Positive Running

Ran 12.2 miles from Two Rivers Park to the round-about past Rebsemen Park Golf Course and back to Two Rivers Park for an average pace of approx. 7:50 per mile.  Ran the first 6.1 miles with Wesley at an average pace of 7:33 per mile, primarily against a 12 mph wind, 86 degree heat, and a dew point of 70. 

Wesley ran very strong and without a water bottle.  After I turned back, Wesley ran up at least 2000 feet vertical elevation for almost 4 miles and continued to maintain the 7:30 pace we started with.

I ran the second  6.1 at an average pace of 8:11 per mile with the wind to my back but in 88 degrees.  I stopped for about two minutes in the shade at 7 miles, then ran miles 8 and 9 just under 8:00 per mile.  I ran out of fluids after 9 miles, and ran miles 10, 11 and 12 at an average pace of 8:24 per mile.  It was a good course because mile 11 and 12 included a lot of shade, which help cool me down.  Overall, this is what I wanted to do in order to acclimate myself to hot temperatures that will dominate the months of July and August.

Ran 10 miles on the TM at an average pace of 7:06.  Ran slow miles at a 7:19 pace, and fast miles at a 6:46 pace.  Ran three miles at a 6:44 pace, but slowed down to 6:49 for the fourth fast mile due to my adductors feeling strained.  I don't want to re-injure myself.  If not for adductor pains, I probably could have run the fast miles around 6:39 per mile.  Maybe I'll be able to do that in another month.

Ran 9 miles with Wesley on a rare 70 degree afternoon in late May along the Arkansas River.  Averaged 7:10 per mile, with 4 miles under 7:10 and 5 miles between 7:10 and 7:24 per mile.   

Ran 10 easy miles around Two Rivers Park on a beautiful 78 degree afternoon in Little Rock. Averaged just over 8 mins per mile.  There were a lot of people riding bikes and running in the park, all taking advantage of the unseasonably cool weather.