The Long Run

Went to the Y this morning, which I hadn't done for some time.  Old routine there, bike warm up, stretching and crunches, then onto the treadmill.  Did 4.1 miles right at 8:00 pace (slow start with progressively fast to about 7:20 pace at the end).

Then headed outside for another 4.22 miles at 7:27 average pace.

With 76°  weather outside now, it's not so bad at all especially with some cloud cover.

Had time for some leg extensions and curls before heading home.  Sammy and I walked Andy to his bus stop then we walked a loop around the park.

Finished up with a few more exercises at home, so maybe a total half hour of strength training altogether.

I'm guessing it was about 70 degrees this morning, the coolest it has been in months, a hint of fall finally!

Nice run with Jenny along the usual routes.  The pace felt easy and comfortable with a little bit of pick up at the end.  I thought about doing some more once we got home but figured just over 9 was good enough since yesterday's run wasn't quite the recovery run that it should have been.

Average pace: 8:33

Another nice and pleasant morning for running.  Out the door at 6:00 sharp with Jenny.  We first intercepted Kathryn, then picked up Jamie.  The 4 of us ran together for most of the run but split up on the way back as each went home.  Did one more mile by myself to get over 10 for the morning.

Average pace: 8:43

I'm really enjoying this wonderful weather.  Nice 71 degrees this morning.

We ran together for almost 9 miles, then I did some strides, 12 by 25 seconds each with 50 seconds between each one.   I had been thinking about doing something more extensive as far as speed work goes, but I decided I'd better not push too hard today.  The strides at the end was a fun way to add on some more mileage.

Average pace: 8:16

Ran by myself this morning.  Pretty decent weather and somewhat non-eventful run.  Quicker pace throughout with a faster last mile.  Pretty successful week of running so far this week.

Average pace: 7:40

Going for a longer run tomorrow!

Longest run I've had since the marathon.  It went pretty well.  I wasn't worried about it but at the same time I needed to take it seriously since it is not quite yet nice fall weather.  Dixie was up for doing 16 with me.  We decided on starting at Longleaf neighborhood and running up Starkey Blvd into the park and doing most of the miles there.  Usually we will have someone pick up our stuff and leave it in the park for us - like food, dry shirt, towel.  And then we'll get a ride back with someone.  But, we weren't able to arrange the stuff pick up and ride home so decided to just do the out and back from Longleaf.  It would save time on the drive and make it less of a production.  The weather was warm but not hot, but not quite cool enough to be nice, very in between.

The run overall went pretty smoothly.  We started out slow for the first mile, then gradually picked up to around an 8:00 pace and held that for most of the run, then went faster the last few miles with the final mile about 7:15 pace.  This run turned out to be Dixie's long run "PR".  Big difference to just a few months ago when he would be "done" at mile 11 out of a 13 mile run and average about 8:50 for the entire run.  The miles are starting to pay off for him.

Average pace: 8:04

Finally made it to over 60 this week!  I've been meaning to get here sooner, but at least I've made it now.

Took a dip in the pool after the run to cool down.  Water has been refreshing due to all of the rain we've been getting.

Then, unfortunately I had to spend a good part of the rest of the day at work.  Big stressful deadline looming!