Positive Running

Ran 13.3 miles on the TM at LA Fitness in the afternoon.  Ran the first mile at 8:13, then ran the next 12 miles in 88:47 (7:24/mile) including miles 9 through 12 at an average pace of 7:03/mile.

Ran 6-miles on the TM in 48 mins, then ran 4-miles in 30:22.  Walked 0.3 miles at 4 mph to cool down.

Ran 10-miles in 77:20 on the TM.  Ran the first 2-miles in 16:04, and the last 8-miles in 61:16 (7:39/mile).  Usuallty I do speed drills on Tuesday night, but decided to skip that since running that late in the day is causing me to have calf cramps in bed at night.  Also, this was a much easier run on the TM.

Ran 10.5 miles with Wesley at Scott Field on a cool morning in 72 minutes (6:52/mile).  Ran five 1-mile repeats at approximately a 6:30/mile pace, with 0.5 mile recovery intervals.  I think the 6:30 pace represents my lactate threshold.

This was my speed work for the week.  Also ran 0.7 miles on the TM at LA Fitness before meeting Wesley at Scott Field.  This was a pretty good morning work out.

Ran 10.2 miles on the TM at lunch in 28:15.  Very easy miles, including the last 2.7 miles at an 8:27/mile pace.  I didn't want to push it since Steve and I plan to run 20 miles tomorrow.

Ran 21.7 miles with Steve from the Two Rivers Bridge to the Clinton Library to the Big Dam Bridge.  When we got to the Big Dam Bridge, it was closed to pedestrians for a 100-mile Bike Race.  Another runner named Matt drove us back to the Two Rivers Bridge parking lot, where Matt was headed anyway to take photos for the bike race.  So Steve and I ran up River Mountain Road without stopping, and ran 3.5 additional miles along one of the Pleasant Valley Country Club running routes that I have done dozens of times.  Overall, we averaged a very easy 9:15 pace in the first 16 miles, and slowed to an average 10:00 pace for the last 5+ miles.  Steve was definitely feeling sore, but I think he'll be ready to run Chicago in under 4-hours.  I just need to figure out when and where my next race will be.  Maybe White River, but I have to find someone to share the driving with me.