The Long Run

Nice run this morning with some of the same guys I ran with on Saturday.  It was a bit warm at about 71° but with very high humidity.   We went to the same spot as Saturday which was Starkey park at that same time.   I didn't bring my ipod as we weren't going that far and there would be plenty of conversation between the four of us.

There were a few other runners out on the trail including the man with the very well behaved Doberman, they seem to be out there just about every day.

It was an uneventful even paced run.   It was the kind of running that I need to be doing at this point.

Asics gt-2120
Average pace: 8:27 

I was able to run with Jenny this morning since the kids were doing a sleepover at their grandparents house.  We don't get to run together often so it's nice when we can.  Thanks for the run this morning Jenny!

The weather was nice out but has just turned cold (finally a hint of winter).

We will be running the Gasparilla half marathon in February so we'll get to run 13.1 then.  Also joining us will be her training partner Kathryn.  The 10K that Jenny and I did in March went well, so hopefully this one will work out too.

 
Brooks 

Dixie called me up last night to see if I wanted to run with him.  So, we met up this morning just after 6:30 (I was a few minutes late) at the 7-11 outside of John Chestnut park.  It was much colder this morning than the last few mornings (about 46°) but was also very windy making it feel more like high 30's.

We were both just wanting to get the run done.  It wasn't so bad after the first mile because we were warmed up and had just turned off the main road onto a side street which was much more protected.   We kept the pace pretty easy, arrived at the park and did the loop through the Lake park inside Lansbrook which is about .25 mile and kind of like a nature trail (but paved).    Stopped for water briefly at the drinking fountain.  I kept the clock running so that fourth mile with the stop was 9:07.   We were both feeling good and the pace gradually picked up.

We overshot our parking lot a little bit and looped through John Chestnut.   By this point we were almost at 7 miles so decided to just keep going to reaching 7.    Last 2 miles were at 7:30.

Average pace: 8:17

Asics gt-2120

This morning was the coldest morning so far this year, possibly even colder than any day last year (but still nothing I should be whining about) - 29° according to my truck's thermometer. Due to this colder weather and the fact that it is not going to last very long (warming back up tomorrow), I decided to run inside.

Did my usual inside routine at the Y consisting of 10 minutes on the bike and six minutes on the rower, then hopped onto a treadmill.

Started out slow and gradually increased the speed until I was at 8:20 pace. Kept it there for the most part, but did several moderate bursts of speed between 30 and 90 seconds at a 7:08 pace just to keep from getting bored.

I followed up with some lower body weights including some squats which I have not done for a long time. 

I'll "tough out" tomorrow morning's low-mid 40's and run outside :)

Average pace: 8:16

Old asics

As promised yesterday, I braved the frigid (although warmer than yesterday) weather and ran outside and braved the 39° weather along with enough wind to make it feel colder (ok, all you people running in the single digits go easy on me).

Did some warm up inside before going out, 10 minutes on the bike, 5 minutes on the rower.  Had the Garmin but only looked at the mile splits (even forgot to look for one of the miles).  No problems with ankle/shin startup issues which is always nice.  This is usually my biggest issue when doing an easy run.

My pace was a little bit fast for an easy pace, but still within range.

Average pace: 8:00

Asics gt-2120 

Went back inside and did some upper body weights.  Once I got back home did some hanging knee raises and pull ups.

This morning had perfect running temperature of 50°.  I felt a little bit chilly before running, but quickly felt comfortable after the first mile.  I didn't have any plans as to whom I was going to run with this morning, it all depended on who showed up.  As I got to the Y at 7:00, Bob was finishing up 9 miles and was about to go out for another 6.  I was going to run with him but missed him on his way out.  Eric was going to do 9 so I said I'd go along with him.  Normally, he'll start out with us and then take off after about 1.5 miles.   But, this morning I stuck with him until the turnaround point at 4.5 miles.  It was a good effort for me to keep up with him during his warm up.  I reached some speeds that I hadn't been to for a while. 

At 4.5 miles I ran into David and Jenny so I ran with them for a few miles.  I split off from them with about 3 miles left to go.  I picked up the pace a little bit but nothing too crazy.

Then spent some time chatting with some of the other runners and enjoying some decaf coffee and cinnamon buns that someone else brought.

Once I got home, my wife had some banana pancakes still out that she made for the kids, they  were delicious, mmmmm :) 

I made my goal for today (doing 10 or 11) and for the week (40 miles).

Average pace: 7:45

Brooks