Same Time, Same Channel

Easy run.

6:40 am, 31° F, 40% humidity, wind 2 SSE.

I met Lindsay at the corner as is the custom on Mondays if I've got someone besides my daugher at home. College boy is on Spring Break this week, so I was able to observe this custom.

Allie did not join us today. I don't know why.

Lindsay seems to have this mental block about running farther than about 4.5 miles. I tried to get her to go farther today because we're talking about doing the Bolder Boulder in May and so she's going to have to start running a little longer at some point. So I stuck with her longer than I would have normally. We took an extra loop that we don't usuallydo, but then got to back to her house at about 4.8 miles. I wanted her to keep going to 5 miles, but she said she had to go to the bathroom. That is always her excuse for stopping.

It's about a mile between her house and my house and so I was at about 5.8  or 5.9 when I went past my house, but I kept going far enough to make it an even 6. Maybe I shouldn't have. Maybe I should have stopped at 5.6 when I got a little pain in my right butt. It's feeling a little tight, but not too bad. Maybe it will feel better after a day off from running tomorrow.

We were really slow today. I guess we need Allie to make us run faster.

AP: 10:25. Splits: 10:48, 10:41 (this was the big hill), 10:08, 10:14, 10:36, 10:01.

Shred.

Slightly faster than easy run + 4 x 10 sec. hill sprints.

7:06 am, 48° F, 35% humidity, wind 4 S.

I slept in a bit, then got up and went out in shorts and a short-sleeved shirt and had a fun run all by myself. I ran the standard 4-mile route that includes the big hill, with some extra at the beginning and at the end to make it 5 miles. I wanted to finish 5 miles before I started the hill sprints, and then walk home after doing the hill sprints instead of trying to run after them to get more mileage. The big hill was from about 1.3 to 2.4.

Since I was running alone, I listened to the running playlist on my iPod. I started out with Spanish Flea, which was a good one to get me going, and then I had Defying Gravity on the first part of the big hill, which is the steeper part. I was on shuffle within the playlist, but it worked out quite well for the whole run.

AP for the first 5 miles: 9:42. Splits: 10:02, 10:01, 9:35, 9:23, 9:31.

Pace on hill sprints: 7:04, 7:40, 6:07, 7:49.

Very slow easy run.

6:15 am, 28° F, 78% humidity, winds 4 E.

After running in shorts in the warm weather on Wednesday morning, I had to get back into the cold weather gear this morning. I just felt rather sluggish today and could not get going fast. But then again, I didn't really try because I don't want to wear myself out today. I'm doing an 8 mile hilly run with Michelle tomorrow morning.

I met Lindsay and we ran a short route together. We actually split up nearer to my house than to her house than we usually do, and so she had the longer route home. As a result, she ran further than I did today. And I was the one who wanted to stop for the bathroom.

AP: 10:26. Splits: 10:57, 10:23, 10:04, 0.56 @ 10:19.

Medium-long run.

7:16 am, 34° F, 59% humidity, winds calm.

I can't really bring myself to call 8 miles a long run. The last training plan I did called anything from 10-14 miles a medium-long run and it had to be at least 15 miles to be a long run. So by that system, I'm far of from a long run and 8 miles shouldn't even be a medium-long run. But with the way I've been running lately, 8 miles is something more than your ordinary distance. I checked in my log, and unless I'm mistaken, the last time I ran 8 miles or more was last August 14.

We've been running from Michelle's house on Saturdays, but I made her come over and start from my house today. If we start and finish at her house, the biggest hills would be at the last part of the run. If we start and finish at my house, the last mile is mostly down hill. We were having such a hilly run today I didn't want to finish with an up hill. Finishing up hill is very hard for me. Michelle handles it better than I do. Incidentally, according to my Garmin, we had 691 ft. of ascent on this run.

Michelle likes to sprint at the end of the run and she ran the last 100 yards as fast as she could. I sped up too, but not as much as she did. I didn't want to repeat my puking episode of last Saturday.

It was a pretty slow run over all. I guess that's acceptable as we increase mileage.

AP: 10:12. Splits: 10:11, 9:56, 10:01, 10:17, 10:31, 10:10, 10:31, 9:58.