Slow & Steady Wins the Race :-)

Feeling tired and sluggish after yesterdays 9 miler, and my calves were burning from all the hills yesterday.  Plus had a few too many beers at the bowling alley last night (spent the night at the Winters') and was feeling that too.  You can tell because my 4 mile average was slower than my 9 mile average yesterday! 

9:13 average, with splits of:

9:19, 9:22, 9:07, 9:06.  Total ascent of 516 feet. 

4 @ 6.7, 1 walking cool-down at 4.0

All walking at 4.0, was feeling still some calf tightness and just not feeling it today!

Ran 4 at 6.7 mph, then walked a cool-down of .67 at 4.0. 

Outside!  how I miss running outside every day.  I cannot wait until daylight savings, longer days, and warmer/drier times.  Summer hurry! 

Ran the 9 miles a full 2 minutes faster than I ran last weekend's 9 miles, though last weekend's was substantially hillier.  Hopefully that just means my calves won't suffer as much this week.

Total Time: 1:19:08, 8:47 min miles. Yippee!  I need to keep this up so I can break 2 hours in the half marathon I'm running the first weekend in April.

Splits:

9:06, 9:20, 9:01, 9:01, 8:40, 8:22, 8:37, 8:33, 8:23.

Total Ascent: 925 feet

I realize now how this is the distance I need to be going just to train for a 10k.  I could feel myself get substantially tireder, my legs starting to grow heavy, right at around 7 miles.  But on the other hand, it also shows me the importance of warming up properly, and I guess I really need to warm up with 2-3 miles, as my last fiive miles were all faster than the first 4.