Every Run is a Great Run!

Ran in West Hollywood with Kimi close to Universal Studios. Also lots of walking today and yesterday around Universal Studios and Disneyland.

Ran around the outside of Disneyland. Also lots and lots of walking.

Back home in SF got in some miles with Kimi. Trying to get the running legs back in gear after the vacation and travel looking toward my 5K this Saturday. After 2 or so miles of warmup and strides I did 6x200 at the track. I couldn't remember what I've been running these over the past few weeks, go mixed up thinking I had been doing some under 40s but I was thinking about the 400s I've been doing mostly 1:35-1:40. So felt frustrated I was getting so tired doing 40-42s 200s and unable to get under 40, but in reality this was the fastest I have done these since other weeks I was mainly just trying to get under 45s. So that makes me happy although these 6 short repeats really wore me out.

Splits were 41, 41, 42, 41, 41, 40

Here are my splits from earlier weeks doing 200s:

6 weeks ago: 45, 46, 45, 44, 45, 44, 44, 44

4 weeks ago: 44, 45, 44, 44, 43, 44, 43, 43, 42

2 weeks ago: 43, 44, 43, 43, 43, 43, 43, 43, 43, 41

Progression/5K-tune-up run. Kim joined me for the 1st 2 miles. Got in a couple miles in the 7:00-7:30 pace range.

Took it easy. Also walked a mile or 2.

Ran a quite miserable 5K. Stiff headwind the first 1/2 of the race and lots of hills. Also temps in the 70's so too warm for my tastes. It was not very fun and felt alot harder than the 23:10 finish time which is slower than some of my 5K training runs. Oh well!

Recovery run after my miserable 5K. Still felt a little sore but not too bad. 

Time to switch gears from 5K training to 10K as I'm signed up for Speedy Spaniard on July 25. Warmed up 2 miles then did 3 x 1 mile repeats with 1/2 mile or 4-5 minute recovery jog in between. Felt a little tired but thanks to nice tailwind I was able to keep the miles just under 7 min pace - 6:54, 6:56, 6:54

Nice easy run on a near perfect running morning with temps in low 60's and very little wind. Felt better than I expected after the hard run yesterday.

Nice morning for a run. And nice to get in double-digit miles for the first time in June. First 40 mile week of the year. Legs a bit tired but felt pretty good overall.

Warmed up a couple miles then went to the track for 6 x 400 workout. From last time I did this I figured I should be able to do them in the 1:30-1:35 range which ended up about right. Definitely not easy but I probably could have done a couple more if I absolutely had to.

Splits: 1:33, 1:33, 1:32, 1:32, 1:32, 1:28 (nice!)

After couple miles of warmup I did tempo run on the Speedy Spaniard 10K course. I had hoped running 6 miles around 7:30-7:45 pace wouldn't feel too difficult but I just wasn't feeling the love and stopped at 5 miles. Not sure why 7:45 felt so hard I guess just one of those days. And doesn't help that I'm still packing 5 extra pounds and am 3 years older compared to when I last did this type of training run.

Legs still a bit tired from Saturday run.

Went to the track for some 800s. Wanted to get at least 4 repeats with no more than 8. Ended up doing 5. With warm, muggy, windy conditions I wasn't very excited to do this workout but allowing myself to be flexible on how many repeats to do made it a lot easier to get started and get it done. My pace goal was just to try and stay under 7 min/mile.

I wasn't planning on being so orderly in the split time progression but I notice that my splits were as follows: 3:28, 3:27, 3:26, 3:25, 3:24.