Trying to improve my running

1st run (5.63 miles)

Ran up wade road again today for the morning run. I went further today than usual trying to get 5 miles in, as I had more time before going to work. I guess the whole road had an average grade of 1.8%, it was 1.54 miles long  and gained 150 ft of elevation. My time for the road was 13:32, average pace 8:47/mile.

There were several steeper parts. The first hill that I run regularly is 3.6% only 0.21 miles, I did it in 1:49 (pace 8:39). One section of the road that felt pretty hard to me turned out to be 2.3% grade and 0.97 miles. I did it in 8:35 (8:51/mile). That section include the steeper hill. The second somewhat steeper portion was 0.63 miles also 2.3% grade. I did it in 5:35 (8:52/mile).

Overall the first mile was warm up the next 1.64 miles were uphill then back down for 1.64 and mostly flat for the last mile.  Here are my splits: 8:44, 8:46, 8:42, 8:04, 8:21, and 8:28.

2nd run (3.9 miles)

I did 2 runs today to try and prepare my body to run for the relay next month. My 2nd run was also a run I have done several times. the first half is on roads and the second half is on trails it is a great run. I also did about a mile around the neighborhood "warm-up" chasing my kids on their bikes (I didn't time this). The first mile I went out faster than I meant too it is really flat and I guess I didn't notice how fst I was going it turned out to be an 8:11 pace. the 1st mile ends right at the pavement and I turned up hill, kind of gradual at first but steepening quickly at about 1/3 mile. The steep part of the hill is about 0.31 miles long and gains 151 ft (9.2% grade), it is also a trail and has quite a few rocks and looks like they don't want people to go up that way anymore b/c they have now planted a bunch of cacti and debris in the trail. I ignored it. Today this steep part took me 3:40 to get up (average pace 11:49/mile) I had to rest a couple of seconds in the middle. This is a great improvement from last time 1/11 I did it in 13:03/mile.

So on this run the 2nd mile has the big hill and the 3rd mile is on the trail and a ton of rocks going down from the big hill. The last mile is on the roads again. I was kind of surprised at how much slower my pace is on the trail than on roads. If I am going to do the trail 1/2 marathon I guess I better train more trails. Here are my splits: 8:11, 10:20, 9:37 and 8:25

Today's run I did with the kids. They rode their bikes while I ran. It made the run interesting the first mile I was kind of chasing them but then they started to tire out and I had to keep going back to get them. It was a fun family activity though. I was glad to be able to do it with them. It was really good for them to get more experience riding. The last 0.7 miles I did after dropping the kids off at home I averaged 8:11/mile for that part.

Here were my splits: 8:34, 8:40, 8:34, and 8:09.

I think I was tired out fromt he other days 2 runs. I did the hills up wade again today. I was slower than earlier this week. I was trying to think about going fast but my legs just didn't seem to want to. Here are my splits: 8:56, 8:49, 8:46, 8:22, 8:39 and 8:13.

Ran up wade road agian. This run seemed pretty easy. I guess that is what a day of rest gets you. I did it at about the same pace as earlier this week just a little bit faster. The first mile was warm up mostly flat. the next 1.5 was uphill (gained 153 ft). then back to the start. Did a little bit extra at the end with the jogging stroller (dropping the kids off at school) so my wife could go out and walk/run. Here are my splits: 8:43, 8:42, 8:25, 8:06, 8:19 and 8:32.