Catch me if you can

5.5 super slow miles including some walking.  My legs felt pretty beat.  When I got home I rolled and stretched out my legs.  I

I thought about running a 10k this morning but decided against it last night. I don't think I've been eating enough. I feel my runs are suffering. Now that I'm adding more miles and strength training I need more calories. I ran a very slow 6 miles.

I met the group at the church on 12400.  After a quick one mile warm, we started into the workout.  We did a lot of hill repeats and several intervals with short recoveries.  Average pace 8:19

I rode the bike at work and did upper body weights.

I met the group at Bingham.  Jeff joined us today.  We warmed up for a mile.  Then we started our workout in the neighborhood just South of the school.  We ran several different timed intervals with active recovery between.  Then we ran the new SJ 5k route.  We decided to run that 3 minutes hard and 2 minutes easy.  When we got back to the cars, I decided to run one more mile on the track.  I felt good today and pushed myself pretty hard.  Average pace including the slow recovery parts 8:16.

I must admit I really like running these slow runs.  It's easy to keep the pace at 9:30 - 10:00 for the first two miles, but after after that I have to keep reminding myself to slow down.  It was a beautiful morning.  Average pace 9:19.  I did the lower body strength training warm up before I ran.  After I did stretching and upper body weights.  I can definitely tell my arms getting more toned.

I ran with Angela and Celeste on the JRP.  I got there a little early so could run a slow warm up mile.  I really needed that.  My knees felt so stiff when I first started.  We ran out 5 and back.  There was a really strong head wind on the way back.  The trail was really crowded this morning.  There was a lot of bikers and also a race going on.  My splits for the 10 miles were 8:25, 8:06, 8:00, 8:05, 8:09, 8:34, 8:08, 8:24, 8:28,  and 8:15.  Average 8:16