8 Mile

Well I'm sitting here watching the World Series Game 4 from Detroit, hence the title of this entry. No this has no connection with the road in Detroit or the Eminem movie but what I ran this morning.  This week I did 5k training runs on Tuesday and Thursday. Completed both in the 39/40 minute range.  It seems I am stuck at that pace no matter my run walk pattern.  Going to try and get faster this week and hope to the training runs in the 36/37 minute range.

Two weeks ago I was at Disney and ran 6.5 miles, well my training plan has me adding 1.5 miles to my long run every two weeks.  That means I needed to run 8 miles this morning. Got up around 5:30 and got ready to go.  Set up my interval timer to 2 minutes run then 1 minute walk. Got out the door a little past 6 and started my run.  I tried starting out at an easy pace, the first 2 miles were the hardest.  The road was dark that I was running on but lucky for me I had no problems.  Made it to the 4 mile mark on a run segment and waited until the next walk portion to start heading back.  On the way back I noticed my average pace was coming down a bit;  Made it to 8 mile mark in 1:44:21 with an average pace of 13'03".  I'm happy woth the run and fell I could go longer.  Mile 7 was actually my quickest mile

Next Sunday I have a 5k race to run and my goal is to be under 35, not sure if I will make it or not but 'm going to try.

Eleven weeks to go until the Disney Half Maathon.

Cops and Joggers

Had a decent week of training.  I did two runs of 3.1 miles both right around 39/40 minutes.  On Tuesday I had not drank enough water and the run was tougher than normal.  Thursday was a better run but actually slower than Tuesday.  My training runs are getting easier the biggest problem is they are after long days at work so I'm a little worn out by the time I run.  Today I had my third 5k, it was called Cops and Joggers 5k, hence the name of the blog.  Had picked up the race packet yesterday so I got to the race site about a half hour before the race started.  Warmed up and got ready for the run.  I lined up towards the back of the field since I know I am slower than a lot of the runners.  I started off with the pack and felt good.  The course went over the Edison Bridge, when I hit the bridge for the first trip across I still was feeling good and was running at a quicker pace than normal for me.  Te second trip across the bridge wasn't quite as easy and I took longer walk breaks.  After the bridge I kept my original goal of run for 1:15 and walk for :30 pace.  I crossed the finish line with a gun time of 37:06.3 and chip time of 36:50.52.  I am happy with my time since it is the fastest 5k race I have run and bettered my time by close to three minutes.  My next 5k will be in two weeks and I hope to break 35 minutes.  Next week I will be doing my longest run, eight miles.

I Was At Disney

Had a great week of training.  On both Tuesday and Thursday I did my training runs and ended up doing 5k both nights right around 39/40 minutes.  I think that is good since I had nobody to chase after to make me want to speed up.  On Tuesday I ran for 70 seconds and walked 35 then Thursday did 80 and 40, plan on increasing these times like this for the next couple weeks.  I want to get up to running for 3 minutes and walking 1 minute.

This weekend the family and I spent the weekend at Disney.  Stayed at the Boardwalk Inn, great place for runners with the paths that they have.  Sunday morning I got up before everyone and got ready for my run.  Went out and ran the boardwalk and the path along Epoct Resorts Blvd.  My training plan called for a 6.5 mile run.  That is what I ended up doing.  I finished in
1:27.48 with a pace of 13'32".  I did it running for 45 seconds and walking for 30,  I did do one extended walk period just after 4 mile.  I think I could have went further but I am not pushing it and am sticking to the training plan.

It was a great weekend overall and enjoyed the company of my family.  Also spent some time visiting with a friend from Colorado who just happened to be at Disney this weekend.  Had some great food at Hollywood Studio's Prime Time Cafe, EPCOT's Teppan Edo and breakfast today at O'Hana.  My next trip to Disney will be in13 weeks for the Disney Half Marathon.  Still working on all the travel details.

This coming week I have a 5k scheduled for Saturday, I had said I wanted to be under 35 minutes for the next one but being only two weeks after the last I just want to beat my previous time.  This one will have me running across a bridge so it will be my first experience with a hill.  Hope to have fun and will let everyone know how I do.

Second 5k

The past week has been interesting running, my first training run was Tuesday night.  Ashlee had a band concert on Tuesday evening that was very good but wasn't over until eight o'clock then went home and had to have dinner and wait for the kids to get in bed.  Finally got out to run about  quarter till ten.  Basically the same sort of situation on Thursday, never got out until around nine thirty.  Both of the runs were good runs I did right around two miles each time in under thirty minutes.  Jump forward to this morning got up in plenty of time to get to where the 5k was.  Started getting my stuff  together had my running belt, iPod case, headphones, knee support, iPod and phone.  I sat my phone and iPod down to grab something then left.  Half way to the race location remembered I at left my phone and iPod sitting at home.  Oh we'll guess I run without music and my interval timer.  Got signed in and just walked around to get warmed up, did a few short run periods.  Got lined up and at the start took off with the pack.  Went out a little quicker than I should have but it still felt good.  During the run I figured out a decent plan of run/walk, would pick out a land mark to run to then would walk until I felt ready to run.  My goal was to break forty minuted, my finishing time was 39:20.   I am proud of my time, sure it isn't going to win and awards but that isn't my goal.  I will be doing another 5k at the beginning of November at that one I would like to get under thirty-five minutes.  Then I plan on the Turkey Trot on Thanksgiving morning.  Fourteen weeks until the Disney Half Marathon