Fly me to the moon...

Eight miles along the trail in the late morning.  It was much hotter than I'm used to in the early mornings.  I didn't make it out to run with the gang this morning because I got to bed really late last night.  I figured sleep was more important.  The ankle felt fine, and I really only noticed it when going up and down hills.  I'm pretty sure I just strained it a bit carrying stuff up and down the hill at the park on Saturday afternoon.  Total time was 58:36 (7:19/mile).

Ran with the Tuesday gang plus one.  It was Sasha, Jeff, Josse, and Michelle.  Michelle wanted to do a tempo in 6 minute pace.  Sasha and Jeff were going to pace her for as fas as she could hold it up to 5 miles.  Neither Josse nor I wanted to go that fast this morning for various reasons.  I wasn't feeling very well last night and had a headache most of the day.  Josse wanted to be fresh for a 5K she is running this weekend.  We all ran about 2.5 warm-up and then started the tempo.  We stayed with them for the first mile and then backed off.  I came through in 5:58 for that mile, and Josse was somewhere around 6:10.  My head hurt a little after running that fast so I was glad for the slower pace.  We turned around after two more miles.  We kept thinking they would catch up to us, but they never did.  Total time was 68:42 (8:05/mile)

Ran to Sasha's house, but nobody was there.  Jeff's car was parked in the street, but no sign of him either.  I waited 5 minutes to see if they were looping the block or something, but they never showed up.  I figured they must have gone earlier and took off on my own.  Met Matt along the trail around Geneva road, and he had not seen Jeff and Sasha either.  About a half mile later we met them going the other direction.  Matt turned around at the 3 mile mark while I continued to the 4 mile mark.  It was a nice run.  Total time was 61:39 (7:28/mile).

Today was an interesting one.  I overslept and jumped out of bed a little after 6 to run to Sasha's house.  They were just heading out the door so I was glad I caught them.  Sasha wanted to run a 200m time trial.  We headed to the track and did some strides to warm-up.  It was 4x100m with 100m jog in between at around 15-17s pace.  Then we did our first 200m.  I came in around 29s right with Sasha.  Jeff was a couple of seconds ahead.  We jogged some more and then tried it again.  My time was 30.5s and once again right with Sasha and Jeff a little ahead.  The first one was from a jogging start and the second from a standing start.  I was surprised at how slow I was.  I have definitely lost some speed since university.  I used to run 28s back-to-back with no problem in training shoes like today.  Sasha and Jeff had racing flats, but it shouldn't make a significant difference.  I felt like I had another gear, but my legs just wouldn't go.  We did another 100m at the end to test timing between Jeff and Sasha.  Then it was back home with a little extra to make it 8 for the run with the gang.

Ran with Jeff, Sasha, and Matt.  Matt joined us on the trail after about 3/4 mile.  We got to the 4 mile mark, and I decided to do the full 10.1 for my long run of the week.  I don't know if I will have time tomorrow to do it.  I was getting tired towards the end, and my hamstrings and quads were a little sore from yesterday, but overall it went well.  It was quite slow though.  Total time was 1:25:27 (8:03/mile).

I went longer yesterday because I didn't think I would have time to do it today, and I was right.  We did some cleaning in the morning and shopping in the afternoon.  Then Kathleen had a baby shower with mission friends and former roommates.  After that we had birthday party/picnic with a family that used to be in our ward.  I was able to squeeze in 6 along the trail while she was at her shower.  I am still sore from the 100s and 200s on Thursday so it was slow going.  I've found that if I'm a bit sore from a hard workout like that it helps to do some faster miles.  It helps to work out the soreness.  I did 6x100m with 100 m rest followed by 2x200m with 200 m rest after a 2 mile warm-up.  The first 100 was 20.8s, and it hurt.  Next one in 21.31s, 20.97s, 19.72s, 18.62s, and 18.84s.  The first 200 was 38.32s followed by 38.59s.  I ran the rest of the way home and ended up with a total time of 43:43 (7:17/mile).  Looking forward to some rest tomorrow.

The usual 0.5 to Sasha's house and back with the 8 miles in between along the trail.  It was the usual gang this morning as well.  The pace was quite slow, but I didn't care because my legs are still a little sore.  Total time was 1:10:08 (8:15/mile).

I haven't run or blogged the last couple of days not because my wife had our baby, but because I was sick.  I had a fever Monday evening and all day Tuesday with some dizziness and fatigue.  I woke up this morning feeling fine, but I didn't want to push my luck and go for a run.  I plan on going tomorrow morning though.

It felt good to get out after a couple of days of inactivity.  I was surprised to find that my quads were still a little sore from the speed work.  Total time was 50:27 (7:12/mile).

Eight miles along the trail at about 7:16/mile pace overall.  I did 4x200m in the middle at 5:30 pace with 200m rest just to see how that pace felt.  It felt pretty good.  I met Sasha along the trail in the last mile and finished up with him.

Sasha called me up about 5 and wanted to know if I had run for the day.  I hadn't done my long run yet so I decided to do 11.5 with him.  We were planning to start about a quarter after, but it ended up being after 5:30.  Just before we started he said that he had a time constraint and needed to go a little faster.  He asked if 7 minute per mile pace would be acceptable.  I wasn't expecting to go so fast, but I said yes.  We ran anywhere from 6:38/mile up to around 7/mile.  I felt pretty good until about the last 2.5 to 3.  I hadn't had enough to drink and was getting pretty dehydrated.  It was tough at the end.  It was an eventful run with eating some of the numerous bugs along the trail, dodging little kids on bikes and fishermen, and jumping over snakes.  Total time was 1:19:32 (6:55/mile).

I intended on getting up this morning and running with Sasha, but my alarm didn't go off. I woke up and looked up at the window above our bed and noticed it was pretty bright out for this early in the morning. I then looked at my phone and saw that it was 6:18am. I checked and the alarm was set correctly and on. I never heard it go off and neither did my wife. I don't know what happened. I ran a little later, and it was already quite warm out. I only went 6 because I'm still feeling dehydrated and my quads are still a little sore. I don't think I've completely recovered from being sick last week. At the very least I don't think I've caught back up on fluids.  Total time was 45:06 (7:31/mile).

I felt better this morning.  I thought about getting up early this morning, but I woke up a little before my alarm and turned it off.  It was another late morning run.  The quads are still a little sore.  Total time was 58:32 (7:19/mile) for 8 miles.

Ran the out and back 10.1 on the trail with Sasha and Jeff.  Felt pretty good.  The pace was pretty slow for the first 7 and then picked up to 7:30 pace for the last 3.  The extra 0.5 was to and from Sasha's house.  Total time was 1:23:41 (7:53/mile).

An easy 8 along the trail with the usual 0.5 to and from Sasha's house.  We met another blogger along the trail and ran with her and her dogs back to Sasha's.  The legs felt pretty good today.  The soreness is almost all gone.  Total time was 70:39 (8:18/mile) so we were a little behind the 8 minute mile guy, but not bad.

It's a girl!  Symphany Amanda was born on Saturday at 3:05pm.  She is healthy and so cute.  I haven't gone running since last Thursday, but I think that is okay.  I'll get out really soon.

This was my first run back after 10 days off taking care of the baby.  Jeff was the guinea pig for some Sasha science data acquistion.  He had the heart monitor on during the run with various pick-ups to measure how it changed.  We ran out to the 8 mile turnaround on the trail while doing a couple of 100m sprints and varying paces.  Then we stopped at the gate to get Jeff's heart rate down as close to resting as possible.  He stood as still as possible while swarmed by mosquitoes while Sasha and I ran back and forth to avoid them.  That accounts for the extra 0.1.  Then Jeff ran an all out 100m from a standing start.  Then Sasha wanted to see how it would change while going 6 minute/mile pace.  They ended up hitting a mile in 5:50 and I was about 30 seconds behind.  I though that was pretty good for 10 days off and only 3 hours of sleep the night before.  I felt pretty good during the run except during the fast mile.