The Long Run

As is often the case on Monday morning's, I was a little bit disorganized this morning.  Waking up on time but taking too long to get going.  Woke up at 6:05.  Made it to the Y about 7:00.  Did some warm up cardio inside, then was outside stretching.  Talked to a guy for a bit who had seen me running a lot and asked if I was training for something.  I'm not sure what my next marathon will be.  This guy turned out to be one of the coaches at the high school next door.  Always good to talk with someone new.   So, I finally got going.  I was stuck at a light for a while on the first mile but still managed an 8:48 which is a good first mile for me. 

Eased into my pace and felt good.   At about 5 miles I was moving along nicely when someone asked me for directions.  They were looking for the street that they had just turned off of!   Maybe this was good in a way because maybe I was going a little bit too fast for easy run pace.  I had been shooting for 7 - 7.5 miles this morning but ended up with 8, a pretty good way to start the week.

Average pace: 7:56

Pretty nice early run this morning.  I met up with Dixie to run through the Lansbrook area.  He only had time for 6 miles this morning, but I figured since I was there I would just add on some miles after he left.

We did a route to the lake park and back with a brief water stop at the fountain there.  On the way back I suddenly felt like I had lost some steam.  It was a good thing that I was running with someone else otherwise it might have been hard to continue.  The feeling passed after another 1.5 miles and then I felt better and felt strong at the finish of the first half.    I stopped for a drink of accelerade and then continued on after Dixie left.  I ran north up the trail alongside Eastlake Ave. it was not a nice run because it was still dark and there were a ton of cars, I couldn't believe how busy the street was.  Turning around was nicer, with the cars at my back and it starting to get lighter.  I hit 10 miles as I approached the parking lot and ran past it for about another mile loop through John Chestnut park which was very nice.  Last 3 miles were at a feeling good 7:40ish pace.  Saw lots of squirrels.  Good thing I was running because the squirrels in this park can become aggressive :)

 Average pace: 8:19
 

Ran this morning with Dixie, Raj, and Raj's friend Tim.  We met at the Y just after 5:30.  Decided to not do a tempo run since Dixie will be doing a 15K on Saturday and I do not want to risk any possibility of injury for my half marathon with Jenny on Sunday.   Run was fun and pleasant.  Picked things up a bit on the last 2 miles with  7:07 and 7:36 pace miles.

Average pace: 8:09 

I went inside the Y for a little bit of cardio cross training followed by a full body weight routine. 

I woke up this morning at 6:11 glad that I didn't have to wake up extra early.  I let the dogs out and saw that it had rained last night but had stopped now which was good.  I fed the dogs as I was getting ready for my run and was out the front door by just before 7:00.  Stretched and warmed up a little bit more outside then I was on my way.  I wasn't sure exactly what I had in store for this morning's run other than hoping to get in about 8 miles at a reasonable pace.

First mile was typical of first miles for me at 9:03 which included a traffic light delay.  Second mile was faster, then 3rd mile was inexplicably slower which worried me slightly until I reminded myself that pace did not matter today, then I was ok.   I had turned on my music just after 2 miles and was really starting to enjoy the morning.  It's mornings like these when I feel as if someone asked me what I was training for I'd say "nothing, I just like to run".  The fourth mile was right where I wanted it to be at 7:41 which should have been a good pace for the rest of the run.   However, some music came on my ipod which made me feel like running faster.  The next two miles were at 7:07 and 6:49.  I slowed down a little bit and got stuck crossing a busy road so the next mile was 7:58.  After that I felt charged up again and did two more faster miles at 7:09 and 6:48.   Now I was almost home, slowed down, jogged and then walked a bit.

I like finishing up Thursday's run because it is the end of 4 days in a row so those during the week base miles are finished.  Friday is a fun do whatever you want short run, and Saturday is the long run that sometimes feel like an adventure run.  Although this Saturday might just be some cross training since half marathon is on Sunday. 

Average pace: 7:41 

Normally I do a short and easy run on Friday's.  But today I did not run however I did do some cardio cross training and some weights.  I'll do an easy run tomorrow.  The schedule shift is due to the half marathon on Sunday.

As part of my pre race ritual I ran some easy miles. I warmed up first with some bike and rowing machine then hopped onto the treadmill. I kept it pretty much at a 9:05 pace so I could get an idea of what that felt like. During the last half mile I picked it up a little bit.

Average pace: 8:57