A clydesdale no more!

This is more of a fun run than a race.  There is no real registration - you just show up and sign your name to a waiver.  The official timing is somebody at the finish line yelling out times.  In past years, I have made the mistake of lining up too far back and ended up getting boxed in for the first 1/4 mile.  This time I positioned myself at the front of the starting line (next to a couple of people pushing strollers).  My plan was to try to hold 6:00/mile as long as I could.  The gun went off and I somehow found myself in the lead.  I knew it wasn't going to last so I just enjoyed it while I could.  I really didn't feel like I was pushing that hard but nobody wanted to take the lead.  After about 1/3 mile, a couple of high school runners and another guy (late 20's/early 30's) moved by me.  The older guy and one of the young runners started to push the pace and I didn't want to try to keep up with them.  Hit the first mile in 6:01 which was perfect.  I peeked over my shoulder and there was a big pack of runners not too far behind.  I didn't expect this big of a pack of runners to be that close but knew that they would back off after the first mile.  I focused on maintaining my pace during the second mile and stay within striking distance of one of the younger runners ahead of me.  Second mile came in at 6:00 and I was feeling alright.  Third mile was tough.  I was really starting to fade and I could here a runner on my heels.  He moved along side of me and I thought I was done.  He commented on how easily I was breathing and I didn't want to tell him how bad my legs burned.  I started to push again and was able to put a little distance between us.  The waves of nausea started to hit me at about 2.5 miles but I was able to push through them.  I ran a little stronger the last quarter mile.  I wasn't going to catch the guy ahead of me and wasn't going to get caught from behind so I didn't move to an all out sprint (I didn't want to risk pulling anything).  I ran the last 1.1 at 6:15/mile pace.  Finish time was 18:54 which is a 30 second current running life PR.  I left some room for improvement, though.  I should have pushed harder during the 3rd mile but am still happy with the results.  In 2004, I finished in 20:00 and ran it in 19:35 last year.  Finished the morning with 2 cool down miles.

Moderately paced run.  Felt really good.  Both achilles tendons and right calf are a little sore.  Last 5 miles were each run at 7:10 pace.  Pretty consistent, comfortable effort.

Total Time: 58:35 (7:19/mile) 

My body was asking for a recovery run and I gave in.  Ran 6 easy miles on the usual recovery run route (past Lakeside GC and back home).  I ran nearly naked - I had my watch but didn't look at it at all during the run.  My achilles tendons are still burning a little.  I'm sure it will eventually go away now that the Asics 2120's are out of the rotation.

Total Time: 48:20 (8:03/mile)

Very low motivation today.  Really wasn't in the mood to run so I cut the planned 10 miles with 4 at LT to 9 miles with 3 miles at LT.  Started with 3 easy miles then ran the 3 mile tempo run and finished with 3 easy miles.  The tempo run started slow then picked up and I felt better as I warmed up.  Splits were: 6:34, 6:18, 6:24.  Both achilles tendons are on fire.  They are not healing as fast as I expected them to.

 If I decide to follow an 18 week training schedule for St George then I need to get started on Monday.  I think that I am going to only follow a formal training schedule for 12 weeks this time.  Leading up to that, I will probably run 1 VO2 workout, 1 tempo run and 1 longer run (15-20 miles) per week with a couple of recovery runs and a general aerobic run thrown in.
 

Total Time: 1:06:21 (7:22/mile)

Didn't have as much time as I planned this morning.  Decided to run 7:00 miles and get in as many miles as time would allow.  The pace felt much harder than it should have.  My legs felt a little heavy and were tired for most of the run.  First 2 miles were a little slow but the others were right on pace.  I would like to get in a few easy miles tonight to make up for the missed miles this morning.

Total Time: 42:08 (7:01/mile)

Woke up late so I didn't have enough time to put in a long run before Amy had to go to work.  I figured that I could get in about 9-10 miles so I decided to put in a good hill workout.  Ran up to the mouth of Mueller Park canyon then back home.  This was exactly 9 miles.  When I got home my two youngest kids were still asleep so I told my son to keep an eye on them while I ran around the block.  I ran a figure 8 loop which crossed by my house every mile.  I was never more than 1/2 mile away from home and told my son to come out and wait for me if he needed anything.  I checked in on them each time I passed the house.  Took my in-laws, dog which we are dog sitting, for the first two miles.  She is a miniature pincher puppy and is full of energy.  I was hoping that this would wipe her out and make her want to sleep the rest of the day.  Dropped her off then ran 3 more miles.  Miles were slow because of the hills and I could never get in a groove because of all the stopping and starting.  Not the greatest run but at least I was able to get the mileage in for the day.

 Total Time: 1:53:05 (8:05/mile)