All about that pace.

10:30am 2Peter 3 - Revelation 16

I felt like running fast today so I headed across the park and up Farwest hill a little quicker than usual and then back towards Steilacoom High School to do some laps around the track. It was locked up tight at the main entrance so I ran around the school and checked all the other entry points. Each one was locked up just the same :(  by the time I worked my way around the field to check them all, I had lost interest in running fast or even finishing my ten and just headed home. 

Distance Split pace
1.00 7:09
2.00 7:15
3.00 7:07
4.00 7:09
5.00 6:42
6.00 6:44
7.00 6:53
8.00 6:31
9.00 6:18
9.06 5:47

4:30am Revelation 17 - Genesis 16

It's getting light out early enough now that I feel safe running Steilacoom hill so I ran Farwest out to 112th and back, then down Steilacoom hill around the Church and back before a second trip up Farwest. I may even start running farther down Lafayette hill in Steilacoom to get primed for the 4 on the 4th. Now that I mentioned it, I will definitely start doing that. The view is great along Sunnyside Beach.

Avg pace 7:15

4:30am Genesis 17-31

My first crack at "speedwork" after a mile warmup I did the first quarter fast and recovered for 3/4. I did 6 reps of that and then a few regular miles down to the beach and back. I could really feel the workout coming back up the hill out of Steilacoom. At 10 miles I was feeling ok and did one more fast quarter to finish up. 

Distance Split pace
0.25 7:42
0.50 7:42
0.75 7:17
1.00 7:17
1.25 5:21
1.50 7:13
1.75 7:10
2.00 7:17
2.25 5:12
2.50 7:19
2.75 7:14
3.00 7:15
3.25 5:15
3.50 7:14
3.75 7:22
4.00 7:15
4.25 5:16
4.50 7:17
4.75 7:12
5.00 7:11
5.25 5:13
5.50 7:21
5.75 7:12
6.00 7:18
6.25 5:15
6.50 7:09
6.75 7:01
7.00 7:18
7.25 7:25
7.50 7:37
7.75 8:17
8.00 7:52
8.25 8:04
8.50 7:47
8.75 7:43
9.00 7:26
9.25 7:15
9.50 7:07
9.75 7:03
10.00 7:11
10.25 5:11
10.50 7:08
10.56 7:30

5:00pm

Ran to Masa to meet my daughter for the Tacoma Runners beer run. Fun run, lousy service at Masa. I ended up leaving with all my money after drinking a few glasses of water I filled myself. Most of the first run was into the wind so it was tougher than I expected.

Distance Split pace
1.00 7:21
2.00 7:15
3.00 7:15
4.00 7:22
5.00 7:31
6.00 7:30
7.00 7:25
8.00 7:20
8.78 7:00

The leaders were a little slower this week. I never try to be first at these runs I just try to keep up with the leaders so I don't have to memorize the route ahead of time. Usually there a few guys running in the low 6's. It felt like we were going a lot faster after my 8 mile warm up. The route was also a little short of 3 miles since the track at UPS was locked up. We were supposed to do a lap around it during the first mile.

Distance Split pace
1.00 7:07
2.00 6:23
2.77 6:30

4:30am

This is the first time I've run with Preston since Boston and he just destroyed me. I was gasping for air and begging to stop for a drink by the time we hit 6 miles. Running last night probably didn't help much. Next week I'm going to rest on thursday so he doesn't have to drag me around like an anchor.

Distance Split pace
1.00 7:39
2.00 7:25
3.00 7:44
4.00 6:59
5.00 6:58
6.00 6:49
7.00 6:36
8.00 7:03
9.00 7:02
10.00 7:01
11.00 6:48
12.00 6:12
12.07 5:23

7:30am

Post meeting run home from the coffee shop. First mile uphill.

Distance Split pace
1.00 7:31
2.00 7:06
2.57 6:52