Positive Running

Ran 1/2 mile in my new Brooks Launch shoes to test them out.  Then, ran with Wesley for 16 miles in 123+ minutes (7:43/mile) from Two Rivers Bridge to the Pinnacle Park Visitor's Center.  The course includes two long gentile hills and one steep hill to the Visitor's Center, where we ran to the Overlook that has a terrific view of Maumelle Lake.  It was a good workout and a great suggested course by Wesley.

Ran 10 miles on the TM in 70:40.  Ran a 1.5 mile warm-up at an average 7:35 pace, then 5 x Progression (800m @ 7:24 pace, 800m @7:03 pace, 800m @6:18 pace), then 1-mile at 7:24 pace.  Finished with a 0.2-mile cool-down.  My interval running is done for this week.

Met a group of about 14 runners at 4:55 a.m. in The Woodlands, where I was on business and the temperature was 53 degrees with nearly no wind.  We split into three groups based on pace, and I ran with the middle group at a 7:14/mile pace.  We ran the first mile in 7:30, then ran the next 2-miles at a 6:55/mile pace, then ran miles 4 - 7 at an average pace of 7:22/mile.  That was the end of our group run, which was mostly on concrete roads.

I wanted to run more, but not on concrete.  So I returned to the hotel, and ran 5 more mile on the asphalt roads of the neighborhoods behind the hotel.  Ran that 5-miles in 38:18.  Then cooled down by walking from Rayford Road to the hotel, which was 0.3 mile.  Overall, 12.3 miles was a pretty nice way to start a Thursday.

Ran 11 miles in 81:35.  Ran the first 5-miles in 38:50 (7:46/mile), then ran the last 6-miles in 42:45 (7:08/mile) including a 3-mile tempo run for miles 7, 8 and 9 at an average 6:53/mile pace.  Finished with a 0.2 mile cool-down.