Positive Running

Ran 10 miles on the TM in 79:30 (7:57/mile).  Then walked 0.2 miles aty 4 mph to cool down.  This was an easy recovery run, since I'm a little sore from running 18-miles yesterday.

Ran 9.1 miles on the TM in 67:15.  Ran the first 4.1 miles in 31.04; ran the last 5-miles in 36:11, including 1.5 miles at a 6:31/mile pace.  Feel pretty good for having run 18-miles on Saturday.  Wasn't quite the speed work out I have been doing on Tuesdays, but I had a lot left and could have run at the 6:31 pace for at least a mile longer.  Maybe I'll run a couple a few fast miles tomorrow.

Ran 9.5 miles on the TM.  9 miles in 63:45, followed by a 0.5 mile cool down at 9:00/mile.  Run included 2 continuous miles at 6:31/mile and 1 mile at 6:40/mile.  Much of the run was at a 6:58/mile pace.  Now I'm ready for a slow long distance run up Mt. Nebo on Saturday.

Since I plan to run the Mt. Nebo Fun Run tomorrow, I just ran an easy 10 miles on the TM in 80 minutes.

On a clear but warm day, ran the Mt. Nebo "Fun Run" with Steve.  I'm not training for any race, so I decided to run with Steve, who is training for the Chicago Marathon.  Mt. Nebo is the second highest elevation mountain in Arkansas and has spectacular Arkansas views.  The course is fast for the first 10.9 miles, then follows the road up from the base to the top of the mountain (a 7.9% average incline gradient) for 2.6 miles.  With a 0.5 mile warm-up, my Garmin showed 14 miles by the end of the run. 

I ran with my Brooks PureGrit shoes and ran a few stretches at close to 7:00/mile, then walked for a while to wait up for Steve.  There was a fairly good amount of shade on the course, but it was still hot and I drank over 40 ounces of watered down Garorade.  I felt great after the run.  I needed a slow long distance run after doing a lot of hard and fast running earlier this week.  I think I might register for a 5k next weekend to see how close I can get to the 20 minute threshold.