alabama master

Morning run thru neighborhood and oak lea. 34:22, 6:53 avg. First mile easy warm up at 7:21, the next four ran at 6:45 pace. Felt comfortable and strong on the hilly roads. I ate and drank(beer) a lot yesterday and knew I needed a fast run to sweat out the toxins. It helped that the humidity was 80% as well.

14 weeks out from Rocket City Marathon, will try to get milage up to 30-32 this week.

Night run thru neighborhood and oak lea. 45:10/7:17 avg pace. Kept the pace pretty steady after an easy warm up mile.The switch has been flipped and the nights are cooling off and humidity is is back to comfortable levels.

Night run in neighborhood thru oak lea then past fairground onto modaus bike lane and danville rd back thru oak lea and home. A nice cool night run. 50:23/7:33 avg pace with nothing faster than a 7:13. Building that foundation.

Fartlek run at Delano Park . Ran the easy paced parts with Kelly as she put in her 5 miles.

Morning run on my Bird Spring 10K route with the addition of Chestnut Mtn Rd hill and Jessie Drive hill. 53:00/7:34 pace.  The first two miles of this run are flat then the terrain starts to roll followed by a good climb in the 4th mile. My legs felt a little flat for most of the run. I don't know if it was the less than 24hrs between runs or the running for the last 5 days in a row. I usually take a rest day or real easy day mid week. It looks like Friday will be a rest day, as I work 12hrs then have family activities afterward.

Ran after work from home to Wilson Morgan did two loops and back home. Kept it at an easy pace 7:15-7:20 but with one p/u at 6:30 pace for 1/2 a mile. This run is all flat and easy to keep a steady pace.

Kelly ran the Depot Days 5K this morning and once again PR'd with a 27:14 taking 1st place in her age group. Lily ran the 1 mile and was 2nd overall and 1st female with an 8:06