Positive Running

Easy is relative when it comes to running trails, but ran the 24-mile Smith Mtn. Run in 4:47:00, for an average pace of 11:59/mile.  The Smith Mtn run starts at FSR 2 and FSR 114.  Goes up to the top of the Powerline section of the Traveler 100 course, then goes down the Smith Mtn. trail.  Thanks to some great work by volunteers last week, the Smith Mtn trail really looks clean.  It was a hot day, 77 degrees at 6:30 am and 94 degrees at 11:00 am. Ran mile 22 at 9:31 but slowed down to not get too far ahead of the group I was running with.  Overall, it was a strong run.

Ran a progressive 10 miles in 77:06 on the TM, starting with 8:20 in the first mile and ending with mile 10 at 7:03.  Finished with a .3 mile cool-down.

Ran 8.3 miles on the TM.  Ran the first mile in 8:30, then the next 7-miles in 53:36 (7:38/mile).  Finished with a 0.3-mile cool-down.

On a cool and sunny morning, ran from the Two Rivers Bridge to the Two Rivers Park and around the loop then to Maumelle Park and to Hwy 300.  Then ran back to the Two Rivers Bridge.  Because the temps were in the 60s and 70s, the traffic on Pinnacle Road was much worse than usual.  I was just going for an easy 20 miles, but my Garmin showed that I still ran 6-miles (not consecutively) in under 8:30/mile, which I classify as marathon pace since that pace would qualify me for Boston.