Positive Running

Ran 16 miles with Steve from along Pinnacle Valley Road to the Two Rivers Bridge and back.  Since I'm not training for any race now, I told Steve we should just run as far and fast as he wanted.  We ran the first 8-miles at a 9:00/mile average pace, and the last 8.2 miles at an 8:45/mile average pace.  It was an easy and fun run, and a strong run for Steve.

Started with a 0.8 mile warm-up around the neighborhood.  Then met Loren Kaylor who I'm pacing in the AR Traveler 100 to run 15 miles from the Two Rivers Bridge parking lot to the Lookout at the Pinnacle Mtn Visitors Center and back, ending with a 0.4 mile cool-down.  Ran the 15 miles in just over 126 minutes. Ran the first 7.5 miles in 64 minutes (8:32/mile) and the second 7.5 miles in 62:15 (8:18/mile), where we ran up Pinnacle Mtn in the first half and down the mountain in the second half.

Ran 8.3 miles in 60 minutes, followed by a 0.3 mile cool-down.   Ran 2.6 miles (7:42/mile) in the first 20 minutes, then 5.7 miles (7:01/mile) in the last 40 minutes.  Just kind of a threshold run after a weekend of slow long distance runs.

Ran 7.7 miles on the TM in 60 minutes (7:47/mile), followed by a 0.3 mile cool-down.

My day started off bad because I inadvertently set my phone alarm to Off for Saturday and woke up at 5:58 a.m., too late to run the Catsmacker Ultra.  So, I went to LA Fitness later in the morning and ran 11 miles in 79:38.  Started with a 8:00 warm-up mile, then ran two progressive cycles followed by 400m intervals.  The progressive cycles started at an 8:00/mile pace and finished with a 6:00/mile pace for 3.5 miles in 25:45.  Then ran 5 miles in 34:38 by running 400m at a 5:52/mile pace, followed by 800m recoveries at a 7:30/mile pace.  Finished with 1.5 miles at a 7:30/mile pace, and a 0.3 mile cool-down.