track fan

1:51:23.  Thunderstorms, hail, what an exciting run!  I had goosebumps because I was cold, how great is that?  It is July and I was cold!  Unfortunately, I was cold all day!  By 5PM the sun was back out, but for a while there I thought it was Winter/Spring.  I love Flagstaff!

MichelleL arrived!   So FUN!

1:04:34.  Took it really easy - I am moving my schedule around so I can try to do a workout with the McMillan group (and MichelleL) tomorrow.  I probably won't go as fast (compared the other runners even my fastest is slow ;-)) as I usually do because of the altitude, but it will be fun to run with a group.  And then  Michelle and I will run a PM run together tomorrow.

I hope you are all having a great day!  I have a conference call this afternoon, I hope to just relax and work on things I want to work on (fun types of things) afterward.

AM: (10.5, 1:30:54).  21:04/19:04 wu/cd. I ran with Dafi this morning - she was doing a 6 mile steady state (her marathon PR is 3:32 so her steady state pace should have been about 8:09 or so, with altitude adjustment).  She took it out really slow, and I was trying to push her every mile - miles 2, 4, and 6 have a serious uphill, the splits were: 8:14,  8:26,  8:17,  8:21,  8:13,  8:11.  She did great since her goal was 8:30's for the first miles.  I wanted to take off the last two miles, but she was struggling and I felt it was better to push her ... I will see if next week I can push it myself a little harder.  I was not actually running 'easy' - but it wasn't really hard either.  Dafi has been running by herself for over 4 months while her husband trains, I really thought she needed some company today, I am in awe of her, I usually don't run near the elites -- I come and watch and cheer them on sometimes, but I don't run with them.  I think it takes a lot of guts and determination to workout with them all of the time, especially since most of the time she ends up running by herself.  But -- not today!!

PM: 4.5 miles easy with Michelle, I introduced her to the Pipeline trail!

Brett Gotcher ran a 10 mile Steady State at about marathon pace - man he was fast.  MichelleL ran with some super fast women and had a lot of fun!

1:02:21.  Bagel Run!!  A Flagstaff must do!  about 25 runners, 3 Olympians (Ryan Hall, Lemmoncello, Martin Fagin), most of Greg's athletes, me and 2 other "regular Joe/Jane's" .  Ran from Biffs Bagels out the Urban trail ... very cool.  I ran with Ryan Hall for about 3 blocks and then ran with MichelleL, Ian Torrence, Stephanie, Jamie, and Emily, for about 1.5 miles before they sped up.  I could have stayed with them for another mile or so, but since it was only about 14 mins into the run, I decided to just stay where I was!!  It was fun. 

Have a happy Thursday bloggers!!

AM: (~9 miles, 1:21:28).  30:48wu/31:58cd + 10 x 200 w/200 recovery.  Might have been a little longer than 9.  Michelle and I ran on the trail to Buffalo Park and then ran almost 1/2 loop (1 mile) together in the park then she took off to run a little faster, and I finished my warm-up.   My workout part was 'about' 200 meters, I measured out :45 and then used that as 200m.  It was slightly downhill for  5 of them and slightly uphill for the other 5.  Felt pretty good. I did another 2 mile loop and then came home.  I really need to run much much slower for the next 3 runs so I can recover for my long run.  I have been running faster than my usual "easy" pace the past week.  It is fine as long as I can recover ...

PM: very very easy 4.

Have a great Friday!!

AM: (8 miles, 1:10:25) 35:07/35:17.  Not bad considering the hills on the way back ... I ran pretty easy, therefore, I felt pretty good.  Although I have some weird thing going on with my quad and my knee.  Hopefully John can fix it this afternoon.  Dean and I are driving down to Phoenix with one of Greg's athletes.

PM: 4 miles easy.

Bummer, the Lowery clan left today ... it was a fun week!