The Long Run

I felt cold this morning, even though it wasn't that cold outside.  Running would warm me up.  I went to the Y and did my usual Monday morning routine with an added bonus of a couple minutes on the rower to try and loosen up some more.  Got onto the treadmill and ran for 30 minutes which turned out to be 3.6 miles (8:20 average pace).

Headed outside, where it was now pretty nice out, sunny.  Ran my favorite out and back route from the Y for six miles, averaged 7:38 pace.  One of my socks had a hole on the back of the heel so I had to keep adjusting it to keep the shoe from rubbing against my skin.  Threw out the sock when I got home, I shouldn't even be wearing those socks (non-running socks) when I run.

Another good, easy run, this time with company.  Ran with Jenny this morning, she did 7.5 miles so we ran together until almost all the way home, then I added one more loop around the neighborhood.

A while back I was thinking that I did not own a hat with a visor.  I recently came across my Moab half-marathon hat which I had forgotten about, so I wore that this morning to keep warm, which did the trick.  Still able to run with shorts, so it wasn't that cold (high 30's maybe).

Average pace: 8:11

It was a good run this morning.  I spent extra time warming up and getting ready, and once I went outside I felt ready.  This was my first tempo run in quite some time.  I had what seemed like a daunting goal of 4 miles @ 6:33.  I have done this time and distance (approximately) before but it had been quite a while.

Warmed up with 2 miles easy, stopped briefly to take a gel, then got going.  I was able to get on pace and hold it.  Not easy to hold it, but I did.  The last mile started feeling difficult due to a tightness in my calves/ankles area, but nothing terrible.

splits: 6:33, 6:31, 6:20, 6:29

Big confidence booster to finish this run.

Cooled down with a little over 2 more miles at an easy pace.

Average pace: 7:35

Last run for the month, year, and decade, and first run of a new year of marriage - 15 years today!  Ran with Jenny on a very pleasant morning.  Usual routes around the neighborhood, ended up with 8.25 miles @ 8:33 average pace.

Jenny's Mom thought that I should map out where I could have run this year if I started from Tampa and ran someplace for the number of miles I did this year, so, almost 2700 miles would get me to Boise, ID

HAPPY NEW YEAR !

Start of the new year.  Nice morning for a running, slept in just a little bit (6:30) and ran with Jenny for a very pleasant 8 miles.  Not too much to report, just did then run and enjoyed it.

Average pace: 8:43

Chilly morning in Starkey park.  It felt a lot colder than it really was (about 39°).  Started running about 6:20 initially with Mike and Eric.  They were just doing 8 miles so I ran 4 miles out with them, stopped for water and then the next group caught up with us.  Got going again with Raj, Tim, John, Derek, David and Keisha.  David and Keisha turned back after one more mile out.

The rest of us continued on, we were running at about an 8:00 average on the way out.  Tim, John and I turned around at the 7 mile point as Raj and Derek went further out so they could get a total of 18 miles.

Average pace: 7:42

Picked it up a bit for the return trip, mostly doing 7:30's with the last mile at 6:45.  Was feeling nice and warmed up by the end of the run, but quickly felt cold at the social hour.  It was good to catch up with Eric and hear about his fast marathon in Jacksonville and wish Mike and David good luck at Disney marathon in one week.