Positive Running

Ran on a nice afternoon from Two Rivers Park to the Skateboard Park, along the north side of the Arkansas River.  The temperature was about 73 degrees and the dew point was moderate.  Had to avoid a skunk that slowed me down a little.  Overall, averaged pace was 7:50 per mile.

Rest day.

Ran two times around the Metro Bank Building, then met Wes and ran along the north side of the river on a muggy 70 degree morning.  Wes is tapering for the Sleeping Bear Marathon, so my pace was good - on the slow side of Wes' aerobic zone.  We averaged 7:40 per mile, including a slow mile warm-up and a slow mile cool down.  We probably ran most of the miles around 7:30 per mile.  I am still recovering from the Philadelphia HM and the Smith Mtn ultra training run.  Hence, I think my fast switching motor units are getting a work out, which should be good for marathons in the future. 

Ran 8 miles with an average 7:57 pace, with Wes and Kevin north of the river .  Ran 6 of the miles between 7:34 and 7:47 per mile, which is on the high side of Wes' aerobic zone.  Kevin was recovering from a tempo run yesterday in which he ran 4 miles at a 6:30 pace.  Wes and Kevin ran 4 or more striders, but my knees were so tight that I decided to skip the striders for today.  It was great to run in the morning with Kevin, who is beginning to solidify his weekly milage base.

Rest day.

Ran 14.5 miles total.  Ran 14 miles with Wes on the north side of the river at a 7:25 per mile pace.  Ran miles 8 and 9 with Wes at 7:14 abd 7:18 per mile.  Felt tight at first, and still using fast switching motor units from having run Smith Mountain and the Philly HM this month.

Ran 6 times around Black Swan Lake.  The course includes a 1/3 mile hill. So, it was in part like running 6 hill repeats, one for each lap around the lake.