The Long Run

58:05, 6.17 mi, 9:24 avg

Easy run with Jamie in the neighborhood.  It's the first Monday that I've run in a while after having done a bunch of Sunday runs.  6:00 am start, weather pretty nice this morning.  Yesterday afternoon got pretty hot.  I think yesterday morning was pretty warm also so good to take that day off.  First mile this morning was 11:00, then next few were in the 9:00's then last mile was 8:06

PM - 2.04 miles, 16:10

Went to the Y while Thomas did swimming, warm up, weights, and then just over two miles on the treadmill.  Back up to 155 lbs for bench press (5 reps) as well as being able to do  10x135lbs (which forever has been my bench benchmark but recently I had some trouble doing that).

10.4 mi, 1:33:00, 8:56 avg

Met Jamie at the back gate about 5:10, ran to Longleaf and said hi to a few people but just briefly, continuing on until hitting 5 miles and stopped for a small water at Aristide before heading back.  Coolish morning, very dark at the start with just a small sliver of moon.  Back home by 6:40, seemed so early!

4.21 mi, 37:14, 8:51 avg

Sammy woke up early (about 4:30) wanting to go out, so let him out, back in and then got back in bed.  Just when I was about to wake up at 5:30 the lightning started along with rain so I stayed in bed, woke the kids up at 7:00 then went out for a short run.  Cool, pleasant post-rain morning, although a little bit short but maybe I needed the extra rest.

8.92 mi, 1:09:28, 7:47 avg

Ran at Longleaf with the Striders, usual 5:30ish start time.  Was planning on warm up followed by 6 mile tempo at 6:50 average pace.  Saw Daisy at the start who was waiting for Anthony (who did not show).  Supposed to do 5 x 1 mile @ 7:25-7:30 range repeats.  Ran with her for warm up to the water stop at Aristide and then said I'd do the first mile repeat with her to start out and then I'd do the remaining 5 miles at my pace.  I also thought this would be a good exercise for me since I have this fear is that once I start out a new pace I get "stuck" there.  This is nonsense and decided this was a good time to prove that.

Did one mile with Dais at 7:24 pace.

Then transitioned to my tempo pace and held at for next five miles with last mile the fastest: 6:39, 6:47, 6:44, 6:48, 6:32

Even with the slower start, my average pace for the 6 miles was still about 6:50. The cooler air brought with yesterday's rain is sticking around so that was nice.

6.26 mi, 52:32, 8:24 avg

Nice crisp morning (believe it or not).  Ran in the neighbhorhood solo.  I started on time (about 6:00), ran about 30 minutes, stopped back home to make sure Andy was up (needed to be in earlier than usual) which he was, went back out and finished run with loop around the neighborhood.

21.24 mi, 3:04:24, 8:40 avg

Ran with Jamie in Brooksville starting at Suncoast and SR 50.  Ran south for 2.5 miles, turned around and then ran north 8 miles out and back.  High 50's at the start felt chilly but soon felt perfect.  Amazing to have such cool weather this late in the year.

Plan was to run first seven miles at easy pace (9:00-9:30), next seven at about 8:45 pace, and then last seven miles at or below 8:23 pace (3:40 marathon goal for Jamie).

Run went just as planned and good practice for me running as a pacer.  There should be a 3:40 pace group in Buffalo to run with.  Then, two weeks later will see what I can do at Utah Valley.