12.3 miles overall pace 6:34, in 1:19 (I didn't stop the whole time, even though it was a funny 3 different types of runs into one). Today I did a warm-up with the dog for 4.3 miles around a 7:19 pace. Then I ran to the track and did 9 x 400's with 200's jog in between each one. The times are not very good, but I didn't really push as hard as I could have. Sometimes running these by myself is hard, because you don't stay focused. I haven't done any 400's for probably 5 weeks so I was just shooting around the 1:20 to 1:25 mark. I really should have tried to press harder instead of being lazy.
1. 1:19, 2.1:23 , 3. 1:26, 4. 1:18, 5. 1:23, 6.1:23, 7. 1:26, 8. 1:25, 9. 1:20 One thing I noticed is the effort felt harder than it should have been, but I guess not doing these for sometime will make it seem more of an effort. I did run some tempo miles after this (6:08, 6:23, 6:17, 6:05) and a cool down 6:35. I didn't have a goal for the tempo miles I really was just floating along. I will do another tempo run Thursday.
The Pocatello Marathon is 11 weeks away, and my wife and 11 year old daughter are going to run the 10k in this event, while my other daughter (8 years old ) is going to run the 5k. I'm going to start to train with my 8 year old in the evenings, and my 11 year old is going to train with my wife. It should be very exciting.
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