I bonked. But it was kind of interesting… it reminded me of the last 6 miles of the marathon… maybe its a good skill to hone. Only recommended for masochists.
  • fri: Locksley-Wildwood out and back. Ran 3.1 miles for 31 minutes at 10:11 pace. Quick run on a gorgeous Friday afternoon.
  • sat: Sherwood Forest Loop. Ran 2.8 miles for 24 minutes at 8:47 pace. Amazing run in the rain. I am a little spooked at the speed because I am still on my no-carb diet and I didn’t really push into any pain levels to achieve this pace. Also this is a non-flat course with 800 ft of ascent/descents. If I can hold a pace like this (rested and fully fueled) for my 10k end of June I will be a very happy runner.

    I am also down to 172, so thats 10 pounds down from last month.. of course that helps the pace too. I read you can expect 2-4 seconds per mile faster per pound you lose.

  • sun: Around the neighborhood. Ran 2.5 miles for 24 minutes at 9:36 pace. Quick warm up before strength training
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