Long May You Run

6 miles behind the Capitol  57:12.82  9:32 ave  felt very sluggish today.  I took yesterday off, I figured I'd have a great run coming off of a day of rest, plus, had a nice 9-10 hours of sleep.  I wanted to go at least 9 miles, maybe 12.  No deal today, I could not see any benefit going any further today.  I must need some rest?

20.5 miles behind the Capitol, along 11th ave, back and fourth  3:04:01  ave 8:59

4.65 am miles 42:24.72  9:09 ave

8.65 pm miles 1:20:30  9:18 ave  extra miles were and out and back from the track to behind the Capitol

4.65 am miles 42:39  9:10 ave pace 

9.4 pm miles  1:27:09  9:16 ave pace

4.65 am miles 41:57  9:01 ave

8.65 pm miles 1:19:02 9:08 ave 

4.65 am miles, no watch

9 miles behind the Capitol.  Felt very good, fast and strong.  This was a surprising run.  I started slow, wanting to do at least 6 miles.  I've been running a lot of my miles at about 9:00 minutes so I felt like I needed to lay down a couple of faster miles.  It really felt good, towards the end of my run I felt like I was skipping across water, what a wonderful feeling.  A 7:00 minute mile is very fast for me, this was aided by being a slight downhill but it sure felt great.

1:12:35   9:12  8:30  8:14  8:27  8:10  7:42  7:46  7:32  7:03  average 8:04

15 miles behind the Capitol.  Slow run 2:18:51  9:15 ave

4.65 am miles 43:00  9:15 ave

8.65 pm miles 1:21:18  9:24 ave 

4.65 am miles 41:32  8:56

8.65 pm miles 1:18:39  9:06 

4.65 am miles 45:18  9:44 ave

8.65 miles 1:20:43 9:20 ave

Felt very tired and very beat up.  Morning run was almost painful. 

4.65 am miles no watch, felt very tired and beat up.

.63 pm miles. 

6 miles slow and easy behind the Capitol.   56:03  9:20 ave  Very tired, saving what little I have for something longer tomorrow. 

10 miles out and back from home.  1:27:28  8:45 ave.

Out and back from home, very flat. 

4.65 am miles 9:29 ave

9.23 pm miles 8:48 ave 

4.65 am miles 9:06 ave

8.65 pm miles 8:55 ave 

4.65 am miles 44:30  9:34 ave

8.65 pm miles 1:19:25  9:11 ave 

4.65 am miles, no watch

.63 pm miles 

22 miles

Out and back from home, very flat.  3:14:18  ave 8:49

9:07  9:14  9:07  8:51  8:56  8:55  9:00  8:59  8:49  8:56  8:53

8:58  8:57  8:51  8:53  8:50  8:42  8:34  8:18  8:29  8:20  8:16

This run went much better than expected.  I have been planning this long run since last week.  I was so tired on my Thursday afternoon run I had almost written off this long run, which was the last thing I wanted to do.  Friday's runs are short, 5 miles with no afternoon run.  I was hoping for a good recovery and It looks like I got it.

I ran in my racing flats.  This is my first long run in flats, two weeks ago I ran 15 in my flats and things seemed to be okay.  I felt very light and fast the whole run.  Whenever my pace slowed all I had to do was just flick my feet a little faster and my pace would change by 20 to 30 seconds with little effort.  Flats made a huge difference, I really want to run my next marathon in flats.  At about mile 19 my achilles tendon felt like it was going to come undone, it was painful, I was at about a 7:48 pace and feeling good, except for the tendon.  I could have held the pace, and wanted to but decided to back off the rest of the way. 

8 miles on the track slow, very slow and easy.  Achilles tendon very sore for the fist two miles then the pain went away, did not feel much of anything after a while.

1:16:59  9:37 ave 

4.65 am miles 42:58  9:14 ave

8.65 am miles 1:19:36  9:12 ave 

4.65 am miles  very slow, between 44 & 45 minutes, about 9:30 ave

8.65 pm miles 1:20:00  9:15 ave

Racing a 5k on Saturday so i'm trying not to run hard at all. 

4.65 am miles 41:01  8:49 ave

5.65 pm miles 49:06  8:41 ave 

4.65 am miles 41:52  9:00 ave

.63 pm miles 

This is a 20 second PR over last year, I'm very satisfied with that.  6:29  6:46 6:39  This course is an out and back, I was 10:15 at the halfway mark so I ran an even split.  I put in about 2 miles warm up and 1 mile cool down.

10 miles on the track.  Felt really good considering I raced a 5K yesterday.  I ran in Crocks for the first time.  I loved it, I might be running in these a lot more often.  I really enjoy running in flats but at almost a hundred bucks a pop, cheap foam clogs are a nice alternative.  My time was 1:24:36  8:28 ave.