Positive Running

Just wanted to have an easy run, so ran 8.6 miles in 66:54 (7:47/mile) on the TM after work.  Ran the first 3-miles in 24:37 and the next 5.6 miles in 42:17.

Ran 9 miles on the TM in 65:18 (7:15/mile), including 6 miles in 41:18 (6:53/mile).  Wesley also ran on a TM at the same time and ran really strong.

Ran 7.7 miles on the TM in 57.40 (7:29/mile).  Ran the first 2-miles in 15:45, then ran the next 5.7 miles in 41:55 (7:21/mile).

Ran 6 miles on the TM in 46:30.  Ran the first 2-miles in 16:30, then ran the next 4-miles in 30:00.

On a sunny afternoon with temps in the mid-70s, met Wesley at the Scott Field track.  Ran 11.1 miles, including a 2.5 mile warm-up, 3x1200m repeats with 800m recovery intervals and 6x400m repeats with 400m recovery intervals.  Over the entire 1200 and 400m repeats, I averaged a 6:28/mile pace and Wesley averaged a 5:32/mile pace.  Wesley's pace might have been faster, but his PureConnects caused a large blister to form on his foot, so Wesley ran the 400m repeats barefoot.  It was a pretty good workout for each of us.

On a nice morning, took our dog Hershey to Lake Sylvia and ran 6 miles with her.  The dirt roads climb the Ouachita Mountains about 350 feet in elevation in 3 miles.  So it is a good workout for a dog, and Hershey and I averaged a 9:33/mile pace.  Hershey likes running without a leash and she has become very familiar with the forest service roads.