training for the shamrock marathon

I ran 3 miles while focusing on interval training. My first mile was around 10 minutes long, the second mile was around 8:59 minutes, and the third mile was completed around 7:50 minutes. I found that I run faster as I warm up. Right now, I am concentrating on interval training with a two minute rest period. Tomorrow, I will run four miles with a focus on keeping my miles under 8 minutes if possible. I will gradually increase my mileage everyday by one mile while trying to work on increasing my speed.

4 miles of semi-hilly terrain with the sun setting. The temperature was around 85 degrees, and it was humid outside. I did interval training and continued with my plan to run intervals of a mile with a two minute break in between. Each day, I am increasing the amount of laps by one mile, and I plan to do so indefinitely until I get to the half-marathon mark (around 14 laps, I'll round up the number). My goal is to run each of these laps at least under 9 minutes for the time being. I would like to be close to my goal of reaching one mile times under 7:21 because my qualifying time for the Boston Marathon would be under 3:16. So far, I have only run a marathon in 4:26 minutes or so (the Richmond Marathon). The upcoming marathon I am training for will be on the 11th of November in the Outer Banks. It is a qualifying marathon for the Boston Marathon. Today, I ran 4 laps with an average time of 8:30. I will have to cut this time by one minute. I am going to have to try to run at a different time of day tomorrow. It would be best to run in the night because it was hot outside, and the sun was very strong. I need to run faster and must concentrate on running faster. It would also be good if I lost some weight. I have gained 6 pounds since my last marathon, and I now weigh 175 pounds, which is slightly overweight (I am 5'9).

treadmill

I ran 3 miles in 33 minutes onhilly terrain in Washington, DC.

I ran 3 miles in 25:30, with some rest in between because the temperature was 94 degrees under the sun. I plan to run another 3 miles on the treadmill, and then another 3 outside if time permits. I hope I can keep running miles under 9 minutes on the average.

I didn't run enough in terms of distance tonight, but I was able to accomplish one of my most recent goals, a mile under 7:21, the qualifying time for the Boston Marathon for my age group. My last mile was completed in 7:16, which is an achievement for me because I intend to qualify for the Boston Marathon this November. Tomorrow night, I will try to run at least 5 miles, with at least one of the miles under 7:21.

I ran a 5K in 25:13, with a sub-8 minute mile during the last lap. I've been really busy lately, so I missed running yesterday. I am concentrating on speed training because I didn't concentrate on getting a better mile pace when I trained for my first two marathons. I am planning on running two 5ks a day, one in the morning and one in the evening, in order to prepare for the marathon. I could do one long run per week (a half-marathon distance). That would give me above 40 miles a week if I keep disciplined. I have improved my average 5k time by about 5 minutes (before, I was averaging around 30 minutes).

Concentrating on improving my mile time has helped enormously.

6:44 minutes time. I just wanted to see how fast I could run in 90 degree weather!

I ran 6.22 miles (10 K) in 52:43 seconds. It was surprising that I started out running 8 and 9 minute miles and finished off running sub-8 minute miles. I am planning on running more 10 Ks because I apparently can maintain a faster pace than I expected. Now, I will try to beat this record this evening and run another 10 k, a little faster than 52:43 seconds if possible. The weather was very humid, and it began raining heavily during my last mile. I am trying to run during the night because the humidity and the sun are unbearable during the day.

25:45 seconds

I practised interval training today with 1/2 mile intervals, with an average of a 3:45 pace. It was hot outside, but there was a breeze. I had cramps around the 7th mile. At one point, I ran a 3:05 1/2 mile. I haven't had time to run as much as I would like.

I am planning on running again tonight if possible.

A pleasant jog through Binghamton,NY to South Mountain

A jog through downtown Binghamton