Running Redhead

Excellent afternoon long run out and back. First up the incline from about six miles to the turnaround point and then back down the incline. Overall average around 8:15 per mile, so a bit fast. Slower than nine minute miles on some of the uphill and some marathon pace miles on the downhill sections I think. Interesting to do a long run after a day off and in the afternoon. My legs totally did not want to stop, but then I was a bit sore and wobbly afterward probably due to a poor diet over the course of the last couple of days. Feeling much better Monday morning with some tightness in more normal areas, like back and neck.

Very easy miles with my bride.=)

I started off a bit faster than usual and just kept upping the pace because I felt like letting loose a little bit. Most of the miles were slightly faster than marathon goal pace, but I ended with a final mile at 10K pace. The cool fall-like weather just kept pushing me. And the legs feel fine the next day, so it's all good.

I didn't realize I had this amount of speed in me. Ran track intervals for the first time since late spring. After two mile warm-up, we did two sets of 3x800 with one minute recovery interval and 2:30 in between sets. I haven't run below three minutes in an 800 in quite a while but five were under 3:00 including one at 2:52 and the fifth was just over three minutes. It's really helpful to have a training partner to help push on the track!

On grass for three miles and then up a hill, down and back up some for a decent recovery run from my track workout Thursday.

Eased into seven miles on the bike path with an average around eight minute miles.