overtaking haynes

2.4 miles kristin in the heat, then jumped in the pool, ran to huntington and the last mile on the way to kristin's house thought the world was going to come to an end with the downpour and howling wind. it was pretty crazy. then after 10 mins everything was calm again.

ran to huntington via hopewell rd and back. 1h 38 mins felt wicked slow. need to stretch because have no leg extension. 

3.1 in the am, 6.9 at huntington after work, ran 4.2 with kristin

Worked schedule changed to 1pm to 10pm so got to run in the morning. Because i don't stretch i'm at least 1 min/mile slower in the morning with the same effort due to stiffness. Of course i put my gps watch out then left it when i drove to huntington. I had to go back the next day to get dsitances. Ran 4.2 mile loop then decided to push the same loop again. Ran in the 33 mins. Mostly good carriage roads with a pretty bad hill in there. Felt ok. Cooled down around lake to make sure i at least went over 10. Different people during the day than after work, obviously. All women and their dogs mostly. I saw one guy but that was it.
 

Feeling sluggish, took me 1hr 45 min for this trail run at huntington. Glad it was over. 

drove to bottom lot of huntington. Ran 3.4 miles uphill to Kristin's house. Ran 4.0 with her mostly downhill back to car, then ran 1.7 out and back on whortleberry. Felt better and better then more I ran. 

The workouts of Haynes have been scaring me. Especially his last 6x 1 mile. I had to at least attempt a track workout. I decided to bring Kristin along in separate cars so she could leave after she was done with her workout. I was explaining to her Daniel's training method and all that the great coach Haynes had taught me. She wants to run a 10k this year and also break the 8 min mile. Last year she ran 8:28 with a 28:59 5k. I suggested we try to run 4x400 at 1:55 pace with 200m walk recovery. She was very nervous and didn't want to go around the whole track the first time but did 1min 49.3sec for lap1 (7:13 pace), then 1min 51 sec for the next 2. The last one she ran 1min 41.6 sec, 6:44 pace, picking it up for the last 200. Not bad for a first workout. Of course as we ran back to our cars and she left, a caravan of cars came to the track and i was dreading it being a track meet or something. Luckily it turned out to be a lacrosse game. There weren't may people there at the start. My goal was 8x400 at 75sec pace. The first lap was 81.6 sec!!! I was kind of in shock at how slow i was. I picked it up and ran 76.6sec for the next one. Better, but still kind of not happy. Then I found the workout pace and ran 75.1, 74.9,75.3, 75.1 (actually .26miles), 75.0, 75.5 (actually .27 miles). 

 It was really annoying how this very overweight man stood between the first and second land of the track when he saw me doing a workout. I had to go in lane 4 for the straightaway at the end. At least no one kicked me out. I finished before the game started but very annoying. Cooled down for just over a mile, then rushed home to watch world cup soccer that i thought started at 1:30. Only coverage started then so i got to run some more to go over 70 for the week.