The Long Run

3.24 mi, 31:15 , 9:38 avg

1.45 mi, 11:54, 8:13 avg

Ran in Foxwood - in the front park and mainly up and down my street.

Part 1 was an easy run, some of it with Stella, some on my own.  I went back out and did a few strides - 8 x (about) 25 seconds each.

5.61 mi, 58:03, 10:21 avg, HR 131 bpm

Started off running some with Stella, then dropped her off at the house and went back out and started to get rained on.  Stayed pretty steady for most of the run but I think finally died down sometime during the last half mile.

Ran on the new trail to about where Lake Dan is and then turned around.  Was trying to keep heart about 130ish (ideally 128), also, once I got onto the trail was doing 5/1 run/walk (but did not use the interval feature on the watch, just sort of approximated).

I was pretty wet by the time I got back to the house but it was one of those good rains.

2.13 mi, 21:02, 9:53 avg, HR 140 bpm

Very short run this morning.  Some of it was with Stella, then I decided to see what I could do in my current shape for 400m (or 0.25 miles per Garmin).  The neighborhood streets were recently paved and there's a nice straight section.  It went a little bit better than expected and I think I might have even accelerated toward the end - 1:24.7 according to Garmin, and Strava said 400m time was 1:23, so someplace around there.  Should really go sneak onto a track sometime soon.

In the evening was the SAC West track meet.  Thomas was doing the 1600m and 3200m races.  He gave it his all but he wasn't happy with his time of 4:53 and 5th place. 

He looked better in the 3200.  Jarod took off early and got out in front. Thomas was 4th or 5th for a while with teammate Logan sticking right behind him.  Before long, Thomas and Logan were 2nd and 3rd with a runner from another school sticking right behind them (just a few feet).  Eventually they shook the other runner with about two laps to go, Tom widened the gap from Logan and then really took off in the last lap going 6 seconds faster than the previous lap.  Tom ended up 20 seconds ahead of Logan, and Logan was 8 seconds ahead of the runner from the other school.  This gave Mitchell 1st, 2nd, and 3rd (10:39, 11:00, 11:21) places.

Can't believe the season is almost over, districts next.

3.42 mi, 34:56, 10:12 avg, elev gain 76 feet, HR 138 bpm

Short run this morning for fun with one goal.  I was going to try and get an improved time on a Strava segment called "Alderman to Dove Hollow Zombie Run" which has a -1.2 percent grade for 0.7 miles.  I warmed up and then picked it up on the section of road where I thought the segment was and ran a little bit past where I thought it ended, running 0.78 miles at 7:26 pace.  It turned out that it only counted it if I ran on the other side of the road (even though my previous time for this segment was on the side I ran today).  Not exactly sure why it wasn't counted but I'll try again sometime soon.

6.07 mi, 1:00:00, 9:53 avg, elev gain 91 feet, HR 138 bpm

Did 5/1 run/walk, going north onto Belcher and then back the way I came.  Started out keeping the HR around 130, but after a few Run/walks picked it up a little and then decided to come back faster on the return trip.

Miles have been kind of light this week but I'll ramp back up once I figure out what I'm training for next.

10.0, 1:44:01, 10:24 avg, HR 133 bpm

I was dragging on this run.  However, I did one pick-up after warming up, ran the old Striders Tuesday interval #1.  The rest of the run was pretty slow but did not feel easy.  Was doing 5/1 run/walk with Jamie and Cynthia.  We ran from the Trinity Y, through Trinity Oaks and then over to the new almost opened bike trail.  Ran down there for a couple miles and then turned back the way we came back to the Y.  My legs felt heavy but was glad when it was done.