Positive Running

Ran a 16 mile progression north of the river at an average pace of 8:04.  Ran the first 8 miles against the wind at an average pace of 8:17 per mile; ran the second 8 miles with a 4 mile section at a 7:55 pace and miles 13, 14 and 16 at an average pace of 7:35.  Had two ten minute breaks to talk with friends who I saw along the run.  Overall, I felt strong at the end of the run and feel like maybe running 16 miles again tomorrow morning.

Ran north of the river with Chris and Tim.  Tim ran for 6 miles since he is tapering for a half-marathon on Saturday. It was good to run with Tim.  Chris ran the 5k with Tim last week.  Tim took a year off from running, and now he is improving rapidly.

Chris and I ran for progression 16 miles, averaging an 8:20 per mile pace.  We ran 3 miles at 8:00, 5 miles at 8:15, 5 miles at 8:25 and 3 miles at 8:30.  Chris is running well having completed a 100-mile run just two weeks ago.  This run was a confidence booster for Chris, who knows that when he is fully recovered, his long runs will likely be at a sub-8:00 per mile pace.

My fast switching motor units probably got a work out this morning.  Overall, I probably slowed Chris down by 5 seconds a mile, but I feel good and am ready for a 6-mile tempo run tomorrow.

Easy 6 mile run with Chris north of the river with an early 5:15 start.  Average pace was 7:56 per mile on a nice 66 degree morning.  Ran miles 2 through 4 at a 7:40 pace, but Chris was suffering from leg fatigue after running 16 miles yesterday.  I ran behind Chris during part of the way back to watch his form and see if a change in his running form might improve his speed. 

I felt better on this third consecutive day of running than I did yesterday.   I've run 58 miles since Friday, so probably should take a day off.