Positive Running

Ran 5.5 miles in 41:00.  Ran the first mile at 8:20 and ran miles 4 and 5 at a 6:59/mile pace. Then the rain started coming down harder and I didn't want my shoes to be soaked since I'm taking them to Texas, while going on a business trip I have next week.

Met some running buddies at The Woodlands High School track north of Houston, TX at 4:50 a.m. and ran 9 miles at an average pace of 7:34/mile.  Ran 1-mile on the TM at the hotel, then a 2.5-mile warm-up at the track, and then ran 6x400m repeats with recovery intervals of 90, 60, 45, 30 and 15 seconds.  Next, ran a 1-mile recovery, a 2-mile tempo at just under 7:00/mile, and a 1-mile cool-down.

Woke up at 4:40 a.m. and ran 11.5 miles on the TM at the hotel in 85 minutes.

Woke up at 4:05 a.m. and ran 7.3 miles with some friends along the streets and running paths of the west central section of The Woodlands.  It was a beautiful morning with temps around 50 degrees, low dew point, no wind.  My running buddies nearly all had a triathelon they are competing in on Saturday, so they did not want to push this run very fast.  That's OK since I haven't done nearly enough easy runs lately.

Ran 11.5 miles in 82:51 (7:12/mile) around Scott Field.  Ran a 1.75 mile warm-up, then ran 10X200m repeats, with 200m recovery intervals. Then ran two miles at 7:14/mile as a recovery, followed by a 4-mile tempo run at 7:00/mile.  Finished by running 1.5 miles at a 7:11/mile pace.

On a cool morning, ran 11 miles with Steve from the east side of Pinnacle Mountain to Two Rivers Park and back, along Pinnacle Valley Road. We maintained an easy 8:15/mile pace along the rolling hills of this course.