The Long Run

 David put together a nice running get together for Memorial Day.  We met up at the Longleaf pool, about 12 to 15 of us.  We set out together and gradually split up into different groups.  At 2.75 miles, Eric, Andrea and I continued on while the others turned back.  Eric took the lead.  We started out at a 7:30ish pace and picked it up to 7:00 and then a bit under.  I was hearing my own breathing and it didn't sound that great to me.  On the other hand, Andrea and Eric were conversing somewhat easily at this pace.

My head wasn't quite into this pace so it became a bit of a struggle for me.  At one point I dropped back, took a drink of water and retied my shoe.  That mile was still pretty good at 7:12.  Finished up the last mile at about a 6:50 pace, but was by that time close to a minute behind Andrea and Eric.

While running Eric asked Andrea about her training - she has been running about 17 to 20 miles per week.  Lots of potential there if she adds some more miles per week.

Last 5 miles for me: about 7:00 pace

Overall Average pace: 7:25

Hung out for a bit, enjoyed some snacks and coffee before everyone took off.

Easy paced run this morning at the Y.  Met up with Raj, Tim, and David @ 5:30 and didn't waste too much time getting started.    Went out slowly and gradually got a little faster but kept it fairly easy.  We did the 10k'ish route out and back to the Y.  David ended his run there, then Raj, Tim, and I did another two miles like we did last week.  Last mile with David was just under 7:30.  The two last miles were about a 7:50 pace.  Temperature was balancing between warm and cool at 71 degrees with humidity around 90%.

Average pace: 8:15

I've been pretty lucky recently with the number of times I've had someone else to run with for the mid week runs.

I turned down an invite for some track work, figuring that a tempo run would benefit me more at this point.  Also, I wanted to try and redeem myself after not being able to hold 7 minute pace for 5 miles on Monday.  Unfortunately, last night was employee appreciation night, which meant free food and drinks.  Fortunately, I was reasonably careful.

The air felt nice and cool as I biked around the neighborhood about 6:30.  Started my run, nice and easy pace.  As I headed onto 54 I found myself running through a cloud of black insects like gnats but I think they were bigger, but definitely not love bugs.  Bugs went away after I crossed 54.  Started the tempo portion after a 2 mile warm up.

Temp was low 70's someplace with humidity of 93%, there was a fog that was just lifting over the fields.  First mile felt good.  Second mile felt really hard and I struggled to get under 7:00 pace.  At the beginning of the 3rd mile I thought about scrapping the tempo or maybe splitting it up to 3 miles - break - 3 miles.  I put that thought out of my head and was determined to try my best.  Things looked up once I finished 3 miles.  I knew if I could get to 4 miles, I'd keep going and finish all 6 miles.  I managed to hang on.

Splits were: 6:49, 6:56, 6:49, 6:46, 6:50, 6:47

Ran easy for the return trip home then soaked in the pool for a few minutes to cool down.  Average pace: 7:25

Made sure to spend some extra time with a post run stretch.

Glad I didn't scrap the tempo.

Jenny and I flip-flopped our typical running arrangement.  She was meeting her running friend at 6:00 and I would run a little bit later around our neighborhood.  It turned into a lot later which was a mistake as this morning might have been the most uncomfortable morning for running.  I had trouble getting out of bed, but finally did so at 6:45.  I got dressed, fed the dogs and then did a quick loop around the neighborhood on my bike for a warm up.  Running start time was now 7:24.

I did an out and back route for 5 miles, then grabbed my bottle of Accelerade I had set out.  The return trip felt a little cooler as there was actually a slight breeze.  I did another 2.25 miles by stretching out the loop around the neighborhood.  I went faster for the last mile (7:04) because I wanted to be done.

Average pace: 7:51

From here on out I'm not going to mention the weather anymore unless it is unusually cool.

 PM - Stopped at the Lansbrook Y on the way home from work, did another 4.1 miles on the treadmill at just under an 8:00 pace average.  I think this was my first "double"

4.1 EZ miles on the treadmill at the Y this morning.  Bike warm up, ab work on the ball, and some stretching before the run, weights afterward.

Average pace, just under 8:00

 The great thing about this morning's run was that it really did feal easy.  I was afraid it might not feel so good.  On track for second week of 6 days of running!

Big 20 mile run tomorrow morning, going to try and get a nice and early start.

20 Miles!

Always rewarding to finish up those.  I woke up at 5:00, got ready and rode my bike two miles to the start of Starkey Blvd.  Ran from there to the entrance of Starkey park and then to the bike trail inside.   As I was running along the road, some of my running friends beeped as they drove by.  Jorge slowed down, rolled down his window and said hi.  Last time I did this route I ended up getting into his car as it was much darker out, but this morning it was already getting a hint of light.

I was just over 5 miles when I was inside the park and next to where I usually start, so the plan was another 7.5 miles out before turning around so I could finish up at the usual spot and get a ride back to my bike.  For the first few miles I had felt kind of sluggish, but I was able to eventually pick up the pace.  7:50's felt like 7:20's, but I didn't care too much, just get the miles in.

As I approached the 4 mile water stop (which was 9 for me today), I saw Dixie heading back.  He turned around and ran with me to the water stop.  I refilled my water bottles and stretched out a bit.  My hips kept on getting tight.  I had thought about just trying to run through it but decided against it and tried stretching it out.  It actually helped quite a bit.  I continued on - legs feeling heavy again but I shook it off after a mile or so.

Made it out to 12.5 miles total, stretched briefly (didn't stop the watch) and turned back.  Was able to pick up some more speed despite the warming sun.  I was getting closer to finishing which always seems to get me going faster.   Finally, at the last mile, I picked it up some more and finished under 7:00.

Average pace: 7:50  (8:12 average pace at 10 miles)

Had some cold water, a banana and some grapes at the social hour, then got a ride with Dixie back to my bike.  Short two mile bike ride, then I was back home!