The Long Run

8.24 mi, 1:09:42, 8:27 avg

Nice cool 50ish weather, run around the nbhd, solo.  Slower start with faster pace at the end.  Started pretty much on time and added a loop after waking up the boys for school.

PM - 2.10 miles, 17:10, 8:35 avg , ran on the treadmill at the Y while Thomas was at swimming and then did a few sets of random weights after the run.

8.23 mi, 1:06:36, 8:05 mi

Striders run at Longleaf.  Started about 5:35, caught up with a few people at the water stop and then continued on until at the end of Diane's street.  Picked up the pace with a few miles in low 7:30's.   Warmer today but still sort of cool, low 60's

Got back too late for coffee but did say hi to Julie.

6.18 mi,  58:48, 9:31

Ran with Jamie in the nbhd.  Nice, easy paced run.  I had thought about doing some more but had a little bit of pain in lower abs - need to stop slacking with the core stretches/strengthening exercises.  (did get better as the week went on)

8.51 mi, 1:08:17, 8:01 avg

Ran at Longleaf with Joe.  Last night he asked if I wanted to do 6 x 1 mile at 6:45 pace, I said ok but thought it sounded a little odd.  This morning he said it was actually 5 x 1 mile at 6:38 pace.  50's for the temperature but cold feeling with a pretty strong wind from the north.  Warmed up for about a mile and a half and then started.  I must not have really been warmed up yet because I couldn't seem to get moving fast enough, plus we were heading into the wind.  The second repeat was much better - warmed up, out of the wind and in a neighborhood with some street lights so less dark.  Pace felt much easier.  Also in the 6:30's for the next two repeats and for the last on I went a bit faster and finished with a 6:22.  I hadn't run a mile that fast since the last 5k I did.

mile repeats: 7:07, 6:35, 6:32, 6:33, 6:22

PM - 1.56 mi, 13:36, 8:43 avg - short treadmill run at the Y after doing some weights while waiting for Tom's swimming.

8.17 mi, 1:16:09, 9:19 avg

Ran with Jamie in the nbhd, just over 6 miles, easy pace with a little bit faster toward the end.  Stopped in at the house to wake up the boys then ran another loop so I'd get at least 8 miles.  Nice, chilly but not cold morning today.

16.42 mi, 2:18:18, 8:25 avg

Ran with Joe starting from Longleaf.  I had no exact distance in mind, Joe had 16 on his training schedule and wanted to do the last 4 (or possibly last 8) faster.  As we were heading out we talked about how sometimes easy pace feels hard enough that you don't think you can run at a faster pace but when it's time to go you just go.  So, that's sort of how it went.  Ran into the park and turned around near the power lines than started moving a little bit faster for mile 10, then were in the 7:30's and 7:20's and finally at the last mile I decided to pick it up some more.  I didn't want to struggle keeping it at an exact pace and didn't want to come up short so went faster than planned with a 6:53 for the last mile.  Weather was great which helped a lot.  Actually kind of cold until I warmed up, had to keep my hands balled up inside my sleeves for warmth.  Felt perfect at the end with the sun and temps warmed up to low 50's.