Long May You Run

10 miles behind the Capitol  8:53 ave

10 miles behind the Capitol  1:23:49  8:23 ave  I ran a mile barefoot.  This was my first barefoot run on asphalt.  It was along 11th avenue which has very smooth asphalt and practically no debris on the sides of the road.  I ran on top of the white stripe on the side of the road.  It made a big difference.

4.65 am miles  8:15 ave

5.65 pm miles  one mile at the track barefoot.  Strong fast run, left my watch at work, no time today. 

4.65 am miles no watch

6.65 pm miles 58:22  8:47 ave 

4.65 am miles  42:26  9:08 ave

5.65 pm miles  48:42  8:37 ave 

4.65 am miles 40:21  8:41 ave

.63 pm miles 

11 miles from RR tracks to track for 1 mile, up to the Capitol, along 11th ave.  Barefoot on 11th

1:37:48   8:54 ave 

10 mile at the track.  1:26:30  8:39 ave

4.65 am miles 42:31   9:09 ave

6.65 pm miles 58:11  8:45 ave 

10 miles out and back from home  1:29:14  8:55

10 miles out and back from home 1:26:51  8:41 ave

13.5 miles 2:02:53  ave 9:09  lots of hills.  1 mile on the track to start then off to Victory Road, behind the Capitol to 11th ave up to to top of Popperton Park and back. 

5.85 am miles 46:02  7:52 ave pace.  Train stopped on the tracks, had to detour, had to pick up the pace to make it to work on time.

6.65 pm miles  55:23 8:20 ave pace 

4.65 am miles  42:33 9:09 ave

6.65 pm miles 55:42  8:23 ave  2 miles on the track barefoot 

4.65 am miles 8:46 ave 40:47 total

6.65 pm miles 8:43 ave 57:57 total 

4.65 am miles 41:23  8:58 ave

.63 pm miles 

10 miles out and back from home.  Cold day today, it was 47° at about 11am.  It was windy and cold for the return trip and hailed at one point which turned into cold rain.  The wind died down and it turned out to be a pleasant run over all.  I was dressed for it, which made all the difference.  1:33:41  9:22 pace.  I had no desire to run hard today, took it nice and slow and enjoyed myself.

10 miles behind the Capitol  1:25:22  8:32 ave

Felt very good considering I had spend about 4 hours doing yard work today.  I was thinking I might only go about 6, but as soon as things started getting juiced and lubed the 10 came easy. 

4.65 am miles  41:05  8:50 ave

6.95 pm miles  57:46  8:19 ave  warm, beautiful sunny afternoon. 

4.65 am miles 40:37 8:44 ave

6.65 pm miles 55:43  8:23 ave, two miles barefoot on the track. 

4.65 am miles 39:32  8:30 ave

10.14 pm miles  ran a different route, straight up A street from downtown.  1:27:16  8:36 ave 

10 miles behind the Capitol, 1:25:12  8:13 ave

out and back from home, felt fast and strong.  1:57:45  8:25 ave.  the last five miles was an ave of 8:07