Every Run is a Great Run!

Ran 7 miles at work on the treadmill since roads were still a little wet & slushy in places. Did 8 x 45s strides during the last 1/2 of the run at 9-9.7mph

57:33 (8:13) 

Six with Kim.

8:57/136

Ten miles on a chilly morning with Kim and the SFRC.  Ended up being a mild progression run for me with the last 2 miles or so around MP.

8:33/153 

Wow what a great day, nearly perfect for a March running day.  Went out around 11am and ran just over 3 with Kim then we went our own way and I finished out 10 miles that included 10 x 45s repeats mostly around 6 min pace.  Everything felt pretty good today.

8:20/156 

Another warm day but the nasty wind was a spoiler.  Ran hills at work including 8 x 8s hill sprints.

8:25/148 

Ran 10 just before lunch.  Did 8 x 60s pickups the last half of the run, 6-6:30 pace.

8:06/156 

Eight miles at work on a bright sunny day.  Tried out my new DSRacers, I think they're a keeper.

8:19/147 

Ran 6 with Kim around noon on a dandy sunshiny day.

8:56/136 

Slept in a little bit today and waited until the sun came out to do a mostly track workout. Plan was for 9 miles with 4 mile track tempo run in the middle.

Goal was to not focus on pace so much but just to keep my HR in the half marathon pace HR range which for me is around 175-185.  This was my first time trying out the new track at the Junior High. Pretty nice and even nicer that it's only a half mile from home.

I figured I'd be around 7 min pace and I was right.  Felt a bit harder than I wanted it to but I've run decent miles this week and this the 3rd focused/harder workout for the week so my legs weren't so fresh.  Overall I think it was a decent workout that will pay benefits later.

4 miles overall time 28:03 (7:01 pace). Ave HR 182. 

Wow quite the toasty warm day for a March run, 55-60 degrees.  I was actually a bit warm with my short sleeve shirt, need to go singlet next time and get used to running in warmer weather again.  Went our around 11am, did just over 3 miles with Kimi then did a progression run solo, finishing out with some hard uphill.  Pretty pooped after this run.

8:13/158 

Six miles at work including 9 hill sprints.

8:15/150 

Another unseasonably warm & windy day.  I had no gas in the tank today, I haven't slept so great this week (dang daylight savings!) and maybe between that and not being used to the warmer temps made me wimpy. 

I did manage to do 8 x 60s uphill repeats at 5K effort (not 5K pace). 

Just a nice & easy recovery run in the sun at work.

8:30/145 

Went to the track at the JH to do a tempo workout.  Plan was for 2 x 15 min at HMP to 10KP (6:40 to 7:05 pace range) with 1 min jog/rest in between.  

At 60 degrees and sunny it was a bit warmer and windier than I would have preferred but the faster miles actually went pretty well.

15-min repeat 1: 6:55 pace, ave HR 177

15-min repeat 2: 6:45 pace, ave HR 188 (max HR 193)

Total tempo miles: 4.4 

Not very often you get to run in 50 degrees on a March morning!  Of course there is always the SF canyon winds to balance things out and give you some moments of unpleasantness. Since much of the SF population is down in St George there was not much turn out for the run.  Mostly ran with Kim then she added on a few more with Bob and Dave. Kept in nice & easy after the tempo miles yesterday.

9:18/132 

Back to winter just a bit today with temps around 32 and a little breezy.  But it actually wasn't too bad.   Did a progression run just before lunch, started out nice & easy then gradually speed up and finish the last 20 minutes in the HMP/tempo range including some good uphill to finish up.   Pretty pooped at the end of these runs but I usually feel pretty dandy after cooldown, lunch and a shower.

8:00/162 

Nice & easy 6 mile hilly run at work including 10 x 8s steep hill sprints.

8:19/149 

Ran down to the row of trees just before lunch then did 15 x 1 min repeats at 5K pace with 1 min active recovery.  Kept the pace in the 6:15-6:30 range.  Seems like these type workouts always feel harder than they should.

Six miles at work.  Didn't have much mojo today.

8:23/146 

Ran 3 miles with Kim on a breezy sunny morning.  Hopefully I make a respectful showing at my 5K race tomorrow.

Had a blast running this speedy 5K course.  Those East High folks know how to put on a 5K with not just tons of downhill but also tailwind as well!  

So yes I need to make the disclaimer that despite this tying my lifetime 5K PR time, it was a VERY aided course, but it sure was fun!  Yes I do love that downhill running and luckily my aging body seemed to handle it OK and I don't think I sustained any injuries.  I would say this is probably worth a 19:45 time on an honest 5K course.

Mile-by-mile breakdown:

Mile 1 - 6:10  Felt very good this mile, it's been so long since I've run a 5K I couldn't remember how mile 1 is supposed to feel so I maybe held back a little.  The only uphill of the course comes toward the end of this mile and the beginning of mile 2.

Mile 2 - 6:06 Still feeling good, having fun passing all the foolish teenagers who didn't train and are now dying after running mile 1 too fast. I can see that I have a pretty good shot at sub-19.

Mile 3 - 5:52 This is the ideal mile 3 for a 5K - straight, downhill, with a tailwind.  Just having fun passing more teenagers (and even a few more seasoned runners) and hoping I don't hurt myself since I haven't run a sub-6 mile in a race for a long time.

.1 - :37 (5:24) Race finishes on the East High track and I get in a battle with another Master runner (turns out he was 50), I pass him, he passes me, I sneak up and pass him again around the final turn but I kick too soon and he catches me again just before the finish. Dang. Oh well it made for a fun finish and kept me focused.

Overall I'm happy with the race and look forward to a 10K next month. 

Got the run done just before lunch.  Quite the blustery unsettled day, got a little bit of every thing weather-wise during the run.  Ran 3 with Kim then 8 more solo.  Did a mild progression run with last 20 minutes in the MP range.

8:18/151 

Six miles at work.  Felt sluggish at first but felt better as the run progressed.  Did 8 x 10s hill sprints toward the end.

8:09/150 

Nice sunny day today probably around 60 degrees.  Went out with Kim around 11am, did just over 3 with her, then did some hill repeats - 8 x 60s @ 5K effort, then finished up with about 3 more miles with Kim. 

8:44/148 

Easy 6-miler at work just before lunch.

8:22/149 

We got wild & crazy today and deviated from the typical late morning run routine and went out in the early morning instead.  Ran 2 or 3 with Kim then she did some on her own and went to work with her WannaRunna5K gang while I did a track workout.  

My plan was for 2 x 15 min @ just faster than HMP with 5 min jog in between.  But sometimes things don't go as planned and that was the case today.  I need to remember to ease off the pace a bit in the early morning compared to later in the day to achieve the same workout.  I did the first 15 min too fast and I think the canyon wind got to me as well.  Ran out of gas on the 2nd repeat and had some GI distress and cut it short just over 10 min.  Oh well still better than nothing.  All faster miles between 6:45-7:00 min/mile pace.

8:05/162 

Easy recovery run on a warm but breezy morning to finish out March.  Ran mostly with Kim, Doug and Alan for not quite 8 miles before I headed home and they finished up their 16-18 milers.  Got in 1 mile with Rui dog.

9:19/131