Positive Running

Ran 16 miles in 2:06:47 (7:55/mile pace).  Ran at an easy pace for the first 10 miles averaging 8:03/mile from the Two Rivers parking lot south to the turn-about and back, then over the Two Rivers bridge and up the path.  Felt good and ran the last 6 miles at an average pace of 7:44 per mile around the loop at Two Rivers Park and back to the Two Rivers parking lot.  No problem with calf cramps and would have run farther but needed to get ready for church.  I think the main reason for being able to finish strong was the weather, with temps in the 60's, a low dew point and wind around 8-10 mph.  Overall, outstanding conditions for September in Arkansas.

Ran 12 miles in 94:21 (7:52/mile) on a beautiful morning along the north shore of the Arkansas River.  Ran the first 6 miles as a recovery run from yesterday in 48:05 (8:01/mile), but felt great and ran the second 6 miles on 46:16 (7:43/mile), including miles 9, 10 and 11 each around 7:30/mile.  The last mile over the Broadway Bridge was at 8:10, so miles 7 - 11 were at 38:10 (7:38/mile).  After running over 48 miles in 4 days, I'm ready to take a day off from running.

Ran 12 miles in 91:49 (7:39/mile) along the north side of the Arkansas River.  It was warmer than expected and muggy this morning.   Started and ended somewhat easy, but ran miles 3 through 7 at a 7:26/mile pace.

Ran 7.5 miles in 52:53 (7:32/mile) on the TM.  Wanted to run farther, but had to cut my run short for a last minute conference call at work.  Will run farther tomorrow.

Ran 11 miles on the TM in 83:58.  Ran the first warm-up mile in 8:00 and the last cool-down mile in 8:10, and the other 9 miles in 67:48 (7:32 /mile).  It rained all day so had to run indoors.