The Long Run

Warmed up on the Arc trainer for about 10 minutes, then did about 30 minutes of weight training (upper body).   Got onto the treadmill, ran an easy pace for 1 mile, then did 3 sets of 1/3 mile "hills" (5% grade at 7:35 pace) with 1/3 mile easy running after each one.  Challenging just because it was different.  Very few hills here in Florida, but I might be able to find some to get practice on the real thing.

Was not quite ready for the 5:30 am group run this morning as it was another night out entertaining the customer's from Germany.  So, I did 5 miles through the neighborhood taking a different route from last time.   Total time for the run was 41:34 or about 8:18 pace.  First mile was 9:33 and the rest were between 7:46 and 8:30.    Felt much better at the end of the run than at the beginning.  I'll try for the early run tomorrow and Thursday.

Did the early 5:30 run this morning from the Y, but today it was just me.    A bit harder to get going and get up to a good pace when I'm by myself.  Did the 6.2 mile loop with an average time of 8:03.    Right shin was bothering me slightly again this morning, not any worse than before and maybe getting a little bit better.  I'll try the early run again tomorrow and might take Friday off from running depending on the shin then try a longer run on Saturday maybe 12 or 13 miles.

Made it for the early run this morning.   Met up with Dixie, Eudair , and Randy for the 6.2 mile loop.  Stopped once for water and then a second time because the others stopped for water.  Averaged 8:03 counting the first break of about 1 minute, but only counted some of the second break.  Last mile was at 7:05 pace, could have been a little bit better except for the traffic light and a car pulling out of the parking lot as I was heading in.   So, today was a little bit faster than yesterday's 8:06 average where I did not stop for water.  Runs are easier and go  by quicker when going with other people :)   This morning was a bit warmer than yesterday, about 70 degrees and in the high 90's for humidity.  6 miles is becoming easier which is nice.   Shin was even a little bit better today.  I'll try for a few miles tomorrow then a longer run on Saturday.

Did an upper body weight workout then hit the treadmill for a bit. Ran for just under 30 minutes with a warmup, cool down and a couple miles at marathon pace.

 Would have liked to run a little bit farther this morning but I was already pushing my time to get back home, get ready , and drop son off at school.  Tuesdays and Thursdays are so much easier timewise since I have people to meet at 5:30 then I have plenty of time.  Need to get better about waking up earlier even when I'm not meeting anyone.

 

Met up with Dixie this morning just after 6:30 outside of John Chestnut park.  Ran a 7.2 mile loop through the Lansbrook neighborhood.  Maintained a pretty good pace, the beginning was tough for me because it usually takes me a while to get going but Dixie is the opposite where he can get going quickly - but might fade out later (although usually doesn't).

Dixie had to get going so I then ran another 1.8 miles inside the park by myself (7:57 pace for the 9 miles including one water break) and met up with my wife and kids.  Today was the first annual healthy kids day 1 mile fun run.  I ran with Noah (5 years old) and Jenny ran with Andy (8 years old).

I let Noah go at a pace he could handle, he didn't start out too fast, but just kept on going and going, eventually passing a lot of kids who did start too fast.  He finished with a 10:20 mile.

Andy did really well too finishing with a 9:40 mile.

 Today was a fun day to get 10 miles of running.