The Long Run

Ran with Dixie in the hilly neighborhood.  It was cold again this morning but great for running once I was warmed up.  Took it easy and skipped the repeats on the hill.  I did do 4 strides at the end where it was flat.

Average pace: 8:13

Did my Monday morning better than nothing upper body workout at home after the run.

I ran with Jenny this morning.  This was the first run in a while where we did the entire run together.  I thought about doing a little bit more to get over 9, but felt this was a good day to do a little bit less.  Weather was nice and cool, a little cold at first until getting warmed up.

Average pace: 8:31

Tomorrow, I'm going to run with Jenny at her half marathon pace, then Thursday I'm do some 5k oriented speed work for me, such as 400m repeats, haven't done those for a while.

Ran with Jenny and Jamie this morning.  Jenny had her first successful speed work since before the Deseret News Marathon.   She did 2x2 miles at half-marathon pace.  I felt better this morning than I did on the previous morning.  

Average pace: 8:16

I wore my new Green Silence shoes from Brooks.  This is the next step down in weight from the Brooks Launch which I have had good luck with.  Going to do speed work tomorrow morning and wanted to break them in.   I noticed right away that these shoes don't really need to be broken in, they feel light and flexible.

As promised from yesterday I did some speed work today.  Jenny took a very rare day off from running, so I did the warm up by myself, about 4.5 miles.  It was warmer out this morning and I felt pretty comfortable during the warm up but soon was a little too warm due to wearing a long sleeve shirt.

Goal today 10x400m between 1:20 and 1:25, with equal times rest between each one.  It was hard to convince my body to run that first and at the beginning I bargained with myself to just do 8 instead of 10.  But, when I did the 8th one I was eager to do the last 2, even though repeat #8 was slightly off target, 9 and 10 were better.

Splits: 1:25, 1:25, 1:18, 1:24, 1:19, 1:25, 1:19, 1:27, 1:23, 1:23

Cooled down with an easy run back home.

The new shoes felt better today especially during the speed portion.  My legs felt heavy during the warm up and for the first few repeats, but I felt great on the jog home, although a little bit sore later during the day.

Nice run by myself this morning.  Took it easy in the beginning and picked it up a little bit towards the end.  Legs felt ok from yesterday's speed work and felt even a bit better after the run.  Temperature was good and I'm enjoying running in the light again.

Average pace: 7:46

Nice and sunny morning in Starkey Park, temps in the low 50's.  Met up with the whole group for the start of the run.  I was going slow than most everyone else for the first part of the run.  David J hung back with me and we ran together for 6.5 miles when he turned around.  I continued on to the 8 mile point and then turned around.  I picked it up for the last 5 miles, and gradually increased from a 7:02 pace to 6:30 pace for the last mile.

For about the last 1/3 of a mile I found myself in the middle of a cross country meet.  I was running along with a pretty good size group and even passed a few people but then turned off the path to head to the parking lot.

Average pace: 7:35

Enjoyed a bit of social hour then headed back home.

Delicious, home made sour dough waffles with strawberry topping waiting for me at home!