Training Log Archive: zerfas

Ran with 8 miles in 56:09. Got to be pleased with this as the temps were between 85-90 with full sun. Ran with my training shoes on so had added wait plus wore my water bottle pack also. Passed a man with a baby jogger running around 7:15 pace. Had no one to run with so just had to pace myself. Ran the first half mile a tad fast again starting in 3:25. After that slowed down and ran consistent throughout maintaining a 7:00min/ mile pace. Probably lost some of the time in the intersections. Had planned to run the faster 8 at the end to many streets and intersections to deal with in DC so after 1.5 mile warm-up ran the faster part. When I slowed back to 8:00 min/ mile really felt slow the one min difference to me is a lot. This was much, much easier to do then the other workout one week ago. Probably as of late in much better shape. still had no problem talking to people on bikes along the way at the quicker pace.

Massage day.

Recovery day. starting to feel very easy to run this pace. Bought new sneakers as the other ones seem to have worn out rather fast, now looking back on the log they have about 500 miles on them with some of it on rainy days. the new ones are much lighter and feel nice and airy.

ran five miles of this in 33:50. I had my heavy sneakers on and ran on a packed gravel path. This time is slowed me down enough so I went through the first 1/2 mile in 3:22. Ran without water and went the other direction; so no water stops. A tad thirsty when I finished. The rest I ran nice and slow.

easy run around the neighborhood. Much easier running when you wait until night. The daylight is getting scarce; had to wear my reflecting vest.

easy recovery day incorporating 6 X 100 surges in the run. Did this AFTER going to the weight room.

Lifted weights first.