Positive Running

Ran with Wesley on a beautify 70 degree morning with a low dew point.  We ran 8 miles together at 7:18 per mile, and I ran an additional mile while Wesley ran 2 more miles.  We ran on the south side trail of the Arkansas River.  Because the weather was so nice, there were a lot of bicyclists on the trail.

On a beautiful morning, ran 6 strong miles with Steve on the north side of the Arkansas River.  Average pace was 7:12, including the first mile at 7:57.  We ran a couple of miles in the 6:40 per mile range with a 10 mph wind to our backs.  It was a good warm-up for the Firecracker Fast 5k that Steve and I are each running on Thursday morning.

Ran 4.2 miles in 32 minutes on the TM at an average pace of 7:37 per mile.  Just a short run the day for the Firecracker Fast 5k.

Warmed up for the Firecracker Fast 5k by running 1.5 miles at 7:40 per mile.  Then ran the 5k at an average pace of 6:34 per mile.  This 5k is primarily downhill, so the average pace is typically much faster than a typical flat course.  My splits were as follows:  Mile 1 at 6:34, Mile 2 at 6:21, and Mile 3 at 6:57 and last 0.1 mile at a 6:14 pace. 

I slowed down during the uphill section near the end of the run due to running out of energy.  My running buddy Steve had a terrific run finishing at an average pace of 6:08 per mile.

Ran 14 strong miles with Steve at an 8:17 per mile average pace on a nice morning.  We ran along the north side of the Arkansas River Trail on a slightly muggy morning with temperatures between 71 and 74 degrees.  This was Steve's first 14 mile run in 2013, just two days after he ran a 5k in 6:08 per mile, and Steve ran very strong.  We ran mile 14 in approx. 7:40.