The Long Run

I did my usual treadmill and then outside run at the Y this morning.  It felt like a big treat to only have to do 9 miles (it sounds weird to hear that).  Warmed up inside on the bike, did some core and stretching then got onto the treadmill for 4.48 miles at about an 8:20 pace.

Headed outside into the warm and humid air.  Streets were wet from last night's ran.  But, the run felt pretty good.   First mile just over 8:00, then the next 3.56 were a little bit faster.

Average pace outside: 7:38

Hopefully Dixie will do 9 with me tomorrow morning.

Ran with Dixie this morning in the Lansbrook area.  Arrived just before 5:30 and got going shortly after that.  Took it out nice and easy and did not pick up too much more after that.   Weather was nice out, about 1 degree short of being warm.  Streets were wet from last night's rain but were not slippery.   Stepped onto a curb a little funny on the last mile and could feel it afterward but fortunately it is not hurting now, it could have been a lot worse.

Average pace: 8:17

tomorrow is one last set of 1600's

One last track workout before the marathon.   Drove to the Y, warmed up inside on the bike and did some stretching and core as I usually do.   Headed outside for an easy pace 2 miles, then headed to the track across the field.  Temperature was decent although not quite cool enough for "superman weather".  

Goal was 4 X 1600 @ 6:17.

I knocked out each 1600 but didn't have a lot of enthusiasm.  It was more businesslike, still got the job done though.  800 jogging between the 1600's.  Splits were similar to last time.

actual:  6:05, 6:08, 6:06, 6:08

 The 1st and 3rd ones were run counterclockwise around the track and the other two ones were run clockwise.  It's odd that I run slightly faster when going clockwise.

I saw Kathryn out running 800's in the grass with the cross country team.

Finished with a little over a mile of easy running.

Just a little over 2 weeks left.  I'm keeping my eye on the weather, it could be nice, it could be cold or windy or rainy, or cold windy or rainy.  If everything lines up right it could be pleasant with a nice tailwind  - a person needs their dreams   :)

Switched my rest day from Friday to today, since I was going out of town and Jenny needed to do her run early.   Feels weird to not be in my routine.

Easy run day today.   Went to the Y and split up my run between the treadmill and outside.  4.3 miles on the treadmill @ 8:20 pace, after a 10 minute warm up on the bike and some stretching and crunches on the ball.

Headed outside, ran by feel and didn't look at my pace until the end of the run.  4.8 miles @ 7:37 average.   It was a pretty decent morning outside.  Wet from last night's rain, some humidity, temperature a little warm but pretty tolerable.

Good run this morning.  Since I have done a lot of miles much slower than marathon pace and a few faster, I wanted to do some miles around what felt like a marathon pace.   It's getting light out later and there was some fog this morning and no moon out, so it was pretty dark outside right up until 7:00.   I was at Starkey park about 6:45.   Warmed up a bit and walked out to the main bike trail.   

Got going for a 4 mile warmup, starting out at 9:25 pace and working up to 8:11 pace.  I stopped at the water stop then saw someone coming.  It was Mike.  This was good since he pretty much runs at the same pace on this route, about a 7:20.  So, I ran with him.  We got to his turn around point and I decided to run back with him and add any more on at the end.  We kept the pace pretty steady just under a 7:20 average.  On the way back we saw some leaves fall along with what looked like a stick fall from a tree up above (about 25 or 30 feet).  It was actually a squirrel.  Poor thing didn't land very well and I think he might have broken his back and probably wasn't going to make it. 

We made it back near the parking lot and Mike split off, I went on a little further for a total of just over 13 miles with 9 at marathon pace - well, I hope this is my marathon pace:

7:14, 7:15, 7:09, 7:22, 7:18, 7:14, 7:22, 7:10, 7:10

Temperature was pretty cool at the start but was about 74 degrees at the end, nice only slightly warm with the humidity.

Average pace for run: 7:42