Arie's Running Blog

7:40AM (west coast time), 60F 65% humidity. Gogeous weather as usual. Did a wider loop around campus. I even passed by the track course and did a loop around it. They have a wall with all the names of their students who have world records, olympic medals and NCAA championships. Very impressive. I loved this run. Did a 7:43 pace.

0:42:28

Tomorrow Iam going back to NC and I might need to miss a run.

10:20PM 55F, 85% humidity. Night run. I came back from Palo Alto CA today and after spending time with family and dealing with all sort of things found some time to run. Did a short loop around campus. Did 7:41 pace so it was short but fast. Tomorrow I will also have hard time to find time to run. I might skip it tomorrow and run on Saturday instead. Sunday suppose to be free.

0:16:55

5:40PM, 72F, 50% humidity. I missed my tempo run this week due to my travel to California. So I did sort of a tempo run today. Here are the splits:

1.5M @ 8:08 "warm up"
3.3M @ 7:11 tempo
1.6M @ 8:02 "cool down"

The reason for the odd splitsis that I was not using my regular route. I was feeling great after this run. Rest tomorrow and a long run on sunday.

0:48:48

6:15AM start, 54F, 90% humidity. It was all dark when I started. I took a small flash light with me. I did the 3.75 mile portion of the American Tobbaco trail back and forth twice. I never ran that far or that long. I did really great. I was tired toward the end but not ruined. My average pace was 7:51. I can't belive it!

splits:

7:30
7:50
7:47
7:59
7:55
7:52
8:02
7:55
7:48
7:46
7:53
7:50
7:45
8:03
7:56

I would say these are pretty regular splits (apart from the first mile). I'm so tired now. My legs are fine because I did an ice bath.

1:57:52

6PM, 70F, 55% humidity. Did the usual run between the two campuses. I was planning on doing an easy run after my 15 miles yesterday and I was actually feeling OK during the run but it turned out to be a fast one nevertheless (7:47 pace). I'm traveling tomorrow and I am not sure I'll have time to run.

0:36:56

10PM at the gym in my hotel. Nothing special just 4 miles in a little less than 8 minutes per mile pace.

0:31:43

4PM, 72F, 55% humidity. Planned on an easy run and it did feel easy. The pace was 7:58 which happens to be an easy pacelately.

0:37:53

Tomorrow I will not run. It's Yom-Kippur and I am fasting for 25 hours. i will see how i feel on Friday.

5:30PM, 72F, 75% humidity. Nice run between the campuses and on the trail. I was fast but I didn't feel I'm pushing it too hard. Average pace 7:39. soon I will start to think I run better in the evening than in the morning.

0:36:21

9:15AM, 58F, 70% humidity. This is the end of my cut back week. I went on the trail and did the main loop and the additional loop (together 3.7M) twice. I did it once counter clock-wise and then clock wise. Splits were 28:31 (7:42 pace) and 28:37 (7:44 pace). I didn't feel very strong but the pace was very good for this hard terrain. This coming week I'm going back to high millage and hills and speed work and all that fun.

0:57:07

9:30 AM it was cool and not humid but sunny. I ran to the east campus and did two loops. I wanted to go slow after my intense 7.4 miles yesterday. But I ended up running it in 7:50 which is a bit too fast for what I should have. I felt my legs all day. Tomorrow I'm going to do the 4.75 but add 5 hills repeats.

0:50:06

9:20AM 65F 70% humidity. Did my usual run and added 5 hill repeats. I did 0.75M to where the hill starts, raced up with knee lifting and jogged down 5 times. Then I went on to run the other 4 miles. My average pace on the running part was 7:58. Tomorrow just an easy run and speed work on Thursday.

0:37:53

9:10AM 65F sunny and nice. Did a nice run with medium effort. I felt good after a good night sleep last night. Pace seems constatly below 8 min/mile (today average 7:50). Tomorrow I am going to do speed work and I'm quite excited about it.

0:37:14

9:00AM 65F sunny and humid. Track speed work. Went to Duke's track to do 5 X 800m repeats. My intervals were 3:20, 3:20, 3:19, 3:22, 3:23. So it's quite good but a little bit slower than I was hoping for. I didn't have what it take to do 5 X 3:15 today. An easy run tomorrow, rest on Saturday and then a long run on Sunday.

 0:42:54

10AM, 70F, 80% cloudy and a drizzle. It was a nice run. My usual one again. Felt good and strong all the way. I need to build up my milage again and that's what I'm going to do starting next week. This week it will still be aroound 35M if I do my 12M on Sunday. Pace today was good too (7:49).

0:37:08

7:40AM 45F 70% humidity. It was cold! I wore double layer and long pants. The cold temperatures were great for my speed. I could not believe it but my average was 7:32. The last 1.5-2 miles were a bit hard but I don't think I lost a lot of speed on them. The projected time for a HM if I continued the same pace would have been below 1:40.

1:30:23

10AM, 52 F, 50% humidity sunny. Nice and cool. Decided to take it easy in terms of milage this morning after my 12M yesterday.Pace was fast (7:33 avg.). It seems like I am running all my runs at the same speed (maybe apart from speed work repeats). Not sure this is good but so far it works for me.

0:35:51

9:10AM 50F, 70% humidity. I didn't sleep well at night and woke up with a slight headache. I'm having some troubles at work these days. Of course the cure to all of that was to run. I planned on 5 miles but ended up doing more because it made me feel good. The pace was good and slightly slower than previous two days (7:40 average).

0:49:05

11AM, 55F sunny and nice. The usual run at a very good pace (7:32 average). Nothing special to report. Tempo run tomorrow.

0:35:49

10:45AM,55F, 50% humidy sunny and windy. I'm not used to the cold weather yet but it does wonders to my pace. I was doing tempo run to day. I started from a different point this time and ran 1M to the East Campus loop. I did 3 loops tempo (1.65M each so it's 4.95M total) and then another mile back. The times were:

warm up mile: 7:57
loop #1: 11:36 (7:02 pace)
loop #2: 11 :37 (7:02 pace)
loop #3:  11:42 (7:05 pace)
cool down mile 7:42

Wow! I'm amazed by my time. I was working hard during the tempo but not as nearly as hard as I would imagine a 5M at close to 7 minutes per mile would feel. In fact if this was a 5M race I'd shutter my 5M PR by more than a minute! There is a huge difference between running 5M on July 4th when it's more than 80F and 90% himidity versus running it when it's 55F and 50% humidity.

Tomorrow easy 5-6 miles. I plan to do 12 or 13 miles on Sunday. So far my training progresses very well.

0:50:33

9AM nice and cool. Two loops around the trail. Did nice pace (7:55) for this course but it was not easy. Two loops of 2.9 each the first in 22:47 and the second in 23:10.

0:45:57

3:30PM, 68F 40% humidity. My wife was suppose to come back from NYC yesterday but La Guardia was shut down due to weather. So this morning it was a huge caos there and she was sent to Charlotte. I drove down there to pick her up. Round trip it was almost 5 hours. So we came back close to noon and I had lunch. I waited till 3 till I felt that lunch has sank down and took a clif shot and drank 3/4 of propel and waited 20 minutes till that sank down. The run was 2 times the 6.4 course I sometime do, So I ran to the east campus did two loops there and came back and then did exactly the same again. The first 6.4 were at 48:36 (7:36 pace) and the second 6.4 were at 49:48 (7:47) So I definately faded a bit on the second part but both were good paces. I didn't do as well as I did last week but today it was about 15-20F warmer and I was after almost 5 hours of driving. I'm just cutting myself some slack here :-) I also did 35 seconds break between the two 6.4 runs during which I was drinking the 1/4 bottle of proppel that I left at the start point. If I add these 35 seconds I ran the 12.8 in 99 minutes (7:44 pace average). I'm happy.

1:38:24 (1:38:59 with break)

3:30PM cold and sunny. My schedule allowed me to run in the afternoon. I was still sore from the weekend ling run so I took it easy. Did 8:11 pace which is kinda slow these days. I was happy with it.

0:38:54

4:00PM 52F, 40% humidity, very windy. It was really cold. I was a bit underdressed. I ran 0.7M to the bottom of a hill and did 5 hill repeats. I't a medium grade, medium length hill. Then continued to do the other 5.7M. Pace was a little faster than yesterday 7:49 on average.

0:50:03

11AM, 48F sunny and some wind. Ran between the campuses and added a small loop on East campus quad. OK pace (7:50), legs were less tired.

0:41:53

9:00AM 46F, 50% humidity. Was cool but the sun made it feel better. I headed up to the trail around Esat Campus for my tempo run. Warmed up with 0.6M and then did 3 X1.65M loops and an additional 1.05M to make it a 6M tempo and then cooled down another with 1M. I maintained an almost constant pace on the 6M tempo with an average pace of 7:13. The last mile was really hard I had to dig deep to maintain my pace. I'm starting to think that if I keep up this hard work and rest well the week before the 10K and if the weather will be good, I might be able to pull a 7:15 pace for the 10K. But maybe I'm just dreaming.

0:57:25

11AM, 55F sunny and nice. Nice run on my usual route. Good pace and effort. Rest tomorrow and long run on Sunday.

0:36:28