The Next Step

Cloudy, windy and 65 this morning.  I ran out and back along 300S.  It was an easy run and I felt good this morning.  After the long run on Sat and then about 10 hours of working in the yard I was beat on Sunday so a day of rest really paid off and I felt much better today.  This is going to be a pretty busy week since I have a quick trip then my neice is getting married on Friday and my wife's family is coming into town.  I hope I can stay on schedule with the running and try to work the running in where I can.

62:42 (7:51 avg)

Today was my girls last day of school so hung around and watched them off and took a few pictures.  I can't believe that I am going to have a high schooler next year.  Wow! Time flies.  It was warm this morning 68 with some wind and I went to the track for the first time this year. I did 6 x 800 with 400 recovery. The plan was to shoot for around 3:00 each. I did a 1.5 mile warmup and felt ok. Legs were a little flat. Here are my splits for the 800s:

1st - 3:02

2nd - 3:01

3rd - 3:00

4th - 3:00

5th - 3:01

6th - 2:59

The first one felt like a struggle getting going then the next few felt pretty good. The last couple my legs were really flat and had to push them pretty hard. Overall very happy with the workout and keeping the splits close to goal. Did a 1 mile warmdown afterward.

54:02 (7:43 avg)

Seattle, WA:  I flew out yesterday after my daughter's 8th grade graduation.  If you will allow me to be a proud father for a minute, my daughter was selected by her teachers out of all the kids in her class for the citizenship award.  It was given to the student who showed the most respect, had the best attitude and was an encouragement to their fellow students.  I was very proud of her and her teachers said some really incrediable things about her during the introduction.

Being on the west coast I was able to take advantage of the time change and get out early.  I didn't have my Garmin with me so just ran for a set amount of time.  Later in the day I calculated the route on the Internet.  I ran down by a harbor and it was very beautiful.  It was a great morning and an awesome sunrise.  I had some good views of Mount Rainier which had a purple/red cast to it from the sunrise.  Since I ran down to the harbor I got to run back up a hill that was about 1 1/2 miles long.  That is not something that I get to do everyday.  It was pretty hilly the entire way so turned out to be a good run even though I took it easy.  Head back early in the morning so not sure if I will get a run in or not.

81:02

Yesterday I had a 6 am flight out of Seattle so had to get up very early to get to the airport and when I got home we went straight to my neice's wedding rehearsal (my daughter's are in the wedding).  So missed my run yesterday.  Seems like the travel is costing me about 1 day a week of training.  Hopefully, it will get more manageable.

Beautiful morning (55, light wind).  I planned on doing a tempo run this morning.  I have my in-laws coming in town for the wedding so have a busy day planned or I might have did a long run.  Anyway, ran 4 miles easy to get warmed up then ran a 4 mile tempo with 1 mile cool down.  The goal was to run around 6:45 for the tempo miles.  Here are the splits for the tempo:

1st - 6:52

2nd - 6:44

3rd - 6:40

4th - 6:32

I didn't feel great this morning so I wasn't sure how this was going to turn out.  The first mile of the tempo was probably the worst.  I just didn't feel like I could get going.  The 3rd and 4th were my best ones as I felt like I was gettting into a groove.  Overall pretty good run.

66:04 (7:20 avg)