running for my mind

7 on the parkway with Josh and Adam. Thankfully no gnats. My legs felt heavy from Saturday so it was nice to have an easy pace.

Headed to the West High track despite opening my garage to rain. Figured it would at least keep me cool. Turned out to be a great morning. Goal was 12x400 with 200 active recovery. I am trying to figure out my paces right now and Josh had suggested this workout to determine about what my 5k should be. So, I had a goal of 88-90 seconds for each. I have run faster 400s before, but have never done 12 and have never done only 200 active recovery and then straight into the next 400. I usually stop for about 10-15 seconds after the 200s and then start the next 400.

I was pleased with the workout and know a little bit better where I am now. Thanks to Josh for jumping in on every other 400 and for 200 on the offs.

88, 90, 88, 88, 89, 87, 88, 86, 86, 86, 80, 76 and a 32 for 200 to hit 5k.

THIS comic made me smile...hoping to never have little dracula kisses!

My fathers day gift arrived today!

Met Adam and Josh for our 8 mile loop from West High through the avenues. Warmed up 4 and then Josh wanted to do 2 faster miles. I didn't really know what I was going to do as far as pace so I just wanted to stay sub-6. The first was alright, but I was definitely pushing myself. I was pleased when it came in at 5:34. I slowed on the second along the flat section before turning down into Memory Grove. Along that section I thought about backing off the effort and just being satisfied with a 6:00 flat. I dismissed that and decided to push the pace again on the down. I was hoping to drop the average back down into the 5:30s, but it came in at 5:44. Pleased with the times and my ability to not give up during mile 2 when I wanted to. 

The inagural run in the Kinvara 5s was a pleasure. They are super light, comfortable, and all around dreamy.

9 miles along the parkway.

The goal of today's run was to just feel comfortable at a moderate pace with touching close to marathon pace. I wanted to feel comfortable and not have to really work to achieve the pace. Wanted 8 miles to average about 7:05, start near 7:30, have a gradual progression down to about 6:50, and back off for the last to cool down.

7:25, 7:02, 6:54, 6:51, 6:50, 6:47, 6:42, 7:08

I had time for one more mile so I did an easy cool down at 7:46

9 along the parkway with Collin and Adam. 

It's been a good week for me of training so far. Going to shoot for a decent long run tomorrow to end the week. 

19 miles - 1,540 ft. up and down - 7:14 average

I have been contemplating this run ever since Josh, Adam, and I ran our 5k time trial across 11th Ave. and down into Memory Grove.

The goal was to run a couple loops in the avenues east on 2nd Ave. to Virginia. North to 11th. West on 11th and down Memory Grove back to 2nd.

I wanted to run 2 miles on the first loop at 6:30 starting at the fire station on 11th and ending on the road into Memory Grove. I didn't have a pace goal for the non-tempo miles, just to keep a decent effort but rather easy. I then wanted to see if I could do the same 2 miles a little faster on the second loop on tired legs.

The first loop went well and I decided to extend to 2.5 for the tempo.

6:24, 6:27, 3:12

The second loop my legs felt a little heavy going up Virginia but the tempo turned out well.

6:16, 6:12, 3:05

I decided if I was going to test my legs I better go round three. I had to work the second half of the tempo but overall the results are pleasing to me.

6:03, 6:01, 3:01