faster with age

This was as nice a morning as you get. I went 9 miles average pace 8:28. My hamstring feels great , last weeks knee problem is completely gone, and my back is doing much better [just a little tightness after some runs]. This is the first time I have felt injury free since last Nov. when my hamstring first flared up. I look forward to adding some tempo runs.

PM   I ran 2 miles with my son at about 11 min. pace. Then went 4 more at 8:40 pace.

Another nice morning. I went on a 20 mile bike mountain bike ride. 18.5 mile loop on gravel took 1:12 . Rode a total of 1:20. Ran 2 miles at about 9:30 pace.

PM   ran 1 mile with my son in 9:50 then ran 2 more at 8:45 pace.

It was a great running morning at 50 deg. a few rain drops and the wind wasn't to bad. I finished just before the wind and rain got bad. After a 2 mile warmup at about 8:30 pace I did a fartlec run for the next 5 1/2 mi. running 5 x .62 mi. [1000 m.] @6:25 pace then 2:15 min. about 8:40 pace. After 5 of those I did 3:15 min. slow followed by 1 mile in 7:15 then 1/2 mi. cooldown. On the  1000s I did   4:04, 4:01, 3:55, 3:58, 3:52.  My average pace for the 5 1/2 was 7:09.

 PM    Ran 1 mile with my son then 1 more myself.

Went for 5 miles this morning easy. 8:38 ave. pace. Hamstring feels great after yesterdays faster running.

PM   ran 3 very easy miles about 9:00 pace

I went for a 20 mile mountain bike ride this morning. It was nice. About 40 deg. Shortly after my turn around it started to rain and rained the rest of the way back. It didn't rain too hard and was kind of nice. I was on a gravel road that didn't get too muddy. It took 1:26. I ran 4 miles afterward in the rain at 8:30 pace.

This was another perfect running morning. I went for 1 mile with my wife. Then I went for 9 miles with the first half at 7:48 pace and the last 4 1/2 miles at 7:04 pace. Overall pace for 9 mi. was 7:25. My hamsring seems to be doing great with a few faster miles.

I got drawn for St George. Yippee!!