The Long Run

10.64 mi, 1:41:34, 9:33 avg

Ran with Joe, Jamie, and Cynthia in the neighborhood and over by the golf course.  Saw Cassie from the Striders out running and said hi.  Then, on last segment of the neighborhood loop saw Lisa starting her run so she joined us for a bit.

I described the temperature as "not that bad" - since it was less than 80 degrees, and actually I ended up feeling better than I thought I would based on how I felt after yesterday's run.

AM: 10.32 mi, 1:38:18, 9:31 avg, HR 127 avg, 138 max

Ran at Longleaf with the Striders, arriving pretty much on time at 5:30.  Ran a couple of miles with Daisy who was asking me about my Utah Valley Marathon experience and then continued on my own to the end of Aristide so I'd have over 8 miles for this portion.  Start temps were in the high 70's but for some reason Aristide felt at least 5 degrees cooler.  Got barked at by the dog behind the invisible fence but no longer get startled - he is pretty convincing that he's really coming into the street up until the point he actually stops.

I had my best maf mile so far this time around - 8:54 - the rest were 9:30's to 9:40's

Saw Andy and the Mitchell CC team heading out when I was on my way back.  

After the run, socialized a few minutes, drove home and did a couple more miles doing the neighborhood loop so I'd have over 10 miles for the day.

PM - 2.3 miles, 22:32, 9:48 avg

Did some elliptical at the Y, followed by a short weight workout, and then 2.3 miles on the treadmill keepingn my heart rate in the 121-131 range

6.46 mi, 1:02:16, 9:38 avg, HR 127 avg, 137 max

1.15 mi, 9:07, 7:55 avg (no HR data) - strides

Ran from my house and did the t-shaped route out to golf course area and back.  Started just before 7:00 which was later than planned (was aiming for 6:30) but there was a slight delay helping the kids get out the door to go meet with the cross country team.

For first part of the run, kept heart rate at or below 131 (121-131 range), although it did jump out of range here and there.  I had another sub-9:00 mile (mile 2, 8:58).  Thought that yesterday's sub-9:00 was just a fluke but maybe these will start showing up more.  Looking at an article based on MAF training, I should be able to run at 8:00 pace or maybe a few seconds under based on my recent 5K times.  I'm theorizing that this sort of prediction works in one direction.  That just because I can't run those paces in training doesn't necessarily mean I won't hit those 5k times, but if I CAN hit those paces the I should be able to definitely hit the 5k times, and perhaps, furthermore the 5k times, when based on aerobic training instead of race day magic or gutting it out, it may better predict longer races.

But, I still want to do a little bit of speed here and there to practice leg turnover, so after the slow run I did 6 strides of various times (20-30 seconds).

11.2 mi, 1:47:27, 9:35 avg, HR 124, 136

Ran at Longleaf with the Striders at 5:30.  Did out and back with Joe while keeping heart rate in MAF range.  Saw Jackie and Ryan running and they asked us to join them but I wanted to stick to heart rate, although it was tempting.  Short coffee break with some of the Striders, drove home and then did 3 more miles around the neighborhood.  Trying to make it to 200 for the month of June.  Just two more to go which I'll try to get done at the Y tonight.

AM -  10.23 mi, 1:37:39, 9:32 avg, HR 127 avg, 143 max

Ran with Joe and Jamie in the neighborhood.  First mile about 10:32 and heart rate about 110.  So, I picked it up a little bit to get HR into 121-131 range.  I had one mile about 8:45, and then the next mile was mostly in the 8:40's until I saw my heart rate at 137, so slowed down a bit to finish that mile at 8:59 and get HR back to 133.

Split off from Jamie at about 8 miles and then did the rest on my own.

Yesterday evening didn't go as planned so I missed getting in that last two miles for the month at the Y and therefore ended up shy of 200 miles making it my first month after 6 straight  months of miles over 200 - but pretty close at 198 which included recover from two marathons.

PM - 2.32 mi, 23:24, 10:05 avg

Ran around the neighborhood with NiKYO,  He was pretty good on the leash.

15.25 mi, 2:22:19, 9:20 avg

Started at Longleaf at 6:30 with Jamie.  Ran to Diane's house then into the park for a bit before turning around.  Was pretty consistent with miles between 9:15-9:40 most of the way.  With one mile left, I picked up the pace and ran the last mile in at 6:40, then did a short cool down.