The Long Run

Slow on the way up until reaching Diane's house. A little bit faster into the park. Ran back by myself. With about 1.5 miles left while I was zoning out someone came up behind me and startled me. I didn't hear her at all until she said "Boo" just 3 feet away.

Apparently my bright green shirt made me a target to catch up to.  I have done that myself, especially if it is dark out and they are wearing a blinking red light.

So, ran the last bit with Cynthia with a good pick up for the last 0.25.

After the run, stretched a little, laid down, the rain started outside then the week caught up to me and I was asleep for two hours.  Felt much better after I woke up.  Haven't fallen asleep after a run like that in quite some time.

Showed up a few minutes late and had trouble getting garmin to work, so I was alone starting out. Did the three intervals this morning, a little faster than last week - 5:49, 5:47,5:40 paces (the intervals are about 1km each, more or less).

For my cool down I caught up with the fast girls and ran with them for a bit. Temps were a little nicer this morning.

Started out with Joe and warmed up with 2 easy miles, then did a few strides to get ready to go faster.

Did 5 mile tempo run - 6:32, 6:25,6:36,6:35,6:17.

I struggled mentally on the 4th mile - thought it was going to be a lot slower but was able to get back into the groove.  Felt strong on the 5th mile.

Several big puddles to dodge, glad I wore my light this morning.

I had extra energy this morning for some reason as well as the temperature being right at 75 degrees which seems to be a threshold for me between warm and cool.

Good run with nice weather and a lot of people out running this morning.

Pace was pretty consistent today with the first mile right at 9:00 and the rest of the miles between low 8's and high 8's.  

I tried running today carrying just one water bottle rather than wearing a belt with two water bottles on it.  Worked out pretty good, maybe a little better than the belt.

Ran at times with Joe, Cynthia, Eudair, Jammie, and Victoria. Finished return trip with Cynthia. One last drink stop from Steve's cooler (thank you!).

After yesterday's cooler temps, back to summer temps today. But, I'll take that challenge.

Warmed up, then ran 4 x 1K repeats (up 1 from usual 3).

(paces) 6:09, 5:48, 5:54, 6:05.

First one, I was getting warmed up. The last one was going better but an SUV was in one lane and a bus was coming the other way so I went up on the grass. All good though.  Today's run was what I needed.

Scrapped the 2x3 mile repeats and ran easy for first 6 miles, then 4 mile progression run for last part finishing at 6:34 pace. The run was better than I had hoped for in the end.

Ran with Joe for the first few miles, then fell back a bit. Ran with Michelle up to the bridge then by myself into Aristide, then back to Longleaf. I forgot my headlamp this morning which was also part of the reason I changed my plans.

I went to bed tired last night and woke up tired, but somehow managed a pretty good run despite skipping the actual speed work.  After the run, I crashed for a bit then got going.  Will make an effort to get to bed early again tonight.

Ran with Keith and Eudair from Longleaf up to Starkey and back with some looping through Longleaf at the end to get to 10. We started out pretty slow, got a little faster, but kept it easy.

Nice run with lots of people out for their runs. Keith had time for a cup of coffee at Havana Dreamers, also had a guava pastry which was great.

Woke up a little confused about what day it was and where I was going to run.  My first thought was that today was Wednesday and I was going to go to the spin class.  Then I remembered that it was Tuesday and I should go over to Longleaf.  No, that's not right either, go over to the Y! Fortunately, figured it out in time and went to the Y.

Warmed up and then did 4x1K repeats with paces of: 6:09, 5:51, 5:57, 5:59. Much cooler out today than even yesterday which was nice. Based on how out of it I felt when I woke up I was pleased to be able to pull it together and run some fast repeats.

Ran some of my cool down with Beka and Melanie

1 mile ez pace warmup with Eudair, as she had gotten there at 4 something and had already been running for a while.

Then ran 2.5 miles with Joe and Steve before starting the tempo portion.

5 mile temp run - 6:26, 6:23, 6:29, 6:20, 6:24.

Then about 1 mile cool down. Wore my light today and enjoyed the still cooler temperatures (about 74 degrees, although still humid). Rest day yesterday was good as well as lentil/rice fuel for dinner last night.

Simple run around the neighborhood, decent weather, great big orange moon to see just above the horizon.

Ran by Lisa and Tori as they left the water fountain. Saw several other runners out this morning, some of the regulars and some I had not seen before.

I guess this was a "bread and butter" run.

Ran from Longleaf with Joe to Diane's house where we caught up with several others and ran with them into the park. Ran by myself after leaving the park. On the way back saw Chris A. near Aristide, talked to him for a bit while we ran.

I picked it up the last two miles - 6:50, 6:37. Earlier in the run I decided to cancel the pick up at the end, but decided to just go ahead and do it as I approached two miles left.

It was a crazy but rewarding week glad to still get some miles in and feel good at the end of the last run for the week.

After the run I did something that I often want to do on a Saturday morning.  There were several garage sales going on nearby.  I bought an iHome clock/radio/iphone dock for my son and a very nice key west looking painting.