Hangin' Loose

3:30 am run.  Had to get out a bit ealier to get in my 6 before meeting up with the guys.  And then do another 5 with them.  We tossed in the 5k route for the race on the 17th.  And it came out right at 3.1.  So after meeting up with them we ran 1.5 to see the changes on the course.  That we were wanting to do.  When we got back to the starting line.  I discovered I need to make a pit stop so passed off my watch for the 5k.  And ran home and then ran out and meet up with them at about 1.5 out.  Then ran back in with them.  So not sure really what I got for the last 5.  Some of them were faster and some was with the guys.  Todays run was suppost to be a 1 mile warm up and then 10 at MP(8:00).  The ones I ran solo can in right.  Then not sure what paces were.  My leg is feeling a bit tight now.  Not to bad though.  I will ice it and see how that goes.

Mile 1 9:05

Mile 2 7:57

Mile 3 7:55

Mile 4 7:48

Mile 5 7:58

Mile 6 7:49  Made good time on the half mile going up on this mile.  Kept it at 8:03 :)

Mile 7 10:12

Miles after that don't know

Ran with just Jeff today.  Temps were perfect.  Leg felt ok for the run.  And I kept Jeff running slow with me.  Had a few uphills and down.  But mostly even miles for say.  Was a good run.

AP 8:23

Was just Eric and me this morning.  63 and calm.  Decided to just run with him.  My left leg was bother some the last 2 days.  Felt ok for the run.  We did the 4 mile loop.  So mile 2 is uphill and mile 4 down.  With Eric's goal of running 5 miles in 45 mins.  We made the last mile the fastest mile.  A sub 9 was the goal and ended up with a 8:29.  He is really making great progress.

Mile 1 9:24

Mile 2 10:48 uphill

Mile 3 10:20

Mile 4 8:29

Leg is feeling good so far after the run.  Going to ice it a bit today and take it easier.

Looks like it might just be me and Eric from now on.  So it was just Eric again.  Todays run is a 8 mile run with 7 miles at MP(8:00).  So I got out for 3.6 before meeting up with Eric and was on pace.  Then ran a warm up mile with him that came in I believe at around 9:22 pace or so.  And then told him I would meet up with him at the church. 3.7 miles away.  And started the lap over again.  So I would get those splits.  I extented another .3 to finish of 4 miles and then decided to run back another .3 and had another .1 to go to get 9 miles and said what the heck.  And finished off 8 miles instead of  just 9.  Temps were great like 61 at 4am and another sign around 5 said 65.  Still nice and cool in my book.  Leg and my left foot were ok durning the run.  And overall though I feel much better after this run.  The first 2-3 were a bit tougher.  But once I did that 2nd warm-up mile with Eric and took off.  It was feeling much much easier to maintain a good pace.  Ended feeling really good.

Mile 1 8:49

Mile 2 7:55

Mile 3 7:49

Mile 3.6 7:50

Mile 4.6 9:22

Hit lap reset mile 8:01

Mile 7:48

Mile 7:57

Mile 8:05

TT 1:13 AP 8:12

Was just Jeff and I again for this long one.  Ran with him to the temple and back.  For those first 12.5 miles was just below a 8:30 pace.  Bit behind I wanted but still good.  Next 7 I ran alone.  Worked it out that I had uphill basically till 16.7 and then rest was downhill.  Was able to find a good relaxing pace and keep pushing.  Which I feel really good about.  Finished in just under 3 hrs.

I am not really liking this new pair of shoes that I got.  They keep giving me blisters and sqeak the whole run today.  No blisters today but they did last 2 times I wore them.  Ran with Jeremy and Eric today.  We ran both the 1 mile course for warm up that came up short.  So we lengthened it for the race.  And decided to move back the 5k start to the same starting point.  When we ran the 5k route we kind of did a farlek run.  Like it had in the runner's world mag.  Where the 3 of us ran in a line and would run from light pole to light pole and at each on the back guy would run up to the front.  The first mile of the course was uphill and we ended up running that mile at a 8:41.  Which is really impressive for Eric since we did the 8:29 last Thurs and that was downhill.  The 5k course ended up being 3.14 so it worked out great I think.  I would rather have it a bit long then a bit short.  We ran it in 28:40 so a next PR for both of them.  Now to do it in the race and without the farlek.:)

Early morning tempo run with the boys.  Got out with Jeremy and Eric again.  Temps were good this morning.  And had a South wind.  Got a bit of rain during the last 2 miles too.  Which made it kind of nice but not really anything noticiable.  First mile was warm up and then next tried to pick it up to the 7:29 pace.  Problem was that when I left the house my Garmin was dead.  Must of left it on after the last run or something.  So had to change over to the stopwatch.  So paces became more by feel then anything else.  After the 2 miles alone.  The other 2 showed up and we ran 1 more warm-up on the 4 mile loop.  On this loop its the flat then uphill for a mile.  Kind of flat and then down agian.  Had the head wind for mile 3(5) and mile 4(6) was downhill.  For the uphill mile I felt pretty good and the pace turned out to be pretty good for not knowing what I was running durning the mile.  The flat with the head wind was a bit disappointing to see it was so slow.  And felt pretty good about the effort coming downhill.  Didn't want to really push hard with my left leg still not back to full.  It only hurt a bit on the first mile really.

Mile 1 8:37

Mile 2 7:51

Mile 3 10:29

Mile 4 8:31

Mile 5 7:50

Mile 6 6:26

TT 49:46

Ran with Jeff for 7 miles at MP and then had our race.  It was a good turn out.  Our goal was to get 150 people to it.  And it looked like we had 250 sign up and 185 at least cross the finish line.  And about 10 people helping.  I ended up running the 1 mile with my 2 girls Aubrey and Alexis.  And then watched and cheered at one of the corners for all the 5kers coming in.  Jeff ended up winning the 5k.  He has been running really well this last past month or so.

And then after the race I didn't head out for a few more to get my 13 in for the day.  But my shin splints are feeling much better.  Really didn't have any pain after the race or even today being Mon its feeling much better.

Yep 2 miles is all today.  Went out for my run to get in 2 miles before meeting up with the guys.  Just feeling a bit off today.  And my leg wasn't to happy.  Waited 15 mins for the guys to show up and no one did.  And instead of running a few more miles just went home.  Debating about running SG.

Meet up with the guys this morning.  And this time they actually showed up.  Ran with Eric and Jeremy 2 miles warm-up at their paces and then 3 miles tempo(7:15) and one cooldown. Was nice and chilly this morning.  But I didn't warm up before meeting with the guys so it was all good.

Mile 1 10:42

Mile 2 10:20

Mile 3 7:33

Mile 4 7:11

Mile 5 7:22

Mile 6 7:50

AP 8:31 TT 51:08

Out for a bike ride with the wife.  Did a nice 7 mile loop with her.  Need to find my biking legs soon.  But after SGM...

Just looked up my bib number.  804 hope that is a lucky number.  Going to need it.

Ran with Jeremy this morning.  It was going to be a progressive run.  Or at least that was the plan.  He wanted to try to get in the low 9s the first mile then each mile get faster.  This turned out to be his fastest run to date.  At around mile 3 though had to duck into a 7 11 for a potty break.  And in the last mile he had to stop a few times.  Still was a good run.  And my legs felt good.  Could of easily ran much faster.  One more run to go till show time.

Mile 1 9:04

Mile 2 8:50

Mile 3 8:38

Mile 4 8:37

TT 34:35

Solo last run. No one showed up for the run. Which is alright since it was my last run before the race. Goal is one mile warm up then to hit MP(8:00). Didn't work out that way. Was kind of on a darker road so harder to see my paces. Came out a bit fast. But its all good. Felt good at the end. Just focused on staying relaxed.

Mile 1 8:46

Mile 2 7:33

Mile 3 7:48

TT 24:08 AP 8:03