The Long Run

Slept in an extra half hour this morning.  Nice to be able to take my time.  Went to the Y for a typical Monday morning run - which recently have been really nice.   Warmed up on the bike, did some core work then hopped onto a treadmill.  4.15 miles in just under an 8:00 pace.

Headed outside into perfect weather.  Did my new favorite out and back six mile course.  Felt good.  Pace kept on creeping up, made sure to slow it down a little bit for the last mile.

Average pace: 7:24

Headed home then finished off the morning with more stretching and 2 perfect push-up two minute drills.

Today was a good run because when I started out I didn't feel like running, but at the end I wished the run would not end.   It cooled down last night so was chillier this morning than it had been.  I didn't feel like being cold so I put on a heavy sweatshirt to start out with, ran a half mile in the opposite direction of my planned run and then back.  That did the trick, I was nice and warm and ready and dropped off my sweatshirt as I passed my house again.

Headed out of the neighborhood over towards Trinity Oaks neighborhood which I usually get to from the Y.  The chilly morning quickly turned nice and pleasant.  The miles went by quickly and I had to keep myself from going too fast since I was feeling good.  Today is an easy day, tomorrow I'll go faster.

Average pace: 7:53

Great weather this morning (except for a little bit of wind which I didn't notice until the end).  I met up with Joe by the back entrance to our neighborhood, then we headed over to Starkey Blvd to run on the bike path alongside of it.  When we got close, I paused for a bit to take a powerbar gel while Joe continued on.  

I started my tempo and quickly settled into the pace.  It helped that Joe was in front of me so I could focus on him.  Caught up to him after two miles.  Pace was holding pretty good until the 5th mile when I slowed down a little bit.  Always a tough mile when there are 3 left to do, the last two end up being easier.

This time was no different, I felt a little more energized once there was just two miles left to go.  I was pushing a bit on the last mile because I wanted to finish strong. I turned onto 54 for the last 0.2 miles and hit the wind which would have been much harder if I had hit the wind in the middle of the run.

Splits for tempo: 6:37, 6:40, 6:39, 6:37, 6:47, 6:38, 6:35

Joe and I ran back to the neighborhood for the cool down.

Average pace: 7:22

Basic run this morning, nothing too fancy.  It was much warmer this morning - almost too warm.  There was also a bit of wind which could either be my friend or enemy.  The first two miles were a little bit rough, but fortunately things smoothed out and I was able to find a nice running groove.  At one point I found myself holding back since this was supposed to be an easy day.  Finally, for the last mile I just went with it, and for the last 0.15 of the last mile ended up just about sprinting, then slowed down to a jog for the last 0.21 to get back to my driveway.

Average pace: 7:38

I was supposed to be home by 8:15, but was able to finish just before 8:00.  This was good since Jenny needed to get her run in before I left for work.  She did her run which was a tempo run, last tempo run didn't quite work out, but this time she hit all her miles right on target despite the wind and humidity!   And, today is Jenny's birthday, happy birthday Jenny!

Ran with Joe this morning in Starkey park.  We met up just after 6:00, got started around 6:15.  It was a chilly 32 degrees at the start but didn't seem too bad.  Hint of light shortly after we started.  We ran slower for the first two miles (about 9:30), next 3 miles a little faster, then did the next 4 around 8:00 pace.  Hit the turn around point and were then at a 7:30 pace for most of the return trip.  I picked it up some more for the last 4 miles, going 7:10, 6:48, 6:46, and 6:38.  I saw Bob with 0.25 miles left to go and he ran with me for the home stretch.   Jogged back to the parking lot for 0.10, then walked around a bit.   Felt good to push the pace at the end.  The whole run seemed to go by pretty quickly.

Average pace: 7:52

Chatted with the other runners for a bit before heading home.  It was a nice morning all around, and felt good to finish off one more good week of running on a high note.