The Long Run

8.1 mi, 01:01, 07:34 pace

Easy paced warm up, and then did 6x800 at: 3:04,2:55,2:58,2:59,2:58,2:57
Happy with the effort since I haven't done 6 of anything for quite some time.

7.62 mi ,01:06 ,08:37 pace

Slow start (both time of day and pace), but gradual improvement. Did a mile out and back on Trinity Blvd grassy shoulder.

10.14 mi, 01:19, 07:44 pace

5:30 run at Longleaf. Easy paced warm up out to 4.5 miles, one mile pick up at 6:31 pace, half mile easy, then 3 miles at 6:37, 6:33, 6:18 then one mile cool down.

Run in the neighborhood and a little bit into the next one, returning back on the grassy shoulder of Trinity Blvd (stopped a couple of times to pick sand spurs off of my sock).  Nice weather and grateful for another run that made me feel better for doing it.

I'm going to run the Komen 10K tomorrow in St. Pete.  I ran it last year and missed breaking 40:00 by a few seconds.  Looking forward to seeing lots of friends and supporting a good cause.

41:35, 11th place overall, 1st age group.

Fun and challenging race in St. Pete this morning. Started out on track for 40:00 but was not able to hold it.

6:20, 6:26, 6:40,6:33,6:46,6:36, 0.35@6:22

I'm not sure if the 3rd mile I lost motivation or just couldn't hold it, very hard to tell sometimes.

Neil C. was there and I focused on keeping him in sight for a while but he was running strong and continued to pull away. By the sixth mile I felt done and felt like jogging the rest. However, a woman in black and purple passed me and I decided to keep the pressure on her hoping that it would be a benefit to both of us and I think it worked.

Fun to see lots of familiar faces and very grateful for Renee to be the driver and warming up before the race.

3 mi ,00:35, 11:40 pace

Evening run with the boys from the house to the golf course water fountain and then back. I stopped the watch at the water fountain. On the way back, Andy went ahead of us and finished about 5 minutes before Tom and I.

7.57 mi, 00:56, 07:23 pace

Still warm and humid. Ran at the Y, easy paced warm up almost 2 miles, then did 5x1K with about 0.3 rest between.

Paces: 5:56, 5:54, 5:42, 5:51, 5:56 All under 6:00, hurray!

Oftentimes, seem to mess up on the first one, last one or both.

AM Run

3.7 mi 00:35 09:23 pace

Easy run out and back to golf course.

PM Run

1 mi 00:10:03, 10:03 pace

Easy run with the boys, relaxed pace. It was fun, there was no complaining.

8.01 mi, 01:04, 07:56 pace

Coolest morning in a long time. Ran with Jorge. We started out kind of slow but gradually picked it up, ending the last couple of miles sub 7:30.

AM Run

6.18 mi 00:58 09:22 pace

5:30 run around the neighborhood with Jamie. Awesome weather again.

PM Run

1.2 mi 00:13:39 11:22 pace

Easy jog to the park with the boys, then a couple of fast laps around the park path (about 1/4 mile each lap), then back home.

16.02 mi, 02:21, 08:49 pace

Longleaf to Starkey and back via Diane's house on the way out. Started with Jorge, Jamie, Cynthia and assorted other people. Turned back two miles into the park and back to Longleaf with Cynthia.

Before the run I let the dogs out and there was a raccoon in the lanai which the dogs cornered. Sammy got bit (possibly from the raccoon), but he's up to date on his shots, the vet cleaned him up and said he'll be fine.

7.21 mi, 01:03 ,08:45 pace

Two part run. Loop around the neighborhood for warm up, then had to drop something off for Andy at the bus stop, then out and back past the golf course and Trinity Blvd. Steadily picked up the pace from 9:30 first mile to 8:00 last mile.

8.03 mi, 00:59, 07:22 pace

Ran at the Y with the Striders.

Warm up and then 8x800m. Paces: 6:04,5:52,5:50,5:53,5:46,6:00.6:03,6:02. I was originally going to do just 7, but when I didn't get the last one under 6:00 pace I figured I would go for quantity over quality. Sang happy birthday to Liz with the group. Went home, stretched and then crashed on the floor for about 30 minutes, I was wiped.

8.23 mi, 01:08, 08:14 pace

Through the neighborhood, past the golf course, to Trinity Oaks and back along Trinity Blvd for some grassy shoulder running. Beautiful, cool morning out. A man walking his two German shepherds said I always look fast when I run by.

10.33 mi, 01:18. 07:35 pace

Successful run this morning. Warm up of about 4 miles, then 6 mile tempo run at: 6:52,6:46,6:43,6:50,6:38,6:35.

Goal was to just try to run steady and keep the pace faster than 7:00.

I never had to struggle much to hold onto the pace. Longest tempo run in a while for me.

8.34 mi , 01:15 ,09:01 pace

6:00 am start, good run in the neighborhood, saw lots of friendly faces and played gate game for old time's sake.

20.11 mi 02:55 08:42 pace

Longleaf to Starkey and back.

5:30 start at Longleaf with Jorge. Ran to Diane's house, then into the park, 3 miles past the parking lot, turned back. Picked up the pace last couple of miles to Diane's house, then continued back to Longleaf on my own.

Fun 5K with the boys this morning.  We warmed up a little before the race, then started out together.  By the end of the first mile Andy was pulling ahead and Thomas was starting to struggle.  I had Andy go ahead.  He did really well after having been over a 9 minute pace for the first mile ended with a 8:30ish average.  I think he could have done even better with a good push.

 Thomas was struggling and becoming angry so I stayed far enough ahead so he couldn't complain to but close enough so he could still see me.  I'd look back, see him take a walk break, but not too long before he was running again.

They've been interested in running more so I've been taking them for a few short runs during the week.  With some consistency and improvement they might start enjoying it more.

We did this race last year (which had surprised me then that they wanted to run it), hopefully will run it next year as well.  It's a nice run around the college campus.

6.4 mi, 9:18 pace

Ran with Jamie in the neighborhood.  Nice, conversational run, coolish weather was good.

7.19 mi, 7:36 pace

Ran at the Y with the Striders.  Easy warm up almost two miles, the did 3x1mi at: 6:09,5:48,6:01

Then a short cool down.  The warm and humid air is being stubborn about leaving.

4.12 miles, 9:17 avg pace

Short run before needing to take Andy to school early this morning.  Cooler, still humid.  It was a pretty nice run.

Will try for another short run this evening.

8.69 mi, 01:05, 07:27 pace

5:30 am run at Longleaf

Wow! First cool feeling morning, thought about wearing a shirt with sleeves but knew I'd warm up. Easy paced warm up for 2.5 miles. Chance to talk to Marcia (rare because she's usually going really fast).

Then did 5 mile tempo run with splits: 6:52,6:53,6:47,6:36,6:35

I was a little bit tight on time, so my "cool down" mile was still kind of fast at 7:21

6.2 mi, 00:57, 09:14 pace

Great, slightly chilly morning for running. Wore short sleeve shirt for first time in a while. Conversational paced run with Jamie in the neighborhood.

14.39 mi, 02:08, 08:54 pace

5:30 am start from Longleaf with Cynthia and Jorge. Usual route to Diane's house then into the park, about 1 mile past the bike parking lot before turning back. Had coffee and a bfast sandwich afterward at Havana Dreamer's. Beautiful morning to run!

5.14 mi, 00:46, 08:58 pace

Short, easy paced run before I had to get the boys up for school.

6.29 mi, 00:50, 07:55 pace

Garland, Tx hotel treadmill.

Pretty good run on the treadmill. Played around with speed and sometimes the incline.

5.2 mi , 00:41, 07:53 pace

One more morning in Texas.

A little bit shorter than yesterday, but still a pretty good run on the treadmill.  I like the treadmill but glad I don't have to run on it all of the time.

6.45 mi, 00:53, 08:11 pace

5:30 run at Longleaf with the Striders. Glad to still make it out after getting in at 1:00. Ran with Marcia for about a mile, then Liz caught up to me and we ran together for about 4 miles. Run felt good.