Ten More Miles
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Another nice endurance building run this evening. Covered just over ten miles in a little under 75 minutes. It was warm (70°F!) and very humid and took me back to the evening training runs leading up to the Richmond Marathon.
I started slowly with a 7:56 opening mile, and for the remainder of the run averaged just under 7:30 pace. It was good to finish with a 6:52 final mile and now I can look forward to a couple of easy days - my mini taper before the Santa Shuffle 5k on Saturday morning.
I think I’m now out of marathon recovery mode and once the 5k is out of the way this weekend, I’ll start planning for a solid start to the 2009 racing season. Good times….
If you’re interested, click here for tonight’s training run details courtesy of my Garmin Forerunner 405 and the Garmin Connect web site.
Hundred Push Ups Week 5 Day 1
Did the exhaustion test early this morning and only managed a paltry 38 consecutive push ups. I expected more, but I guess I’m not that strong first thing in the morning. The 38 put me in Column 2 for Week 5, which I performed this evening after my 10 mile run.
Required: 28, 35, 25, 22, 35
Actual: 28, 35, 25, 22, 42
Not quite sure how I managed 42 push ups at the end of the workout, when all I could manage was 38 this morning, but there you go…
5 more workouts and I should be done with the hundred just in time for Christmas!
Steady Nine Miles With Some 100m Repeats
Enjoyable run this afternoon in warmer than average temperatures (at least high 50’s). I ran a few miles to warm up and then headed to the local high school to run a few miles on the rubber track. I started in the outside lane (8), ran fast on the straights and jogged the bends. Each lap I changed lanes and eventually made it onto lane 1 for my final bit of speed work. Nice to mix things up a bit.
Splits are not very impressive, but here they are anyway: 7:53, 7:40, 7:40, 7:38, 7:14, 7:03, 7:05, 7:59, 7:57
So, 60 miles logged for December and 2276 for 2008 with just 22 days remaining. Looks like I’ll hit 2400 miles for the year; not too shabby I suppose.
Click on the map for full details of the run:
FREE 2008 Richmond Marathon Finisher Certificate
Just like last year, 2008 Richmond Marathon finishers can head over to Brightroom.com to order a finisher certificate for the race.
If you completed the race, here’s how to get your FREE (well, I guess it’s included in the entry fee somewhere) Richmond Marathon Finisher Certificate:
- Head over to the Richmond Marathon web site.
- On the right hand side of the home page you should see the “Richmond Marathon News” section.
- Click on the “FREE Finisher Certificates for all Full and Half Marathon Finishers…”
- Enter your Bib Number (if you can remember it) or Last Name and click the “Show Photos” button.
- Hopefully your name will be listed under “Here are the entries that match” on the next page. Click your name if it is.
- Now you should be looking at a page containing your photos from the Richmond Marathon. Click on the “Order Official Finisher Certificate” thumbnail image.
- On this page you’re presented with two options - “Free Official Finisher Certificate” and “Official Finisher Certificate with Photo”.
- Not surprisingly, I chose the FREE option and clicked the “Add To Cart” button.
- Don’t worry about the photo on the next page, just check the quantity is 1, the price is $0.00 and click “Check Out”.
- Complete the shipping information, click “Submit Order” and your FREE Official Finisher Certificate will soon be on it’s way to you!
Last year mine took just 7 days to arrive from the time I placed my order, and I must admit the quality is excellent. The certificate is printed on Kodak ENDURA Professional paper and is sized at 8″ x 10″. Can’t wait to receive this years…..
Monday Morning Eight Miler
Ran a pleasant eight miler at 5:30 this morning. Made a nice change from an early evening run and helped free up some time later in the day. The temperature was only in the mid-20’s, but with no wind it actually felt fine - not cold at all.
The run took just over an hour with mile splits as follows:
8:24, 7:49, 7:28, 7:37, 7:19, 7:18, 7:24 and 7:19
Can you tell I was still asleep for the first couple of miles?!
By the way, thanks Tim for motivating me to get out of bed and run this morning.
Easy Seven Miler
Hardly a long run, but this afternoon’s seven miler actually was the longest run of the week. Not much to report; my legs were a little stiff from yesterday’s 10k, it was very windy and I probably ran a little too soon after lunch. Can’t complain though, and a nice way to finish up a 42 mile week.
