The Long Run

(Late post, finally catching up for the week).

Met up with Dixie at our usual Monday morning spot.   He had taken a few days off due to a sore achilles and this was his first day back.   We decided to take our usual route, skip the hills and see how he felt.  Decided to turn back after 1.5 miles, so we just did 3 miles together.

I continued on, and headed south down the trail and into the Lansbrook neighborhood where I had not run for a while.  Rest of the run went well and it was a nice change of scenery.

Average pace: 8:22

Ran with Jenny this morning, easy pace.  Added on just a little bit at the end.

Average pace: 8:36

After the run, did my upper body better than nothing routine (with some squats thrown in this time).  I usually do this on Monday, but wanted to make Monday a little easier.

Ran with Jenny on a cool but humid morning.  She was doing 5x1km repeats and I was along for moral support and company.  We warmed up for two miles, then did the repeats which went well, with Jenny hitting each one at a 7:00 pace or a little faster.  This was her second speed work in recent times and her second successful one since before the marathon back in July.

The last time she did this work out it was after several weeks of 5K specific training, and today's workout was after mostly just base miles.  No apparent loss off speed and she seemed stronger than last time (although she claims she was just pretending to appear stronger!!).  In any event, a good run.

Average pace: 8:19

(falling behind on my blog entries again!!)

When I woke up this morning, my first thought was that I was glad that I had already done my speed work yesterday.  Oh, wait I hadn't done it yet!

I did my warm up with Jenny for about 3 miles, then got going on 5x1km repeats at 5K goal pace.  Splits were pretty even, hard effort but it never felt hopeless.

(paces) 6:04, 5:58, 6:02, 5:48, 5:53

The shoes felt better this time than they did last Thursday when I wore them.

The weather started out nice, just slightly chilly, but instead of warming up got cooler with some fog rolling in.  Felt like I had been misted on by the time the run was over.

Average pace: 7:56

Nice, easy run with Jenny, Jamie, and Kathryn.  Jenny and I started out at our house, picked up Kathryn on the corner near her house, then a half mile later picked up Jamie near her's.  We all ran together about 5 or so miles, then Jenny, Jamie and I ran the rest of the way.  Wore long sleeves this morning as it was low 50's.

My legs were feeling a bit tired this morning, so I was happy to mainly just follow along, listen and occasionally contribute to the conversation.

Average pace: 8:48

Still feeling a bit tired afterward, I thought about not doing my upper body better than nothing workout, but realized I cut just scale it back a little bit, as long as I was doing something it would be better than nothing.  So, I cut out the weights and just did the pull-ups and push ups.

Nice run in Starkey Park.  Started out with a few of the others.   Caught up to Raj and Derek about 5 miles out, ran with them until the 7 mile point.  I went another quarter mile and turned back and tried to catch back up to them.  Didn't quite make it but came pretty close.  Made the run kind of fun for the 3 of us.

Average pace: 7:38

Didn't stick around for social hour very long, needed to get back so that Jenny and her Mom and sister could head down to pick up their race stuff for Sunday's half marathon in St. Pete