The Long Run

Good Monday morning run.  Went to the Y and did my usual routine with 10 minutes on the bike, some ab crunches on the ball and stretching.  Then got onto the treadmill for 4.65 miles @ 8:00 average before heading outside.  I felt a little stiff at first but was able to loosen up by going slow at first.

Mid-70's outside, not too bad, but looking forward to later in the week when we might hit high 60's again for morning running.   First mile in about 8:15 pace, then gradually picked things up and tried not to look at the watch too much.  Glad to finish this run and feel good without any real lasting soreness from Saturday's race. 

Finished 7.39 miles in 7:26 average pace.

Looking forward to 8 miles with Jenny in the morning and then three more after that.

P.M. - did the Inflict workout with Jenny.  I usually do these on Tuesday mornings but we decided to do the workout together because we were both feeling a little less than motivated.  Now, I feel like I've jumped into the week.

Ran with Jenny this morning.  She had 8 to do and I had 11.  Much easier to run 11 when you can run the first 8 with someone else.  It was warm and humid with humidity fog but nothing worse than usual.  It actually looked kind of nice.  We looped around the neighborhood then out to the golf course and then we went into a neighborhood we had not been in before.  Because of the new route, Jenny ended up going 9 so that just left 2 to do by myself.  I picked up the last 2 miles to about a 7:40 average pace.

Average pace: 8:46

Long tempo run tomorrow, then they start getting shorter (but faster).

Did my tempo run as promised.  Goal was 8 @ 6:41.  Weather wasn't so great, pretty warm with foggy humidity which lifted as the sun came up.  Thought about possibly not doing this run (or modifying it at least) since I had just raced on Saturday, but I didn't feel like I was in any danger of injury.  The run actually went pretty well and I didn't have an intense feeling of quitting like I did on the last tempo run.  It wasn't easy, but it wasn't awful (at least now that I look back at it).

Made my times for each split except for one of them:

6:36, 6:35, 6:36, 6:34, 6:42, 6:38, 6:35, 6:33

Cooled down after the tempo portion with about 1.8 miles of easier running to get back home.  Glad to finish this run.  Was a bit tired and moving slowly at first but felt great later in the day.

Average pace: 7:11

Jenny had her tempo run this morning so I offered to go along with her to carry the fuel belt and provide moral support.  The plan was to run just slightly back from her and let her lead the pace. 

We warmed up with one mile slow (9:59 I think), then started on the tempo portion.  Her goal was 7 miles @ 8:22.  I think this one went better than last time.  It was a good run and she made all of her splits with a little bit of time to spare on each one (overall average about 8:14).   She even had to stop and tie her shoe on the second mile but did not stop the watch.  At another point the garmins flaked out when we were in the area of some high tension power lines.  It straightened out eventually and the pace went back to where we though it should be.  Hers was reading about an 8:45 and mine was about 7:45 while they were flaking out (odd that our garmins were off in different directions).

Cooled down with another mile and a quarter to get back home then I went on ahead a little farther to get close to 11.  I stopped a little bit short because I'm slightly ahead for the week.

Average pace: 8:24

P.M. - did my Inflict workout, good to have finished the second one this week.  I skipped the second one last week due to the race on Saturday.

Nothing too fancy on this morning's run, just a relaxed Friday run.  I ran with Jenny this morning as she was not going to meet up with any of her running friends.  We did the usual neighborhood routes, running 7 miles together.  I then went ahead a little over 2 and a half miles by myself picking it up for the last mile or so.  Holding up pretty well with the mileage this week.

Average pace: 8:49

Went to Starkey park this morning, arriving just after 6:00.   It was pretty dark out but not completely due to some good moonlight.  I didn't have plans to run with anyone in particular and there were very few people there this morning.  Fortunately Keisha and Andrea were getting ready to head out for 10 miles so I joined them.  Andrea has no problem whatsoever starting out at a good pace, something I struggle with a bit.  So, for the first couple of miles before I was warmed up it felt difficult.

 They turned around at 5 miles, I said good bye to them and continued on.  I was feeling good at that point and gradually increased the pace.  Made it out to the 8 mile turnaround point and was at about a 7:30 pace.  The return trip felt pretty good.  I was also avoiding the brunt of the sun that was starting to come up, but it was at a my back which also helps.

Averaged under 7:10 pace for the last 8 miles with the final mile at 6:49.  Just as I was approaching the turn off from the main trail, a wall of runners was coming right at me.  There was a local 5K which had just started.  So, I ran on the grass and sand next to the bike trail and headed over to the race start/finish area.  I hung out for a bit and cheered on a bunch of the finishers before heading back to my car. 

Average pace: 7:29