Cool Runnings!

Lunch - 5.1 easy miles outside, average pace of 7:45/mile.  Legs felt fresher than on Saturday, but didn't have all of their "pop" back.  Aerobically was an easy run.  Went into the fitness center afterwards and did 2 X 1:30 forward planks, and 1:00 on each side.  Abs and arms were both quivering at the end.  Nothing else to report - looking forward to running with the boys this afternoon.

PM - 1.5 miles with Samuel, he set another personal record - average pace of 9:43/mile for the entire run.  I think he is gaining confidence, and I have noticed that his breathing has also improved, although his form still leaves somewhat to be desired.  Afterwards, ran 0.65 with Joey, average pace of 10:20/mile - still well under his smoothie pace.  He also did most of the run without holding my hand.  In fact, if I hadn't stupidly mentioned how well he was doing on his own, he may well have forgotten about it . . . afterwards did 0.25 with Adam at about 14:30 pace.

Lunch - 6.0 miles outside. I did Lunch Run Pats Run backwards today to change things up a bit, plus due to timing of stoplights.  Felt very good during the entire run, legs had their "pop" back, and as a result, I ran faster than I realized (I forgot my Garmin at home today).  Average pace today was 7:26/mile, but it felt much easier.  I hope that means I am seeing gains in fitness.  On a side note, I started taking fish oil pills last Friday, and without making any other changes in my exercise routine, my right hip has calmed down significantly.  My wife had told me that omega-3's were a natural anti-inflammatory, which seems to be true based on my own experience.  I will have to do some more research on this, although due to the other benefits of getting enough omega-3 fatty acids, I don't think I will be stopping this anytime soon.

PM - ran with the boys.  1.5 miles with Samuel - he set another personal record today - 9:24/mile for the run!  That is 3 consecutive personal records, I believe.  I told him today that I think he is beginning to understand what his body is capable of.  I also told him that when he breaks 9:00/mile for the entire run, Lybi and I will take him out to dinner.  Ran 0.65 with Joey in 10:20 average pace, then 0.15 with Adam in 12:00 pace.  Afterwards, took the boys out to get the smoothies they earned yesterday.

Lunch - 5.25 miles on the treadmill at 8:00 pace.  Warmed up for the first 1/2 mile, then set the incline at 1.0 for the rest of the run.  I ran inside today because my neck and shoulders got a bit too sun-kissed yesterday, and I need to let my skin heal.  After running, I came to the conclusion that perhaps the treadmill was contributing to my hip flexor problem, as my hip was a little sore after the run today, which it hasn't been for several days.  Will bring sunblock tomorrow so I can run outside.

PM - 1.5 miles with Samuel.  He was determined to achieve the goal of breaking 9:00 pace for the entire run today, in spite of it being kind of windy, and boy did he ever come close.  He averaged 9:06 for the entire run today.  That's 4 consecutive personal records!  He is so close to earning his dinner at a restaurant with Lybi and I!  Afterwards, 0.65 miles with Joey at 10:59 pace.

Lunch - 5.1 miles outside on my Lunch Run course.  I started out at what I thought was an easy pace, but it ended up being about 7:20 for the first mile (the only one I know the approximate time for, because I forgot my Garmin today at home).  At about 1.5 miles, I got passed by a guy who was moving at a pretty good clip.  I let him go at first, but then after about 1/4 mile or so, I ended up speeding up out of sheer competitiveness, and reeled him in, resulting in a 1/2 mile at threshold pace - probably around 6:20 pace is my guess.  Then our paths diverged, and I tried to slow down, but was unable to really slow down to around 8:00 pace, as my legs were now tuned for running faster.  With about 1.5 miles to go, I picked up the pace again to what felt like faster than MP, so I am counting it as threshold miles.  Average pace of 7:04/mile for the entire run.

PM - 1.5 miles with Samuel at average pace of 9:51/mile.  After four consecutive personal records, he finally ran a little slower today, although still under his old smoothie pace.  I think I am going to have to modify his smoothie goal to 9:30 - 10:00 is just too easy for him now.  Afterwards, 0.65 miles with Joey in average pace of 10:40/mile.  Likewise, I think I need to modify Joey's smoothie goal time to either 10:30 or a little faster.

AM - I had a dentist appointment this morning, so I got to run in the morning.  It was extremely nice being able to run in what felt likt about 60 degree weather instead of 80 degrees.  Got in just a tick under 5 miles at 7:30 pace, where I was gradually increasing the pace the entire time.