I started the day by running 6.2 easy miles with Larry. We ran up past Cascade golf course and back and averaged 9:34/mi. Larry is hosting a young Japanese visitor for a week and had to get back for some morning activities.
I had planned on doing around 14 miles to make sure I got over 50 miles this week, so after a short walk with Larry and a quick pit stop at my house I headed out again. I decided to head up the Main St. hill to Oak Canyon Jr. High and then get on the canal road and head north until I got to 4 miles and then come back. I was toying with the idea of trying a few marathon pace miles on the way back if my legs felt up to it.
Today I was trying out the new shoes I bought yesterday, Brooks Axiom 2's. They felt great while running with Larry, and as I ran north on the canal road I continued to feel pleased with my selection. So much so that I decided to a little over 5 miles out, and do 4 miles at marathon pace effort on the way back. I had averaged around 9:30/mi with Larry, and just under 9:00/mi for the first 5 miles of my solo run. I decided that 8:00/mi would be a good goal for my tempo run, but I was going to focus on form at a marathon pace effort and let the pace be whatever it turned out to be.
One of the ways I try to maintain marathon pace effort (not too fast and not too slow) is by monitoring my breathing patterns. My breathing pattern is normally 1-2 1-2 at marathon pace effort, inhaling the first 1-2 and exhaling the second 1-2, while maintaining good form and foot turnover. I did this for my 4 tempo miles and my splits were 8:10, 8:02, 7:59, and 8:07. I was a little disappointed with the 8:07 at the end, and I had about a half mile of canal road left before my turnoff, so I picked up the pace and switched to my faster 5K/10K breathing pattern of 1-2-3 1-2-3, exhaling on 1 and inhaling on 2-3. I averaged 7:33/mi for this stretch. I then slowed down to 8:45/mi pace for the last 0.7 miles home, feeling quite satisfied with my 16.45 miles workout this morning. I enjoyed my run with Larry, my solo run on the canal road, my new shoes, and just being out on a brisk, beautiful, and sunny fall morning.
I think I may even enjoy putting up the Christmas lights today. I have to get on my high roof to do it so I want to get it done before winter settles in. I usually do it the first good weather Saturday in November, but it's close enough to November, and with me getting shoulder surgery on Tuesday it may be a while before my shoulder feels up to putting up Christmas lights again. (Axiom 16.5 miles)
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