I did this run tonight. I was in a metric mood, and I do enjoy the 15k distance. It's not quite a long run, but it's definitely long enough to make you feel like you're running, for sure. I have to say, I felt remarkably spry tonight- the weather was perfect, the air was dry, I was well rested, everything came together to give me an amazing run. Here's the damage:

15k (9.3 miles) in 1:18:57 (8:28 pace)

including:
Mile 1- 8:40.95
Mile 2- 17:06.01 (8:25.06 mile)
Mile 3- 25:29.61 (8:23.60 mile)
Mile 4- 34:30.41 (9:00.80 mile)
(Mile 5 mark was missed)
Mile 6- 51:26.95 (2 miles in 16:56.54)
Mile 7- 59:54.16 (8:27.21 mile)
Mile 8- 1:08:14 (8:20.37 mile)
Mile 9- 1:16:29 (8:15.38 mile)
9.3- 1:18:57 (2:27.60 three-tenths)

Because my right achilles tendon was kind of sore, I went back and forth between heel and mid-foot striking. There were no other issues that came up to that end.

I had a 10oz cran-apple juice between miles 3 and 5 and that was it, I didn't feel I needed anything else because I felt so good and everything felt real relaxed. Lauren called around mile 6.5 and that was a huge boost and lifted my spirits for the last third. It was a nice, new, longer route (a lot of my runs, even the long runs, have been on repeated 3 and 4 mile routes, this was a full 9.3). I remember thinking to myself around mile 8.5 that I was sad to see this run end, and that it had not felt like I just ran as far as I did already. I remember seeing Curt at the gym later and mentioning that I had only done an easy 15k, and realizing that that's not a mileage that most people think of in terms of "only" or "easy". We long distance runners are a rare and different breed. HAPPY RUNNING INDEED!

I drove into NYC today, Laur and I had tickets to see The Hush Sound, Phantom Planet, Motion City Soundtrack, and Panic! at the Disco there at 6. I was mostly excited to see her, to see The Hush Sound, and thirdly to run in Central Park. I got in early enough to go next door with her and watch her eat the most delish looking smac (mac& cheese) ever. Which is big for me to say, bc as a rule, I tend to hate mac & cheese and have only had it once in my life, a few weeks ago at her parents house. Maybe it was because I was hungry, or maybe because this was "gourmet-ish" mac& cheese. Afterwards, I got changed into running attire and headed to Central Park to do an easy outer loop of the park, very much like the first time I went there, only without being too shy to see Laur afterwards. Central Park running is always good for knocking you down a peg or two if you're getting a bit too full of yourself, because there is always people there that look like they've been at it for much longer and are much faster/talented. Instead of being discouraged by seeing this, it gives me something to aspire to now (new Mark outlook :]). The weather was bee-ee-ay-you-tiful, my only regret is not getting to share it with Laur. I got into a rhythm of heel striking the downhills as that seemed to put less stress on everything and midfoot striking everything else. I love that it's hilly, it helped change up things from the mostly flat running I've been doing, and gave me enough feeling of pushing myself, even on an easy run. Here's the damage:

6 gorgeous miles in 49:40 (8:13 pace)

and a ROCKIN' GREAT TIME with the darling girlfriend afterwards! :)

Tonight I set off to do a run at an easy pace and it worked marvelously. The hot-ish weather helped keep me there, but at any rate I'm proud of myself. I did the route I ran the evening of my last 5k, it's a good route that takes me all around campus- by the Towers, Main St, the Green, the Beach. I picked a perfect time to go, too, as the weather had cooled off from the very overbearing heat of the mid-afternoon. The run itself was nothing special, as in- nothing particularly interesting happened. I got some looks for my short shorts, but no catcalls or insults this time.

Oh, I DID run without a knee strap or anything on either knee for the first time in as long as I can remember, I think since January. And my knees felt FINE! Because I was midfoot striking, my achilles and calves got a little tight towards the end and around mile 6 I stopped to stretch them out. I didn't mean to speed up at the end, I wanted to maintain an even pace, but oh well, it ain't no thing. Here's the damage:

7.5 miles in 1:04:54 (8:39 pace)

including:
Mile 1- 8:35.35
Mile 2- 17:26.55 (8:51.20 mile)- included ~20s stretching
Mile 3- 25:42.94 (8:16.39 mile)
Mile 4- 34:31.19 (8:48.25 mile)
Mile 5- 43:08.99 (8:37.80 mile)
Mile 6- 52:06.59 (8:57.60 mile)
Mile 7- 1:01:00 (8:54.23 mile)
7.5- 1:04:54 (3:53.87 half mile)

Did the exact same run as I did Friday, only better I feel. I was feeling a lot of adrenaline surges and dealing with some things that would normally cause me to just go out and run way too fast, 7:00 pace fast, lung-searing fast. In light of that, I am very proud of how I was able to run easy and not go too hard or fast today ::pats self on back:: The weather had been gloomy and murky all day which didn't help matters, but somehow managed to brighten up a bit just as I started. The temperature was much more pleasant than Friday, but there was also more wind, which I didn't mind. All in all, I needed this today. Thank you, running.
Here's the damage:

5.5 miles in 46:04.13 (8:22 pace)

PMRI to track (1 mile)- 8:27.33

on track:
Lap 1- 2:06.15
Lap 2- 2:08.28
Lap 3- 2:02.97
Lap 4- 2:13.15 (8:30.55 mile)
Lap 5- 2:06.98
Lap 6- 2:05.71
Lap 7- 2:06.96
Lap 8- 2:05.08 (8:24.73 mile)
Lap 9- 2:07.40
Lap 10- 2:04.06
Lap 11- 2:03.80
Lap 12- 2:03.12 (8:18.38 mile)
Lap 13- 2:05.13
Lap 14- 2:03.98 (4:09.11 half mile)

track to PMRI (1 mile)- 8:14.03

A little slower than Friday, but also consistent and gradually faster from start to finish (first mile is very downhill so the effort was actually quite easy). As I went on in the run, the effort level remained the same but the pace picked up very incrementally.

More news to come later.

this afternoon I had to work and then I was headed to NY for the weekend. But in between those two things, I had some time to get in an easy few miles. I decided to just head out from the parking lot of my job at Christiana Care's PMRI location to the track off route 141 that belongs to Ursuline Academy. conveniently enough from lot to track is 1 mile. I didn't know this going in, but by the time I got near the track I figured it had to be close to a mile away. My plan was to do 5 miles, figuring ~1 there, 1 back, and 3 on the track where I could figure out what pace I was going. I wound up doing a bit more just to be on the safe side...and because I felt so good! This was also the first run of the year I used sunblock and ran shirtless because it was so frakkin' hot and I was sweating just walking around. Took an ice water and was off. Here's the damage:

5.5 miles in 45:24 (8:15 pace)

including:
PMRI to track (1 mile)- 7:30.09

3.5 miles
Lap 1- 2:06.50
Lap 2- 2:10.42
Lap 3- 2:09.40
Lap 4- 2:07.40 (8:33.72 mile)
Lap 5- 2:07.53
Lap 6- 2:07.85
Lap 7- 2:06.03
Lap 8- 2:09.45 (8:30.86 mile)
Lap 9- 2:04.99
Lap 10- 2:08.40
Lap 11- 2:06.91
Lap 12- 2:06.41 (8:26.71 mile)
Lap 13- 2:04.30
Lap 14- 2:06.20 (4:10.50 half mile)

track to PMRI (1 mile)- 8:13.07

The first mile was quick thanks to the pretty big downhill from PMRI to the track and fresh legs. I had the track all to myself which was nice. As you can see by the lap splits, I was pretty good about being consistent with my pace. I felt absolutely fine as far as effort level- this DEFINITELY qualifies as easy pace now, and I kept it right where I wanted it. Running on the track itself was such a wonderful and welcome change of pace from running on asphalt and concrete! It felt like I was running on air almost, and my legs felt so good I really had to concentrate on not pushing. The heat actually helped me keep my pace honest, because I knew if I pushed harder I'd definitely lose it quickly and cramp up. Overall, the end of a very good week of running, 4 days in a row! Next week...30+ miles and ramping up to 50 by the end of June!

I did this old run tonight. I had thought about doing 5 or 6 miles but decided to shorten it because I was getting a late start (damn Yankees game distracting me and working really late). I set out to do this easy and relaxed, focus on midfoot striking again, which has my calves nice and tight and sore (but in a good way!) and not push it. I'd say I definitely succeeded in that endeavor. Here's the damage:

4 miles in 33:04 (8:16 pace)

including:
Mile 1- 8:17.26
Mile 2- 16:57.89 (8:40.63 mile)
Mile 3- 25:17.69 (8:19.80 mile)
Mile 4- 33:04.92 (7:47.23 mile)

1st half- 16:57.89 (8:28 pace)
2nd half- 16:07.03 (8:03 pace)

When at all possible I ran on the grass, which was a wonderful change-up. The last half a mile or so was on Main St. running west to east (which I'm convinced is actually slightly downhill) and I felt REALLY good, which explains the ridiculously quicker final mile. My HR was about 180 at the end, and I'd guess ~165 during most of the run, so just where I want it at. Not much else to write home about here, a few cat calls and stares on Main St. at the end from the gathering bar crowds, which always makes me smile because I feel like I'm doing something more productive with my time. Tomorrow will be a longer run, tonight will be stretching my calves!

I mapped out a new run tonight, I wanted to do an easy 6 miles and I wanted this one to start ON campus, not by the Newark HS track. I wanted to once again focus on mid-foot striking, which was successful. After a nice long weekend of rest (physically, however it was quite the busy weekend of FINDING AN APARTMENT and hangin with the girl) I was rip-roaring ready to get some miles in those legs. I added it up and from the 5k Sunday through the White Clay run Friday, I did ~33 miles in a week period (actually, a 6 day period but whatevs). This week I'd like to get a comparable mileage and work my way up to 45-50 mile weeks by the middle end of May/beginning of June. Today was the start. Nice little run that went all over campus. Here's the damage:

6 miles in 50:16 (8:22 pace)

including:
Mile 1- 8:16.16
Mile 2- 17:01.59 (8:45.43 mile)
Mile 3- 25:21.64 (8:20.05 mile)
Mile 4- 34:00.37 (8:38.73 mile)
Mile 5- 42:10.01 (8:09.64 mile)
Mile 6- 50:16.31 (8:06.30 mile)

1st half- 25:21.64 (8:27 pace)
2nd half- 24:54.67 (8:18 pace)

Set out to do an easy 6 miles tonight. Did two 3 mile laps of this route. I dunno if it was the nice, perfect running weather, or just the tons of rest I've got this weekend, or what but my "easy" run doesn't look too easy, pace-wise. Oh well, here's the damage:

6 miles in 45:45 (7:37 pace)

including:
Mile 1- 7:36.59
Mile 2- 15:17.04 (7:40.45 mile)
Mile 3- 22:59.70 (7:42.66 mile)
Mile 4- 30:33.00 (7:33.30 mile)
Mile 5- 38:23.55 (7:50.55 mile)
Mile 6- 45:45.36 (7:21.81 mile)

1st half- 22:59.70 (7:40 pace)
2nd half- 22:45.66 (7:35 pace)

Once again I focused on midfoot striking and running relaxed, these are two things I want to start making a habit. My calves were still pretty tight and sore from Sunday's double, however there is a decided lack of pain anywhere, especially in my knees!

I was really surprised how easy the pace felt but I was able to easily maintain it throughout with no heavy breathing and my HR stayed within aerobic limits. I guess maybe I'm starting to reap those supposed post-marathon aerobic benefits? time will tell

So I ran a 5k this morning. I set an official PR by over 2 minutes. It was pretty awesome. But 5k just doesn't do it for me anymore. 5k feels a bit too short, like I didn't get enough out of running today. My legs still felt pretty good and I wanted to do an easy run to start recovering for tomorrow. So I mapped out a 7 and a half mile route around campus and went out to do it. I did this run. It was a rather pleasant evening, here's the damage:

7.5 miles in 1:01:45 (8:13 pace)

including:
Mile 1- 8:29.84
Mile 2- 17:06.39 (8:36.55 mile)
Mile 3- 24:51.83 (7:45.44 mile)
Mile 4- 33:12.19 (8:20.36 mile)
Mile 5- 41:16.61 (8:04.42 mile)
Mile 6- 49:29.15 (8:12.54 mile)
Mile 7- 58:07.88 (8:38.73 mile)
7.5- 1:01:45 (3:38.10 half mile)

The whole run felt good, I focused on landing on my midfoot instead of my heel hoping that this will help to prevent future injuries by making myself run more biomechanically efficient. I had some issues with the knee strap later one, it kept getting loose and I had to keep fixing it-probably mostly a mental thing but whatevs. This slowed down mile 7 especially. I managed to finish strong and relaxed, with no pain issues other than general soreness from the race this morning.

Decided to go running with gool ol' Kenny tonight after class. I mapped a 10k route that started and ended in his apartment complex and took us on a quick tour of some of campus. Well it didn't go so well, for Kenny at least, and I feel partially responsible. I let us go out too fast. I knew we were going fast, I just didn't know HOW fast, and I guess a part of me was trying to shake away the last run I did...the 10k. After mile 1, and for the rest of the run, we would run some, getting slower as we went, and then he'd have to stop and rest. I knew he was frustrated- I would be too- but I didn't mind the breaks. I probably should have been taking them all along at this juncture, it helped me not push it harder than I should have. Here's the damage:

10k (6.21 miles) in 54:07 (8:43 pace)

including:
Mile 1- 7:08.42
Mile 2- 15:05.88 (7:57.46 mile)
Mile 3- 23:28.41 (8:22.53 mile)
Mile 4- 32:56.49 (9:28.08 mile)
Mile 5- 42:34.67 (9:38.18 mile)
Mile 6- 52:24.99 (9:50.32 mile)
6.2 miles- 53:45.38 (1:20.39 2/10ths of a mile)

Just one thing I want to point out...my final .2 tonight was 7 seconds faster than my final .2 in the 10k race last weekend! hmpf.

Also, I impulsively registered for a 5k this Sunday that starts at Christiana commons on north campus and runs along Creek Rd. Cool beans

Ran the Scotland Run 10k in Central Park with Laur this morning, one race closer to the 9 we need to auto qualify for NYC 2009! If you want a detailed account of the run, check out her report.

After the run finished, we stopped for a few minutes and then pressed on to push our day's total to an even 10 miles. The run felt pretty good for me, except for some nagging knee pain in my left knee. Fortunately we weren't trying to set world records so I could afford to stop and walk some. At the end, Laur really gunned it, I've never seen her move so frakkin' fast! I actually struggled to keep up with her. It was a very beautiful sight. All told, here's the damage:

10 miles in ~2:15:00

Today was unseasonably warm in Wark (that's Newark, DE for short) and I took advantage of it to do an easy 6 miler on campus. Today marks what I guess could be considered the official start of my marathon taper. I've been cutting back some for a few weeks now though- there was one Mon-Sun week where I only logged 18 miles!- but those were unintentionally forced to by my body, whereas this cut back will be intentional, so as to get my legs fresh for the marathon. I know come March 16th , I'm going to be bouncing off walls with anticipation and energy. Fortunately I did this run in the am, before we got a bit of miserable drizzle. I mapped a 3 mile loop that toured some of the pretty parts of campus (Main St, the north and south Greens).The route is here in case you were wondering. So I had every intention on running this nice and easy, but at the same time, in the back of my head I was thinking that I hadn't had anything close to even 9:00 pace in almost a week and that sort of worried me, not that it should have. My plan got a little bolloxed by a combination of how good I felt and the fact that towards the end classes were letting out and we all know how I tend to speed up when I'm running past people, it's a subconscious-I-don't-want-to-embarrass-myself thing. Here's the damage:

6 miles in 47:38.58 (7:55 pace)

including:
Mile 1- 7:35.08
Mile 2- 15:44.86 (8:09.78 mile)
Mile 3- 23:56.31 (8:11.45 mile)
Mile 4- 32:00.84 (8:04.53 mile)
Mile 5- 40:17.56 (8:16.72 mile)
Mile 6- 47:38.58 (7:21.02 mile)

1st half- 23:56.31 (7:58 pace)
2nd half- 23:42.27 (7:54 pace)

I felt good, the first mile didn't feel hard at all, struggled to keep even pacing, had to slow to adjust knee strap a few times, my right leg (back of knee area, inside) felt tight towards end, but was able to comfortably push during last mile. Like I said the weather was warm, and somewhat muggy: 63 degree, 65% humidity, overcast outside- big jump from what it's been.

Of note is that I was running with two brand spanking new pieces of running equipment: My New Balance 768s and my Timex IronMan watch. I walked from the Newark shopping center on Main St. to Smith Hall and then to the start on Main & S. College. That was my warmup and my attempt to break them in a little. They felt FANTASTIC! They feel like they stay on my feet a little better and snugger than the 767s, especially in the heel. I feel like I don't have to lace them as tightly to get a snug fit and when I land, my foot feels like it's landing evenly and smoothly.

The watch is also awesome. You'll notice my splits are far more exact than usual, that's the watch's doing. It also records up to 30 splits and is lighter and less clunky on my wrist, plus it doesn't do that annoying "I started but then stopped immediately fucking up the timing of your run" thing the old one did. Can you tell I'm thrilled with my new purchases? Thank you Laur for picking the watch out!

Anyway, so the run was pretty good, I ran pretty evenly throughout and had quite a good deal of energy at the end. Success.

I ran last night, slept a few hours, woke up and went back to the fitness center to do another 5 miles on the treadmill. I started on the one I didn't run on last night, and it turns out the speeds are completely off so I went back to the original one. I was still feeling kind of sore and didn't want to push anything so I went even easier than the previous 5 miles. Here's the damage:

5 miles in 48:20 (9:40 pace)

including:
mile 1- 9:40
mile 2- 19:18 (9:38 mile)
mile 3- 29:00 (9:42 mile)
mile 4- 38:40 (9:40 mile)
mile 5- 48:20 (9:40 mile)

Nothing really more to say about this. It's not common I run during the day, especially early morning but whenever I do get a morning run in, it leaves me feeling nice and refreshed, so that was good. I think my body has been telling me that it's been overtaxed for a while now, moreso than ever before, since wrestling 5 years ago at this point (wow, that makes me feel old!). I hope it just means I need some of these easier runs and the taper for the next 2-3 weeks will leave me fresh to run 26.2 miles as best as I possibly can.

After yesterday's semi-debacle of a 20 miler I was back to taking it easy. I ran the treadmill in the fitness center at night. I was the only one in there and that was nice, me, the tv, and the treadmill. Here's the damage:

5 miles in 47:35 (9:31 pace)

including:
Mile 1- 9:31
Mile 2- 19:02 (9:31 mile)
Mile 3- 28:33 (9:31 mile)
Mile 4- 38:04 (9:31 mile)
Mile 5- 47:35 (9:31 mile)

What I like about treadmill running, as I've mentioned in the past, is how I can control my speed and so today I did consistent 9:31 miles. My legs were pretty sore from yesterday, so I took it easy on them. It felt a little tiring, mostly because of how hot it was in fitness center. I sweat like a pig and had to take my shirt off for some relief after mile 2.

In other news, I passed 500 miles on my New Balance 767's tonight. I need to get news ones so at Sayville Running Co. so I can break them in before the marathon, which is fast approaching.

Not a very interesting workout tonight. First one since the awesome 8x800s Sunday. I am finally officially moved in to my apt in Delaware and into the swing of class and whatnot, now if the people in the graduate department would put through my stuff so that I can register for class! I went to the 24 hour fitness center to run on the treadmill today. It took me forever to work the entry pad thing but once I got in I got to business. It's a decent center, they have a universal machine, 3 treadmills, an elliptical, a recumbent bike, an upright bike, and some dumbbells up to 40 pounds. I jumped on one of the treadmills and did an easy run. Here's the damage:

5 miles in 44:38 (8:55 pace)

including:
Mile 1- 8:57
Mile 2- 17:54 (8:57 mile)
Mile 3- 26:51 (8:57 mile)
Mile 4- 35:48 (8:57 mile)
Mile 5- 44:38 (8:50 mile)

1st half- 22:22 (8:57 pace)
2nd half- 22:16 (8:54 pace)

It all felt ridiculously easy. I listened to my ipod during it to pass the time and tedium of being an oversized hamster. The heat was a bit much but it was better than the sub-freezing outside alternative.

I was still in Delaware tonight, because I had to stick around to find an apartment, which is how I spent the majority of my day today. 0800 meeting in Wilmington at Christiana Care for the job I'm going to be doing, then went to look at three places in the Newark area, one eh place, one dud, and then the place I decided to take...Rockwood Apartments, which is about 7 or so miles south of campus off Rte. 40. It's gorgeous and I get my own room and my own bathroom. SWEET!

Went up to the Little Bob to run the treadmill again tonight because it was the easiest thing to do. Saw Tony and talked to him for longer than I would have liked because I still had to run and get home but oh well. Here's the damage:

5 miles in 40:42 (8:08 pace)

including:
Mile 1- 8:20
Mile 2- 16:33 (8:13 mile)
Mile 3- 24:46 (8:13 mile)
Mile 4- 32:46 (8:00 mile)
Mile 5- 40:43 (7:57 mile)

I ran a negative split throughout, gradually increasingly speed, which is one of the benefits of treadmill running- I can control exactly how fast I go and know that I am only speeding up, not slowing down.

8 minute miles do not feel difficult at all, and I had absolutely no pain anywhere. Hopefully 8 minute miles will feel good at mile 22 as they do through mile 5, the key is going to be not going out and doing the first few miles of the marathon in 7:15-7:30, setting myself up for disaster.

So I guess I really felt the part of someone who will be packing up and moving away from the island for 2 years in a matter of days, possibly forever. Wow. I decided to do my 14 mile run from the Jones Beach bike path that starts in Cedar Creek Park, to the beach, up and down the boardwalk, and then back. I mapped out a course that would take me from the end of the bike bath to the boardwalk, and then up and back to the bike path that was ~5.35 miles. Factor in that the bike path itself is 4.33 miles (8.66 out and back) and that works out to a nice, even, scenic, WINDY 14 miler. I didn't have any specific pace, just easier than what I've been doing because my body needed a bit of a break, as much of a break as 14 miles can provide. Here's the damage:

14 miles in 2:00:33 (8:37 pace)

I didn't really keep track of mile splits because the middle miles were on the boardwalk and not very evenly, plus this was an easy run that required an easy, nonspecific pace. I started feeling alright, when I got near the end of the bike path the wind picked up and started becoming a factor. By the time I got to the boardwalk it was ridiculous. I went east about .2 mile on the boardwalk to the eastern terminus, then ran the 2 mile length east to west into a very strong headwind. WeatherBug later told me it was about 35 mph with gusts up to 55mph...yikes! Close to Mt. Washington weather! I struggled for those two miles and got to the halfway point of my run in about 1:03:00. Once I turned around things were much easier as I had the wind at my back. I know the last 4 miles I ran in 31:00 which is 7:45 pace, which is a bit too fast, I know, but it felt good and my legs were itching to work. No knee pain or anything which is good to see on a longer run like this. I was kinda sore at the end but nothing that lingered or that a little stretching won't take care of. Good week.

Weekly mileage total: ~40 miles

So today I went to Delaware to meet with Dr. F about grad school. This evening I went to a familiar haunt of mine to do an easy run: The James F. Hall Bikepath. It's awesome; a paved 1.76 mile point-to-point trail that is marked in both directions every 0.1 mile, which helps me figure out splits on a fairly constant basis and helps tremendously with pacing. Plus it goes by 3 nice parks, along the RR tracks and it's quiet and well-lit. Here's the damage:

6 miles in 53:20 (8:52 pace)

Not sure the splits. I entered this into MapMyRun.com but then it deleted the entry and I forget. oh well. it was appropriately relaxed and easy, with mile splits between high 7:00s and low 9:00s.

Feeling good about today, good run, good meeting with Dr. F. Things are looking bright. Keep your fingers crossed they stay that way.

Nothing special, first run of the week, was planning on doing more but cut it short because it was late and I needed sleep. here's the damage:

3 miles in 30:54 (10:18 pace)

Each lap was about 10:00+ minutes, last lap closer to 9:00. Felt good, ITB felt a little tight initially, knee strap was moving and took a while and a few readjustments to settle in. Could have gone longer time permitting.

So I cut my Sunday long run short, and I felt equal parts guilty and ok with that. Regardless, my legs are used to higher mileage, and I've done mid-week runs that were almost as long, so I didn't think it the worst thing to do an extra run on what is normally an off-day for me. The reasoning I used is that if I get 6 miles in today, I would have done the 47 miles I had wanted to do for last week in a 7 day period still, even if it doesn't fit in my Mon-Sun week. Tuesday will be an off day and then I'll be back on track for the final push towards Virginia Beach. Originally I'd wanted to go up to the track but it got late so instead I just ran mile laps around my block. Here's the damage:

mile 1: 9:50
mile 2: 19:50 (10:00 mile)
mile 3: 29:43 (9:53 mile)
mile 4: 39:40 (9:57 mile)
mile 5: 49:29 (9:49 mile)
mile 5: 58:49 (9:20 mile)

1st half: 29:43 (9:54 pace)
2nd half: 29:06 (9:42 pace)

1st third: 19:50 (9:55 pace)
middle third: 19:50 (9:55 pace)
last third: 19:09 (9:35 pace)

As you can tell, I enjoy running 6 miles because I can break it into mile splits, half splits, and third splits. All of which indicated that I had a good, easy run tonight, where I got progessively faster with no real appreciable increase in effort or energy expenditure on my part, just warming up and relaxing. The best part was that I had no knee pain or other pains that shouldn't have been there. Tomorrow I suppose is a day off like I mentioned and then I'm still trying to formalize plans thereafter, incorporating travelogger's advice about speedwork, as my marathon is fast approaching and getting my VO2 max up to match my aerobic capacity which I have been building up the past few months is becoming priority so I can have a respectable showing.