The Long Run

10 minute warmup on the Arc trainer, followed by 30 minute of weights (lower body).  Got onto the treadmill for 2 easy miles followed by 2 MP miles.

 Shins still bothering me a little bit (actually just my right shin), not getting any worse but not getting much better.  Hopefully I can shake this.  I'll try to take it a little easier this week.
 

Early morning run with Eudair, Dixie, Raj, and Randy.  6.2 mile loop course.  Brief stop at 4.6 miles for water at which point I must have stopped the timer on the Garmin.  Average pace for the 4.6 miles was 7:51.  Picked up the pace on the way back but I'm not sure what it actually was since the Garmin was not counting it, although pretty sure it was below 7:00 because I did glance at the current pace a few times which was always below 7:00.

5 miles on the treadmill this morning after a short warmup on the arc trainer.  Held back from going fast today.  Fairly easy pace gradually increased throughout the run, with first mile at about 8:35 pace and finishing the last mile at 7:53.

Had about 20 minutes left before that before I needed to head back so did some upper body weights. 

Pretty much an easy run this morning. Met up at 5:30 with Eudair and Raj. Overall pace of 8:10 - nice comfortable run. A little bit of pickup in the middle at about a 7:40 pace for one mile. Great weather for running, low humidity and low 60's.

 I had told Raj that today would be an easy day and itdid feel easy for me today, but two months ago it would not have felt that easy.  It was harder for Raj but he kept up fine although I do get annoyed when others tell me it's going to be an easy run but turns out to be not so easy.
 

After my usual arc trainer warmup and some fairly light lower body weights I did 2 easy miles on the treadmill.  I had signed up for a 5K tomorrow and wanted to run just a little bit today.  Wish I had done at least 1 more mile this morning.

I know that speed shouldn't be my main goal right now but I thought it would be fun do a 5K for a little variety.  My last 5K was back in November.

Maybe I'll do the 1.7 mile neighborhood loop with the kids tonight.
 

Arrived at the beach early and warmed up with just under 2 miles of easy running (about 8:50 pace).

This beach is at the end of a .8 mile causeway. There was a strong wind coming from land (about 15 - 20 miles per hour), but fortunately was not straight on, but almost.

First mile was difficult with the wind but I made it in 6:57, the second mile went much faster and I surprised myself with a 6:13. I could feel myself fading a little bit on the third mile but I made that in 6:40. The finish line was back inside the beach parking lot but it was not a direct line but had one last turn at the very end, so it was hard to go full speed. For the last mile there was a guy that I was pacing. As we got near the finish line I heard him grunt and then he passed me, I started to catch up with him but did not make it into a life and death struggle as I didn't want to risk hurting myself. Instead I just encrouraged him on staying right behind him. He crossed 1.1 seconds ahead of me and I later found out he was in my same age group. So I finished second but that was ok - at least this time :)