6 months out to Richmond

I hit 60 miles the week of 18 Feb and was so proud that I posted for the second time this year.  Well I haven't come close again.  Here are my miles and paces.  I've mostly been trail running in the dark without a headlamp while my son swims at his 4:30-6am swim practice.  This isn't conducive to fast running.  My new Garmin 410 also seems to be stingy with the mileage, especially on trails.  One Burke lake loop is at least 4.5 miles and it gives me 4.35.  With the excuses out of the way

• Week of 25 Feb - 56.3 in 7 runs, 10:14 per mile
• Week of 04 Mar - 49.1 in 6 runs, 10:18 per mile
• Week of 11 Mar - 33.2 in 5 runs, 9:58 per mile
• Week of 18 Mar - 20.6 in 3 runs, 10:14 per mile
• Week of 01 Apr - 34.5 in 5 runs, 10:35 per mile
• Week of 08 Apr - 31.7 in 4 runs, 10:10 per mile
• Week of 15 Apr - 43.4 in 6 runs, 10:23 per mile
• Pike's Peak 10k in 43:44 (7:03 pace).  Didn't really race.  Settled into 7 minute pace and stayed there.  Felt I maybe could have run 5k more at this pace, but who knows.
• Week of 22 Apr - 49.0 in 6 runs, 10:40 per mile
• I think part of slower pace is that the leaves are back and it's very dark under the shade
• Week of 29 Apr - 42.7 in 6 runs, 10:23 per mile
• Sunday was two laps at 8:34 pace around burke lake.  Garmin 410 only gave 8.70 mile even though it's definitely at 9.0 (8:17 pace).  This was Hansons long run
• Week of 06 May - 40.9 in 6 runs, 10:30 per mile
• Tues - nominally 12 x 400 @ 5k.  Ran in rain on .18-mile bumpy gravel elementary school track.  ~1:45 on and 2:30 off.  If you believe Garmin (and I don't), the on paces were 6:41, 6:24, 6:23, 6:21, 6:29, 6:22, 6:43, 6:42, 7:02 (no way), 6:35, 6:45, 7:09 (uh uh).
• Thur - 1.7-mile wup at 10:30.  4.5 miles at 7:47/169, 7:38/171, 7:40/172, 7:44/172, 7:41/170.  1.7 cdn at 10:50.  Supposed to be MP in middle but probably a little harder.  172-174 is my average MP, but usually takes me 10 miles to ease up there.  This is a very hilly course.
• Sunday was easy long run
• Week of 13 May - 37.8 miles in 5 runs, 10:13 per mile
• Tues - Did 5 x 2:00 hills at Lake Accotink.  Jogged over and did 2 x steep hill sprint by dam.  Jogged back and did last 2:00 hill on way home
• Wed, Th - no running due to lack of sleep and too much work
• Friday was a moderate 9:32/144 on trail.  Had to be faster than 9:32.  Stupid 410.
• Sunday was semi-moderate. HR in low 140s and then 148, 149 last two miles.  Two burke lake laps in 1:24:36.  9:41 pace according to Garmin.  9:15 if Burke Lake is 4.57 per lap.

 I'm trying to figure out a training plan.  I bought new Hansons book.  It looks pretty good, but speed on Tues, MP runs up to 10 miles on Th, and MP+30sec long runs every other Sunday sounds like a lot of intensity for an old chunk of coal like me.  I ran 65:55 for 10 miles when I only did uptempo running every 3rd or 4th day.  Their elite schedule has workouts every third day, which makes more sense to me, but hard to schedule long runs on a 9-day cycle.

More in another post.