Positive Running

Steve bailed due to a migrane, so I slept in and ran at LA Fitness on TM.  Ran 12 miles in 105 minutes, followed by a 0.2-cool down.  Ran the first 5-miles at 8:57/mile, then progressively improved the pace until I finished at 8 min/mile.  Stopped at 12 miles to avoid over-training, but felt like I could have run further.  Overall, happy with the miles this weekend.

AM:  Ran 7 miles on the TM in 55:15.  Started slow but ran the last 3.5 miles at 7:41/mile/

PM: Ran 4.8 miles at CHS, running six 800 m repeats between 3:06 and 3:25.  Averaged 3:16 per 800 m.  Jogged and walked 200m recoveries.  With warm up and cool down, averaged 7:06/mile.

Ran 3 miles at 8:20/mile, and 1.7 miles at a 3% incline at 4.2 mph.  Just an easy day instead of an off day.

Ran 14.2 miles at a little slower than 8 min/mile on the Arkansas River Trail.  It was a beautiful, cloudy morning with a nice light breeze and temps in the high 60's.  One of the nicest mornings we have had in a couple of months.  There were a lot of people on the River Trail, especially bikers. I ran this easy because I plan to run around 20 miles tomorrow morning with Steve.

Ran 17.1 miles with Steve  in 2:38:06 (9:15/mile).  Ran from Two Rivers Bridge along the south side of the Arkansas River to the Broadway Bridge then back along the Arkansas River Trail.  Started strong but slowed down due to rain and lightning.  After the rain stopped, ran miles 13 and 14 at approximately 8:30/mile.  At mile 16, Steve had the dry heaves, so we walked for a quarter mile.  Then Steve said he could run slowly, which we did until we finished.  Overall, this was the longest road run for Steve in several months.