Fly me to the moon...

I started with a quarter mile warm-up to Sasha's house.  Then I did some stretching while waiting.  Ran 3.5 with Sasha and Jeff, and then turned around.  It was a fairly easy pace for the first few miles and progressed into 7:20 pace for the 4th mile and ended up at around 7:09 pace for the last 2.  Total time for the 7 was 52:47 (7:32/mile).

I did a quarter mile warm-up to Sasha's again.  Had a good group of Sasha, me, Jeff, and Josse.  Josse wanted to do the 5 mile tempo run in around 7 minute pace, so we warmed up about 1.375 miles and then started it with the three of us as pacers.  Jeff and Sasha led the way with me either beside or behind Josse.  The final time was 34:10 with splits of 6:43, 6:39, 6:49, 6:54,  and 7:04.  That is the longest tempo I have run for awhile, and I was pleased that the pace felt easy and sustainable.  About 2 months or so ago, that would have been much more difficult.  In fact, I ran the Rex Lee run on March 15th and my pace for the 10K was only 6:45/mile.  I'm definitely making some progress.  I finished with another 1.375 to my house for a total of 8 for the day. My total time for 7.75 was 56:19 (7:16/mile).  It was also fun to see the Sasha treatment during the tempo as he was encouraging Josse and asking her to give him five.  That was the first time I have seen it.

I did 7 easy miles along the trail in 49:23 (7:03/mile).  I saw a couple of snakes on the trail, and I nearly stepped on one of them.  I'm not really a fan of them.  The extra 0.25 was running from my office to the testing center in the rain.  Splits were 7:13, 7:06, 6:59, 7:04, 7:01, 7:02, and 6:55.

Ran 0.25 to Sasha's house.  Did some stretching and then started with 2 laps around the block with Sasha and Jeff for 0.7 miles more as we waited for Hyrum.  He never showed so we headed for the trail.  I ran 2 and then turned around because I needed to get back home.  My wife and I have been cat sitting, and we feed the cats in the morning.  Total for the morning was 4.95 miles with 4.7 of it in 35:04 (7:27/mile).

Ran 4.05 in the evening in 29:01 (7:09/mile).  I had splits of 7:26, 7:18, 7:00, and 6:48.  I think this is the first time I have ever done 2 workouts in the same day.  It felt good.  The legs felt fine.

Quarter mile warmup to Sasha's again.  I got up late this morning and had to rush around.  I generally like to get up about a half hour before running and eat and drink something small.  I didn't have time this morning.  Ran with Sasha and Jeff out to the 4 mile mark and turned around while they continued.  It was an eventful run.  Sasha wanted to see if Jeff could still sing at 5:30 pace so we picked it up at about 1.3.  He sang the Star-Spangled Banner as we ran about 600 m in 2:03.  I was impressed.  He was a little off key in parts and out of air in a few, but not bad.  Then Sasha sang at around 8 minute pace.  Not being known for his singing ability, he was off key for most of it.  I didn't do any singing myself.  Total time was 62:41 (7:50/mile) for the 8 miles.

Nice long run of 10.25 in the early evening.  It was nice except for the bugs along the trail.  I went to the end of the trail and then added some extra on a the end.  My total time was 72:14 (7:02/mile).  I felt pretty good, but my legs were feeling a bit fatigued by the end.