The Long Run

Went to the Y this morning for my usual Monday morning type workout.  Started out with 10 minutes on the bike followed by some stretches and crunches on the ball.

A little bit of trouble getting going at first but nothing too horrible.  Ended up feeling pretty comfortable on the treadmill.  Ran for 4.21 miles @ about 7:55 average pace.

Then headed outside on a damp but pleasant morning for running.

5.46 @ 7:38 pace

Followed up with a few sets of weights, leg extensions, bench press, and curls.

Hopefully the rest of the week will go nice and smooth, with maybe a few not insurmountable challenges thrown in to build some character and strength.

Nice easy run with Jenny this morning.  Ran around the usual neighborhood routes.  The excitement of the morning was the crayfish.  We started out running and I saw something moving, which was a crayfish walking on the street.  We see these out of the water now and then.  I went to scoot him off the road so he wouldn't get run over.  We started running again, then saw another one and another one.  I guess I wouldn't be able to move them all off the road.  When we got near the bridge at the entrance of the neighborhood there were quite a lot of them, many of which had already been run over.  I couldn't believe how many there were.

Rest of the run was quite nice.  We ran about 7.5 miles together, then I went on ahead to get over 8 for the day.

Average pace: 8:39

The temperature was back down a few degrees this morning, back into the cool setting.  Going to savor each one of these that come along.  Jenny had a tempo run which I went along on.  Goal was 5 miles @ 7:44 pace.  We did a one mile easy warm up (no crayfish to navigate around this morning), then got going.  My shins pretty much were tight for most of the run.  I had been avoiding this from happening but it was back this morning.  I just kept going and eventually towards the end of the run it was much better.  Jenny hit all of the splits at just under 7:44, a little more under on the last one.

Then we headed back and I did a little bit extra once we got home.

Average pace: 8:00

Next week I start hitting some speed work myself.

PM - did about 30 minute Inflict workout, so two strength trainings so far this week.

One more nice and cool morning for the run.  Another good run with Jenny.  We ran together about 7.5 miles, then I did one more mile on my own.  We ran along with another runner for about a mile and a half that Jenny sort of knew from around the neighborhood.  She was running about our pace and certainly didn't look like a brand new runner.  Jenny asked what she was training for, the answer was "a swimsuit!".  I guess everyone has their own reasons for running.

Average pace: 8:48

PM - did my Wii fit yoga routine

I had a little bit of trouble getting out of bed and moving.  When I finally did get out the door, I was maybe about 10 minutes later than usual.  The first thing I noticed was the rain.  It was a just a little bit and I quickly realized it was good rain, the kind that you barely feel but is just enough to keep you cooled off.   I headed out from my house, and half way around the neighborhood I ran into Joe, who had just started out from his house.  I turned around and ran with him for about a total of 4 miles. 

After that I ran some more by myself including some strides (about 5 I think).  After the strides I felt faster and more comfortable.

Average pace: 8:36

Overall, a pretty good run.  For the mileage I had to do, and the temperatures, I probably should have started out a little bit earlier.  Headed over to Starkey, after picking up some runner's bags who had started out earlier, and arrived about 6:20.

It was a little bit after 6:30 when I started running.  I had forgotten my Garmin - possibly the first time I have done so since I started using one.  At first I thought I would just run  without one because I knew pretty well where the 8 mile mark was.  Fortunately, JoeM was there and he had his garmin.  He was just doing a total of 8 miles this morning, so we ran together for 4 miles, then he loaned me his garmin once he was ready to turn back.

The weather was pretty decent on the way out but the sun looked worrisome, I wanted to try and get to the turnaround before it got too hot.  Saw Eudair and Victoria heading back just as I had done about 7.5 miles.  Kept going, then turned around at 8 miles.  Still reasonably cool but starting to get warmer now.  I stopped at the water stop on the Suncoast pkwy trail, but it was empty.  Good thing I had my water belt, I'd be ok even if all the water stops were empty - but fortunately they were not.

The return trip went pretty well.  I went faster than on the way out but didn't have any really fast miles.

Average pace: 8:03

Enjoyed a little bit of time at the social hour, then headed over to the Y to drop off Joe's garmin before getting back home to enjoy some delicious sour dough waffles that Jenny had made for us this morning.