Cool Runnings!

6 miles this morning, started out easy, then found myself unintentionally speeding up and decided to go ahead and pick up the pace.  I decided I wanted to get in some fast miles today - faster than MP, but slower than 5K pace.  I was hoping for 10K pace miles, but they ended up being a bit slower than that.  First fast mile was 7:06 - this is misleading because I started off slower and picked up the pace the entire mile.  Then an easy mile in 8:18, then another hard mile in 6:56, finished with two easy miles.  Got home, went another 0.8 with Sparky.  Tomorrow will be an easy day to give my legs a break from the speed work today.  Granted, it was only 2 miles, but they were harder miles.

PM - easy run with the boys and Sparky.  I pushed two of the boys in the double jogging stroller while Lybi ran with the other boy and with Sparky.  No time for the run. 

AM - 5 mile MP tempo run.  Warmed up first mile in 8:37, then started the tempo run.  I don't remember the exact splits, but the entire tempo run felt very much in control.  Of the 5 miles, 4 of them ended up being faster than my anticipated MP, not by design - I was not really looking at the Garmin very much, just going mostly by feel.  Felt good, relaxed, in control and breathing was relaxed throughout.  I take this as a good sign.  Cooled down for 1/2 mile after the tempo run, then took Sparky out for another 0.8 miles (untimed).  Total time for the 6.5 miles was 49:06, average pace of 7:33/mile.  No complaints from my legs, heart or lungs on this run.

AM - 6 easy miles, without the Garmin.  Time for the run was 51:27, average pace of 8:34/mile.  This run felt nice and easy, relaxed.  Just what I was hoping for with today's run.  I did not feel the urge to speed up or run tempo, just enjoy the beautiful weather.  For those who read Kerry's blog, I was also able to see the International Space Station this morning - it was pretty cool.  From about 5:12 to 5:17, I watched it pass across the sky as I was running east, and saw it pass about 20 degrees beneath Saturn.  After I got back, I took Sparky for another 0.8 miles.  A good start to the day.

AM - intended this to be a MP tempo run, but it ended up being a progressive tempo run.  Warmed up easy the first mile, then started on the tempo.  I did not look at my Garmin for the tempo, went by feel.  Out of the entire tempo run, only the 4th mile was a bit laborious, but I was still able to stay in a good rhythm for breathing.  I feel like I definitely could have kept up this pace.  I will rely on Lybi to provide my splits.  I know that the total time was 44:00 exact, average pace of 7:20/mile, and that all of the tempo miles were under 7:17, with the last one being 6:52 (I checked on the Garmin afterwards, just don't remember the others).  I feel really good about this.  I think that I am now done with my tempo miles, and the rest of this week and all next week will be easy runs.  I want to feel those horses neighing for St. George, and I don't feel that yet.  I am also going to work on really pushing the sleep issue.  I am definitely doing better with sleep, but I want to get a full 8 hours every day.

AM - Nice easy run - did not take the Garmin, did not attempt to take any splits.  Just focused on keeping the pace at a level that felt real easy.  Total time for the run was 50:49, average pace of 8:20/mile.  I am happy with this, maybe this is a sign the horses are neighing a bit, so to speak.  Easy 10-miler tomorrow to finish this week.

AM - watched the boys while Lybi ran her 5K.  She did great.

PM - ran 8 miles.  Drove down to Ellsworth Rd, which is about the only place where I can find any kind of incline.  Ran 2.5 miles up in a nice easy pace, then turned around and ran down - I had decided it would be a good idea to remind my body what it will be like to run downhill.  This was a gentle downhill - probably 1-1.5% grade at the most, but I still practiced the things I know are important when running downhill - lean forward, shorten stride length, increase turnover.  Felt good.  I ended up running between 2 and 2.5 miles at MP from the downhill.  Then I turned right to run down Broadway for 1.5 miles and then turned around.  I was thinking about doing some more, but decided that my legs probably had a little punishment from the downhill, and ended the run at that point.  I don't think that it would have made any difference in how I do at St. George, so I am satisfied with this run.  I forgot to take the Garmin, and I messed up with my splits on my other watch, so I don't have a time for the run, but I am pretty confident of the distance.  All in all, a good last long (ish) run, glad I got the chance to a bit of up- and downhill running.