sub-3 or blow-up trying

Jogged 1 mile, ran 3 firm (7:08,7:10,6:54)...stopped to stretch...ran another 3 firm (7:02,6:55,6:56)...jogged the last 1.25 as a cooldown- 8.25 total. 

Tough run, a little warm out (70) and the legs were still tight from last week. 

Ran w/my 2nd oldest...1 mile warm-up...three miles firm (7:10,7:30,6:15), and then 4 miles slow- 8 miles total.  Legs are really beginning to respond to harder workouts.  Steady patience in my progression is beginning to pay off. 

8.5 miles @ just under 8:45 pace.

8.5 miles towards the Point and back. 

Ran a frustrating road race, but will just treat it as a training run.  There was a night time 5k/10k race that was close to home and had the distance I was looking for.  Was a little nervous when my name was not with the 10k folks...they were cooperative and switched me from 5k to 10k without trouble.  Then when I began asking volunteers about the course, I was receiving mixed reponse on questions as simple as where's the starting line.  When I saw a few serious runners with headlamps, I realized maybe I could get lost on the course.  An organizer assured me that there would be like 75 volunteers in place that would make it impossible to get lost.  Lined up and felt it would be important to stick with a group who seemed to know where they were going.

First 5k went fairly smoothly...my watch said 6:22 for mile 1 and 6:32 for mile 2...the neighborhoods were dark, volunteers were definitely alongside the course, and I stuck with a group of 4 that seemed near my age.  As we reached the 3-mile marker, all 4 runners that I was with peeled to the right to finish a 5k...I was told to go straight around the buses.  As I rounded the buses, someone yelled for me to turn back, I had gone too far...I quickly got back on course and started loop 2 on the same 5k course.  From this point to the end, I never saw another 10k runner.

On my second loop, I noticed at each turning point there were volunteers on both sides of the road, so I'd yell "10ker!" and they'd all wave and then I'd go "Right or left" and would have to pause to hear a response before turning.  After a mile and a half of this, I caught the 5k stragglers and would have to work hard (in the dark) to get the attention of "course guides" to tell me which way to turn.  Got off track maybe 3-4 times and then notice my watch beep 6 miles well before the finish line.  Was shocked to see my time at 43:56, but then looked down to see that my watch said 6:45 miles.  Not sure what my splits were after mile 2, but I felt I was keeping 6:35-40 pace and then just slowing down at each corner to figure out where to go next.  I've plugged 6:45 into the running calculator to get a better since of pace for the sake of adding to my training log.  Was also surprised to find out I was 4th overall.  Probably alot more "fun run" type people who really enjoyed the race, so tried to keep it positive and will probably not return.  At least I got a good training run in. 

One mile warm-up, 6 x 800 @ 6:45 pace (alongside my 2nd oldest to help her with a workout) and then an extra 3 miles at the end- 9 miles total. 

1 mile warm-up, 3 miles @ 7:21 pace, and then another 1.5 for 8.5 miles total. 

My 15-year-old made huge progress over the past year and has now hit a plateau.  She was at the verge of breaking 21 minutes for a 5k in September and now is struggling to break 23 minutes.  Her base is real strong- ran 10 miles @ 7:45 pace a couple week ago.  So this week I've been doing workout with her to get the leg turnover going.

Ran 1-mile warm-up with her and then did 400 x 20 at the track- all between 95 and 99 seconds- did the 2nd 10 faster than the 1st 10- her 19th was the 2nd fastest of all 20 laps.  Jogged home for 12.25 miles total. 

10 slow miles.

4.2 slow miles.

Another 6.2.

1 mile warm-up and then ran 5.75 firm w/my 15-year-old (7:32 pace for first 4 and then just hung on around 7:45-8min pace), jogged another 4 to make it 10.75 total. 

9 slow miles.

Ran 1 mile warm-up, picked it up for 2 miles (7min, 6:40min), and jogged the rest for 9 total. 

2.5 miles slowly.

9 miles through golf course w/daughter- very sluggish today.

14 miles w/my oldest 2...1.25 warm-up, the next 10 @ 8:15ish pace and then jogged slowly the last segment. 

Ran 10 miles w/my 2nd oldest, including three 1 mile repeats at mp (7:22 avg). 

9 miles on golf course path w/2nd oldest.

9 more miles on the golf course paths w/2 oldest.

1 mile warm-up, wanted to do 3 @ 5k pace, but ran out of steam on 1st half of mile 3- 6:22,6:24,6:16 for the last .5...jogged the rest for 8 miles total.

Ran an easy 7.5 w/family in WV. 

Slogged 14 miles w/my 2 oldest- first 11.5 @ about 8:20-30 pace and then just crawled the rest of the way.

7 easy miles.

9 miles.