A good run with my brother up in Brooklyn

After sleeping in until 10am Sunday morning at my brothers townhome in Brooklyn, I woke my brother Philip up, and we then ate a little bowl of cereal to prepare for our run. I was excited to get out and run yes, but moreso, to get out and see the city of which he now lives. Also, a run with my brother is always special.

We started off down from his residence, at a slow comfortable pace and headed south-west toward the water. After half a mile of so of passing smaller brownstone houses, we suddenly passed, what my brother called, the mafia houses. Yes, stand alone houses in over the top decor, out of nowhere. After climbing down some stairs to the next street, we were almost at the water. We turned left and started running down from a peir with a beautiful view of Lower Manhattan which would now be at our backs. We were on a bike and walking designated path, with benches lined down the road for as far as we went. After curing around south and east along the water, we saw the Verrazona Bridge and ran towards it. Once we were under it, we turned around and headed back, this time with the cool breeze in our face, and the sun at our back - and the City view in front of us. A very pretty run. Before we got to the turn around spot, Philip tried to peel off and say he wasn't going to run as far, but I was able to easily talk him into it. When we made our turn it was exactly 26 mins into the run. We kept the pace going back steady, but picked it up the last mile. Philip was able to hang no problem. Not bad for him, as his runs have just been every now and then, and really no longer than 2 miles. Guy is good!

When we reached the pier, we decied to rest, as I wanted to take in the view. We cooled down back to his place and called it 6.5+ miles in around 53 mins.

definitly didn't want to run

after a nice night out in Florence Alabama, I woke up and really didn't want to get my run in, yet this was the only time of the day I could. I set out and managed to get in 27 mins of running. Felt like a chore and my legs and body didn't like the consumption of beer from the night before, which was evidence of a nice night out on the town while being away from home.

time: 27+
miles: 3.5
pace:750-8

.."runnin' in memphis"...

Set out around 11am, a hot part of the day, and noticed it was 93 degrees...and it felt very humid. Was able to get in a nice out and back on the neighborhood streets of East Memphis.

Felt like I was close to 8 min pace going out, and turned around at 16.19, but came back in 15.28(approx)

Miles: 4+
Time: 31.47
Pace: 7.45-50

slime on your body after

started off in the low 720's and dropped it down to sub 7 the last couple miles. Managed a nice clip, and averaged 7.13 PacePerMile(PPM). Enjoyed the company of Mitchell and David.

Legs were able to do it without much trouble, but it wasn't a total easy run.

Weather wasn't as hot as its been, and by that i mean it was like low 90s and not high 90s.

Miles: 6
Time: 43.20
Pace: 7.13

pushing through

Saturday was an awesome day. Golf and pool party, and of course, beer. Sunday I was recovering, got to sleep in a little bit (8:45am), and layed low. I did go sit out by the pool in the afternoon, which was a suana. So after all that, I got back home from being at my in-laws, around 6:30pm. I was ready to attempt my long run. I decided on 9 miles, because I have done a few 8 milers recently, and just wanted to barely 1 up it.

The pace was slow from the beginning. Immediatly I felt fatigued. I tried to stay smooth and relaxed and just find a groove mentally where I could knock this out. I started off going up through Starmount, then came across the bridge to Huntingtown Farms, and down Park Rd to Park Rd. South where I got back on Old Reid Rd., and headed back towards Archdale. The last mile in Montclair to my house was measured at 8 min pace, and here I wanted to pull the plug, as I was 7 miles in and not feeling it. However I kept going and actually opened up a little bit on my stride. I kidn of got a second wind the last couple miles, and finished at about 9.3 miles for the night.

All said and done I was proud of myself for getting through it in the heat and after a weekend of fun.

Miles: 9.3
Time: 1.13.20
Pace: 7.53

For the week that put me at 31 miles and some change. Not bad for me, actually the most in a handful of weeks. 5 days of running and a workout and a long run. Sounds like legit training for once. We'll see how next week goes with a lot of travel across the country.

Friday feeling fatigued

Today was supposed to be short and easy, but it was really slow and short. I was aiming to do 4 miles, but settled for probably just under 3.5. Basically I just cut my standard 4 mile loop short. Maybe it was the Beast Ice I had an hour before, but I think it really was being over tired from not enough sleep at night, thanks to the baby. Not a complaint, the baby is worth it!

miles: 3.5
time: 26 min
pace: 7.55

HOT HOT HOT track workout

had to modify it. Original plan: 1000, 1000, 800, 800, 600, 600, 400, 400.
What we did: 1000x2, 800x2, 400x2, 200x2

Jogged over to Marion Diehl track from home and tacked on a little bit to get me about a mile warm up. honestly i didn't care about the warm up. It was 110 heat index and i was dreading just being outside this time of day ( we were doing this right after work at 5:30pm!).

anyway the first 1000 felt okay, then we just took a 200m jog and went right into the next 1000 to knock it out. we needed rest after that, and got through the 800s but we were feeling it bad after the second one. Here we decided, in order to not die, that we would go into the 400s. Anything after a lap at this point was torture. We were able to do that, but on the second 400, we knew we only had 200's left - and that wasn't so bad an idea as we really wanted to work on pure speed anyway.

We finished (David B. and I) and sweated pounds of water. It was wild.

Splits: 3.39, 3.42; 2.53, 2.59; 1.22, 1.28; 35, 30.
because my watch sucks, i don't have the rest splits. apparently it didn't save the whole run, but I remember the intervals as listed above.

Miles for day: 5.5