The Long Run

6.72 mi, 59:31, 8:51 avg

Ran 5 miles out and back from my house.  First mile was kind of slow (10:26), then I didn't want to go slow anymore but it's not a speed day so I went a little bit faster and next few miles were under 9:00.

Stopped back at the house and leashed up Stella.  We did the neighborhood loop together (1.7 miles) at about an 8:45 pace.  Stella was happy.

7.5 mi, 1:02:15, 8:18 avg

Ran at Longleaf with the Striders.  Easy warm up for about 2 miles, then mixed in some fartleks running between various landmarks.  

First one was 0.38 miles at 6:42 pace, then 0.41 @ 6:36, 0.40 @ 6:31, and finally 0.74 @ 6:26.  The last one felt extremely hard.

So, not fully back yet to where I was but it was good to mix up the pace.

After the fartleks and a short cool down, picked it up for the last mile to 7:22 to finish up the run.

Run1: 5.15 mi, 48:44, 9:28 avg, HR 127 avg 137 max

Ran out and back from my house, solo.  Wanted to see where heart rate was.  Fortunately, pretty much average more or less.  Slow start warm up first mile, then got a little bit faster with remaining miles 9:15-9:25 and staying in 121-131 range.

Got back home, woke the boys, walked Sammy and Stella, then took Stella out for neighborhood loop;

Run2: 1.77 mi, 17:12, 9:45 avg

With Stella.

6.35 mi, 57:39, 9:05 avg

I had planned on trying a short tempo run - 4 miles at 6:50ish pace.  After 2.6 mile warm up, started out ok on pace but wasn't feeling ready.  I ran into Anthony and Diane coming towards me and decided to just turn around with them.  They were doing about a 7:40 to 8:00ish pace.  I ran with them and it felt much easier and was still at least faster than "in between" pace and actually sort of marathon pace with last mile about 7:20.

6.58 mi, 1:02:01, 9:25 avg

Ran with Joe and Jamie.  Joe turned back a little bit early as he had started earlier and already had some miles in before meeting us.  Weather was pretty decent.

13.34 mi, 2:05:45, 9:26

Met up with Joe, Jamie, and Daisy near the neighborhood's back gate then ran onto SR54 then up Starkey Blvd and into Aristide. Turned around and came back to get Jamie back home in time for her family stuff.  On the run up we tried to help a woman who's car had stalled on the corner and the battery had died.  We couldn't push her off to the side because it wouldn't shift into neutral (later looked up where to find the secret button).  But fortunately a guy came by with jumper cables and got her started.

Weather was nice and crisp with the temperature dropping a few degrees as the morning went on - glad I wore my hat.

After the run I stopped by Havana Dreamers and ended up seeing Big Steve (who I hadn't seen since Utah Valley Marathon) and his friend Richie and his wife Carol.