Dallen

6+6

AM: 8 miles. With 4x800 on the track. I rarely do speedwork in the morning. I never feel up to it and I usually end up going slower than I would like. However, I am going to have to change because not that I have a child I need to keep my evenings free. Anyway, I wanted to do these around 2:40.  First one felt too easy and I wore myself out with a 2:34. Followed with a 2:39 and 2:40. Decide to try and see if I could do a 2:30 and ended up crashing with a 75/84 2:39. Overall pleased with the workout.

 PM: 5 easy miles

10+5

Got up early and put in 13 easy miles before the 7:15 frisbee game. Played frisbee for 2 hours and ran the 4 miles home. I'm only going to count the frisbee for 3 miles, but I am sure it was much more. probably more like 6-8. Much of the time I was working harder than the dedicated running. I was feeling very beat on the run home, but still managed to push the pace around 6:50.

10 easy miles. Instead of the normal super slow easy pace, I did something aroung 6:50 pace. Not bad considering the hot windy weather. Also, woke up with sore legs, arms and back. That's what happens when you run and play frisbee for 4 hours.

10 easy miles in the morning. Mostly in the 7:15-7:30 pace range.

I think that I need to try to get my easy runs in the 6:45-7:15 pace range. In the past I tried to do them all at about 6:30, but I wore myself out and couldn't put in good speedwork. Recently I think I have been closer to 8:00, sometimes faster, probably slower sometimes, usually out of laziness rather then necessity. I think I feel better after the slightly faster runs.

PM: Added 5 more miles

AM: Was supposed to get up and do my weekly tempo run. Decided to stay in bed until Jonah woke up, which usually happens about the time I up going to get up anyway. He didn't wake up, so I ended up squeezing in 4 miles.

PM: Did the rest of my run. 2 mile warmup then 4 mile tempo run on the track. 22:47 (5:33, 5:38, 5:50, 5:47). Clearly did the dirst mile too fast which hurt me later. Wanted to quit after 2 miles, but convinced myself to do one more quarter 4 times. Then figured I could hang on for one more mile. Actually managed to increase the pace slightly after the mid-run slowdown. I think that this is the fastest tempo run that I have done on the track.

10 easy miles in the morning probably around 7:00-7:15 pace. I might have to break out the Garmin for more of my runs so that I can actually know how fast I am going. The problem is that if I know, I usually end up pushing the pace too hard.

AM: slept in and only had time for 4 miles

PM: 7 miles with 6x800 on track. 90 degrees with 20-25 MPH crosswinds. Originally wanted to try to do a sub-5 mile. When I hit 800 in 2:32 decided to quit before I ruined my workout. Times 2:32, 2:43, 2:40, 2:38, 2:41, 2:45. Was going to quit at four, but felt good at the end of a cooldown lap so I did a couple more. Pretty good showing considering the conditions.

I have stooped to a new low. I actually got up this morning at 4:45 to go running in the rain. I had to be to work an hour earlier than usual, so I had to start running an hour earlier also.

Decided to sleep in rather than do the planned 20 miler.

AM: 8 miles. This included a 15 minute under an overpass while a huge storm went through. Saw about 30 sheets of plywood fly off the top of a 25 story building unter construction. Marie was not very happy with me for not checking the weather before I went out.

AM: 10 easy miles

PM: 3 mile tempo run on the track 16:51. (5:31, 5:39, 5:41) Had to quit to go to the bathroom. Much of the time I had to share the track with a bunck of football playing kids doing the occasional single lap.

10 easy miles in the morning, then 10 more a couple hours later as I was waiting for my room at work to be remodeled.

Supposed to be all easy miles, but a fellow blogger went by me and I tried to catch him. Turned out he was doing about 5:40 pace. It took me a while to realize that I was not going to catch up to him. Then I just folloed for a while. Probably shouldn't have since I have a race tomorrow.

AM: 5 easy miles

PM: Jim Gibbons 5K. This was one of those lucky days when I get to race on a weekday. That is one of the advantages of living in a big city. There are so many races that they spill over into the week sometimes.

The race was start was live on TV. This meant a lot of people trying to be up front, most of whom did not belong. Additionally that tried to squeeze about a thousand of us through a start corral only about 12 feet wide. I was expecting a live TV trampling, but I think it went off OK.

At the start 7 guys took off at sub-5 pace. Then there were about 5 of us at my pace. We went through the mile in 5:20. I felt really good.

About 1.25 into the race the other guys slowed so I pulled away. I was wearing my garmin which told me I was even slowing a bit. I've decided I really like the info it gives during races. From then on I was on my own. Mile 2: 5:30.

Started slowing a bit more on mile 3. One of the guys form the front pack dropped a little, but he never got gloser than about 50 yards. It was just me and Garmin trying to hold a good pace. Mile 3: 5:40. 0.1 in 36. Total 17:06.

I am fairly pleased with the effort. Dropped 24 seconds off of my time from last year. 80 degrees and sunny with a little wind.

I really believe that I am capable of a 16:30 5K. One of these days I will accomplish it. Probably with a appropriate taper and good weather.

All easy. Not even remotely sore from yesterday.

Made another attempt at taking Jonah out in the jogging stroller. We finally succeeded. 10 miles without crying.

10 miles with Jonah in the stroller. Really should have done a long run, but decided to sleep in instead.

AM: 10 easy miles

PM: 5 with Jonah and the stroller.

AM:  4 mile warmup. Then mile repeats. Aiming for 5:20 pace. First in 5:17. Felt fairly easy. 800 jog rest. 2nd one in 5:20 strarted do feel tough. Fell apart on the last half of the third one 5:29 (79, 82, 83, 85). Overall a good workout.  Better than previous mile repeats. My quads did feel like they were giving out on the final repeat, I think this may be due to the recent stroller pushing endeavors.

PM: 10 easy

5 by myself, 6 with Jonah in the stroller.

AM: 10 miles. Tried to do a tempo run on the track. After a 87 second first lap I quit. Did a slow lap and managed an 85.5 on the second. Called the workout off. Figured there was no point in trying to do a few miles at 5:40 pace when I couldn't even hold that pace for one lap.

PM: Tried again. Did 6 miles with a 2 mile tempo run in 11:14 (5:35, 5:39). Quit when the pace started to drop precipitiously.

9 easy miles with Jonah in the stroller

4.5 miles to the field with Jonah in the stroller. Followed by some frisbee. And a run home without the boy. I didn't forget him, he went home with Marie.

I decided to wear the Garmin for a while to see what actually happens during a frisbee game. I averaged a 12:50 pace and a heart rate of 136 with 90% of the time above 120. The 12:50 is rather meaningless because much of the time I was probably running distances too short for the Garmin to measure.

10 miles this morning with Jonah in the stroller. I was feeling pretty good and actually managed to average a 6:45 pace according to the contraption on the stroller.

AM: 10 miles with a 3 mile tempo rn on the track. 16:55 (5:37, 5:37, 5:40). This hurt way more than it should have, especially the last mile. Yesterday's hard run with the stroller may have taken too much out of me for an easy day. Alternatively, I haven't slept very well for the last few nights.