Wednesday, September 2, 2009

Being Reflective

I've played around with tracking my paces for each run in DailyMile and RaceNation and they're hidden in the Garmin. So I finally installed the Garmin CD so I could download my runs.

I really wanted to see how my pace per mile in the initial 8 weeks of summer training was differing from my current goals.

Here's a comparison of mile paces before and after NYC Half. Since NYC Half, my goal has become to reset my natural pace to sub-11 minute per mile pace (probably a 30-50 second pace improvement per mile!).

Post-NYC Half runs:

Note none of these runs are mile repeats, meaning unlike my speedwork prior to NYC Half, everything is run continuously, no 1 minute walk breaks between miles to recover.

Run #8 - Sep. 2 - 2.5 mi - 11:00, 10:56, 10:42 (pace for last 0.5)
Run #7 - Aug. 31 - 3 mi - 11:00, 10:59, 10:31
Run #6 - Aug. 30 - 2 mi - 10:48, 11:00
Run #5 - Aug. 29 - 1.8 mi - 10:26, 10:15 (0.8 mi)- 3K leg-Plano Pacers Relay
Run #4 - Aug. 27 - 2 mi - 10:56, 10:46
Run #3 - Aug. 25 - 2 mi - 10:54, 10:52
Run #2 - Aug. 23 - 3 mi - 10:57, 10:52, 11:00
Run #1 - Aug. 19 - 2 mi - 11:01, 11:03 ( at this first run since NYC Half, I didn't force myself to hit right on 11's, but could have. I'm counting it in the streak! )

Pre-NYC Half Marathon on August 16:
Note the speedwork listed as mile repeats included 1 to 1 1/2 minute recovery walk breaks between each mile. Everything not mile repeats is definitely at that 11:30-ish range!

Aug. 13 - 2 mi - 12:16, 12:15
Aug. 11 - 3 mi - 11:29, 11:25, 11:28
Aug. 2 - 10.35 mi - 11:45, 12:27, 12:14, 12:46, 12:34, 12:57, 13:02, 11:50, 12:46, 18:26, 18:52
Jul. 29 - 2.4 mi - 10:03, 10:25, 10:13 (mile repeats)
Jul. 28 - 3 mi - 10:54, 10:48, 10:44 (mile repeats)
Jul. 25 - 5.28 mi - walking Heels and Hills mini-event race course, course marking
Jul. 23 - 3 mi - 11:18, 12:08, 11:48 (recovery week)
Jul. 21 - 3 mi - 12:04, 12:23, 12:30 (recovery week)
Jul. 18 - 9.3 mi - 11:19, 11:36, 11:43, 11:08, 11:28, 17:47, 11:21, 11:19, 11:30, 10:49
Jul. 16 - 3 mi - 10:42, 10:40, 10:45 (mile repeats)
Jul. 14 - 3 mi - 11:15, 11:37, 12:56
Jul. 12 - 4 mi - 11:22, 11:20, 13:04, 13:19
Jul. 11 - 6.2 mi - 11:37 avg pace (Garmin was misbehaving)
Jul. 8 - 3 mi - 11:24, 11:30, 11:25
Jul. 5 - 3 mi - 10:37, 10:46, 10:49 (mile repeats)
Jul. 4 - 6.2 mi - 11:39 avg pace (grrr.Garmin problems. Grrr)
Jun. 30 - 3 mi - 11:36, 11:48, 11:28
Jun. 27 - 3 mi - 10:47, 10:49, 10:35 (mile repeats)
Jun. 24 - 3 mi - 10:35, 10:55, 11:24
Jun. 22 - 3 mi - 10:37, 10:38, 11:11
Jun. 20 - 6.1 mi - 11:35, 11:23, 11:22, 10:59, 11:15, 32:04
Jun. 17 - 3 mi - 10:56, 11:23, 12:10
Jun. 15 - 2 mi - 9:58, 11:39
Jun. 14 - 5 mi - 11:22, 11:51, 11:06, 11:11, 12:12
Jun. 11 - 4 mi - 10:55, 11:43, 12:11, 12:39
Jun. 8 - 2 mi - 10:06, 10:58
Jun. 7 - 5 mi - 11:29, 11:33, 14:04, 11:22, 11:15
Jun. 3 - 2.2 mi

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