The Long Run

Ran in the "hilly" neighborhood with Dixie.  Took it a little bit easier today.  Good run. 

Average pace: 8:24

Did my Monday morning better than nothing upper body workout when I got home.

Slept in until 6:00 instead of usual 5:30.  Ran 3 miles with Jenny before she turned around since she was only doing 4 miles.  I headed over to Trinity Oaks neighborhood and did a loop around Kinsmere before heading back.  It was nice and cool this morning so there was no problem with needing water.  Felt good throughout the run and picked up the pace a bit for the last half mile home.

Average pace: 8:05

Ran with Jenny and Jamie, did about 5 miles with Jenny including two at her planned marathon pace.  We were doing pacing practice since she is going to run with the 3:40 group at Nike San Francisco marathon this weekend.   Ran the rest with Jamie except for about the last half mile by myself. 
Wonderful morning for running, good to get a little extra distance in this morning.

Average pace: 8:27

I ran with Jenny for 3 miles, then shortly after that I started on doing 2 x 2mi + 1mi with a goal pace of 6:25.  First set was hard to get to the pace I wanted, but I managed to get there at the end of the first mile, then did about the same on the second mile.

For the second set, the pace was easier to get to and I was able to hold a little bit faster.

I was running a little bit late, so the final mile came in handy to get me back home on time.

Splits: 6:24, 6:23,   6:18, 6:20,   6:19

When I had woken up this morning I wasn't feeling up for any kind of speed work, but with the half-marathon not too far away (10/31), I wanted to get in some longer repeats.  Glad I went ahead and did it.

Average pace: 7:37

Woke up a bit earlier to see Jenny before she left for her flight to San Francisco, then got ready shortly after that and headed out on my run.  Met up with Jamie and ran with her the rest of the way except for the last half mile by myself.  Good run, a little bit faster at the end but conversational pace the whole way except for when I had to speed up to get through the gate before it closed.  Another great morning weather-wise also.

Average pace: 8:27

After the run, completed another better-than-nothing upper body workout.

It felt like a weekday run.  I ran my usual weekday route and did about the same mileage, the weather was cool and pleasant.  Easy pace overall with a gradual speed up to about 7:30 pace the last mile.

Average pace: 7:54

I took the boys to their Tae Kwon Do class in the afternoon.  Usually I'm just there to watch but some times I'm asked to do something.  They were doing some running drills outside and I had to run against my oldest son, a race to a bench and back, about 0.1 miles each way.  I think it was the hardest I have ever run for that distance.  He kept on passing me and then I'd catch up.  I didn't want to just let him win and it looked like he was going to win a few times but he finally faded at the end.  I have a feeling I might not be able to beat him next time!

There was a spectator in the pond next to where they were running, an alligator that the kids had name Pablo