The Long Run

Weather is back to normal temps for this time of the year.  Pleasant mid 40's this morning, much appreciated.   Went to the Y, did some of the usual warm up and stretching before getting onto the treadmill for 4.1 miles at about an 8:05 pace.

Headed outside for another 7.04 miles.   Out and back course (mainly) down Wyndtree, with a little extra added on around Kinsmere loop before heading back to the Y.  Everything felt good today. 

Average pace for the outside portion: 7:36

This was a longer Monday run than I have done in a while so I was glad it didn't seem that long, I guess I mentally adjusted to the distance beforehand.  The nice weather and the slightly shorter long run on Saturday also helped.

Great morning for running.  Temperature was perfect, partly sunny,  no wind.  I ran alone this morning and did the route which I usually do on Thursdays.  Usually I meet Dixie on Tuesdays at the Lansbrook Y but he could not make it today.  Maybe we will run together on Thursday.  It's nice to do at least one midweek run with someone else, but if not it is not so bad. 

Ran onto 54 to Starkey Blvd  bike trail and then back home.  Started out at an easy pace for the first two miles, then bumped it up a little bit after that.   Mostly resisted the urge to speed up, mindful that this is an easy day even though I was feeling good.   So, the compromise was that it was a little bit faster than planned but not much.

Average pace: 7:46

Felt good overall, so far so good with slightly higher miles this week.

Got back home and did 3 sets on the perfect push up.  Also did some stretching.

Joe was able to run with me today.  We met up at the Y at 6:30.  Nice morning, mid 50's, no wind.  We warmed up with a couple of easy miles, then did 3 fast miles around the Kinsmere loop.  Ran 6:20, 6:12, and 6:13 with about 0.4 mile recovery pace between.  Did a few more easy miles.  I had thought about doing just a 3 mile fast tempo, but this worked out well since we weren't running the exact same pace and could catch back up during the recovery portion.

The faster miles made the run go by faster (not just for the obvious reason!) because it kind of breaks things up.  It felt good to open up and stretch out the legs.

Average pace: 7:54

Easy paced run tomorrow probably alone.

Great run this morning.  I ran alone.  Still no Dixie, he has had to do his runs very early due to his new job.  He is serious about getting his runs and doing well at his upcoming marathon.

I went to the Y, did some biking and stretching and core then got onto a treadmill.  Did 4.18 miles at just under an 8:00 average pace.

Headed outside where it was the warmest morning we've had in a while, mid 60's very humid but overcast and a slight breeze for cooling.   Did my new favorite 6 mile out and back course.  Felt really good throughout the run, starting off at 7:42 pace, had 3 miles in the middle at just under  a 7:10 pace.

Average pace (outside): 7:20

Returned home and did some stretching, some more core work, and 1 2-minute drill on perfect push ups.

Rest day tomorrow and 16 miler on Saturday.

I finally bought my planet ticket to get out to the Canyonlands half marathon in March.  This time procrastination paid off and the price was lower then when I first started looking.

Best morning for running in Starkey park for a while, not cold at the start - right at 50 degrees.  Wore short sleeve shirt, felt warmed up after 1 mile.   A bunch of us started out together - Keith, Dixie, Joe, Eric, and Mike.   Eric and Mike quickly pulled ahead.  At two miles Joe and I picked up the pace slightly in front of Keith and Dixie who were running longer than us today (21 vs. 16).  5th mile was just under 8:00 pace, which we stuck with for a while.  Picked up the pace some more at some point after the turnaround.  With 3 miles left to go, Joe said he was going to back down the pace a bit and told me to go ahead - our last mile together was about a 7:10.  Did the last 3 miles at 6:47, 6:46, and 6:28.  Last mile was pushing it but felt good at the same time.

Average pace: 7:42

At the end of the run, weather was very nice.  Hung out with the group for a bit but didn't want to stay too long since I knew that there were hear shaped pancakes waiting for me at home!