Arie's Running Blog

7:20AM, 38F rising to 42F. Went to the American Tobacco Trail for my long run. I did a speed work on Friday and rested on Saturday but I didn't feel completely fresh. The first 3-4 miles were a bit hard and so were the last two. I ran two loops of 7 miles and here are the mile splits:

1M: 7:47      8M: 7:45
2M: 7:55      9M: 7:43
3M: 7:59    10M: 7:59
4M: 7:53    11M: 7:49
5M: 7:49    12M: 7:38
6M: 7:59    13M: 7:53
7M: 8:00    14M: 7:50

miles 3 and 10 were up hill and 5 and 12 were down hill the rest were a mix. I'm happy with this run.

4:30 PM, easy run 8:10 average pace. Still a bit tired after yesterday's long run. It was a fun run and I could think about lots of things. I am giving my students an exam on Friday and I was thinking about questions for that midterm.

1:05:45

10:30PM cold and windy. I'm in DC for work. Had meetings all day and got time to run only at night. I did a nice loop from Georgetown to Dupont Circle and up on Connecticut Ave. to that neighborhood when the National Zoo is and back west to Georgetown. Lots of hills.

0:42:18

11:45AM sunny and windy (sometimes very windy). Tempo run. Went from myoffice to the trail on the east campus. After that 1.5 miles warm up, did 3 loops on the east campus and then an additional fast 0.8 miles on the way back to a total of 5.75 miles tempo. This si close enough to the 6 miles I was planning to do. I finished with 0.8 miles cool down back to my office. The pace for the tempo was just a tad slower than what I was hoping it to be. The time on the loops was 12:07 (7:20 pace), 12:08 (7:21 pace) and 12:00 (7:16) and the 0.8M part was 5:54 (7:23). I was hoping to be closer to 7:10 but given the fact that it's a trail with rolling hills and it was windy, I'm happy with the pace.

1:01:02