The Long Run

Getting more back into the routine of things after the two week vacation.  Biked up to the Y this morning, did some stretching and core work then got on the treadmill for 4.13 miles averaging about an 8:20 pace.  I could see it raining outside but it stopped before I finished on the treadmill.

Headed outside and did 4 more miles at 7:48 pace (a little faster than planned but it didn't feel too fast).  Went back inside to do some weights and cool down, returned home on the bike.

Also felt pretty good that after my Saturday run my sore throat flared up for most of the day but I returned back to normal some time on Sunday. 

Met up with David, Keith, Dixie, Raj, Jenny (not my wife), Melanie and Rebecca over near David's house.   It was hot and sticky this morning but it was ok since running with a group makes it seem funner.   First 6 miles were at a fairly easy pace.  Last 1.13 at about a 7:30 pace.

Average pace: 8:18

 Spent a little bit of time socializing but had to get back home so Jenny (my wife) could start her run about 7:30.
 

Today was my first time doing any interval speed work since some time in March.  These sure can be tough when it has been so long but it is reassuring to know you can still do them.  Unfortunately this was not ideal weather for it but you take what you get.

I biked to the Y and then did some stretching and light core work, then headed outside.  Warmed up with about 1.1 miles before getting started.  Original plan was to try for 2 X 2 mile intervals at 6:35-6:40 pace.   I was having some doubts due to the weather and that it had been so long since  doing this speed (although the pace wasn't that far off from the 11K pace).

Got into the first mile and felt ok although it felt a bit hard knowing that this was a 2 mile interval.  Second mile got tougher but I did it.  I was pretty wiped and very hot so I decided today would be one 2 mile interval and 1 one mile.

2 mile interval - 6:32, 6:39

1 mile interval - 6:26

Jogged back to the Y and since I was only at 5.8 miles so far hopped onto the treadmill for 1.2 miles to cool down.

Biked home.

Next week I'll do a tempo run at about a 6:50 pace so hopefully that will seem easier and I'm going to try to get going a little bit earlier. 

It was raining when I woke up and let the dogs out and I considered going to the Y and hopping on the treadmill, but I had a feeling the rain would stop soon, and it did.  I was feeling pretty good with the first two miles of 8:18 and 8:10 which is pretty fast for the start of a run.  It's not a hard pace after I am warmed up but sometimes it takes me longer to get going.   The next mile came in about a 7:40 and then the ones after that got faster.   The running seemed effortless this morning.  I thought I would relax and take it easy, but either despite that or because of that the pace was faster than the effort.

So, I was pretty happy with the run.  This happens sometimes on the day after a speed workout.

Average pace: 7:43 

I got home right at 7:30 as I told Jenny I would be back by then so she could get her run in.  Unfortunately, the next batch of rain was about to hit us.  She didn't get rained on but suffered through the pre-rain oppressive humidity.  Sorry about that Jenny. 

Planned no running day.

Biked to the Y.  Did some core work and weights then biked back home.

Longest run so far since marathon planned for tomorrow. 

I bought a new pair of Brooks Glycerin 6 on Thursday so I used those today. I went to Starkey park and got there just ahead of the official 6:30 opening. I thought I was doing pretty good getting there early but the parking lot was already almost full. Lots of people trying to beat the heat. Keith, Dixie and some others had already left for their ten mile run. Eric and Mike were getting ready to go out for 12 but they were going to do a faster pace than what I was planning. So, I headed out a few minutes ahead of them so I could start out slowly and then run with them for a bit once the caught up to me.

It was just barely still dark when I started, first mile was slow and a little bit faster on the second mile. By about mile 4 I was just under an 8:00 pace when Eric and Mike caught up. I stuck with them for about a mile at a 7:12 pace. I then let them go but kept them in sight. They got to their turn around point and I kept going. The sun was still low so not too hot yet but the humidity was kind of tough, there was a low hanging haze in the air. There were large puddles across sections of the bike trail. Ever since I have been running here I have seen the signs saying that the trail was kept low to preserve nature so it might flood but had never seen flooding before. I was able to go around most of them except for one that I had to go through.

I finally was approaching the turn around point just before it got too hot. I thought it would get worse but it actually stayed about the same due to the partial cloud cover. By mile 12 I was feeling a bit over heated so I stopped at a water stand and doused myself with the cold water (for which I am extremely grateful that the trail provides cold water). Pace was bouncing around between just over 8:00 and just under 8:00 for most of the second half of the run.

Average pace: 8:01

And finally I was done! Next week I'll definitely start no later than 6:00 - but probably from a different spot.

Cooled off in the pool when I got home, that sure felt great.

Note: new "Trainer 1" miles - aka Glycerin 6 start at mile 461