Positive Running

On a warm 70+ degree afternoon, ran 11 miles (mostly easy) from the Two Rivers parking lot to the Big Dam Bridge and back, then ran arross the Two Rivers Bridge, tuned right to go under the bridge to the loop, ran the 3-mile loop, then returned to the parking lot by running under the bridge.  Ran mile 9 in 7:52, mile 10 in 7:47 and mile 11 in 7:21.  The last mile included the Two Rivers Bridge.  Overall, averaged 8:03/mile for the 11 miles.

Went to a track where a friend from work does her speed work with about 15 other runners on Tuesday nights.  Ran 4 warm-up miles starting at 8:20 for the first mile and averaging 8:02 for all 4 warm-up miles.  I ran the last two warm-up miles with a guy named Travis at an average pace of 7:45/mile.

Then ran eleven 440 yard dashes with 220 cool down intervals.  Averaged about 91 seconds for the 440 yard dashes, which ranged from 87 to 94 seconds.  The cool-down 220 were run at about a 9:00/mile pace.

Finally, ran a 1-mile cool-down at 7:58/mile.

Ran 7.6 easy miles on the TM because ran pretty fast on Tuesday night.

Ran 13.4 miles along the back half of the Little Rock Marathon course with Wesley on a warm and moderately windy day.  Averaged 7:51/mile and felt strong.  We ran shirtless since it was so warm, which was good because we haven't had many warm days for training runs.  Now it's time to taper and run around 30 miles next week prior to the Little Rock Marathon on March 2.

Wesley is running extremely strong and it was good to run with him.

On a beautiful 70+ degree afternoon, ran 5.6 miles out at Lake Sylvia with our Black Lab mix, Hershey.  I've been running with Hershey for the past month, and this was her best run.  She averaged 10:25/mile going up hill for the first 2.8 miles and 9:50/mile going down hill on the way back.