a fun one! longer and faster

i was thankful for 720 paces feeling slow and easy. because of how I felt (good), I allowed the pace to stay very lax as I clicked off 730s because I now had plans to pick it up, at least the last 3rd of the run.

I figured I would try and run 14 miles and make the last 4 or 5 around marathon pace, if not slighty quicker. (thinking 650 here).

the run was familiar as I went through the neighborhoods towards dilworth and then downtown. It was a nice route coming back as well, as I came back down the greenway (just like yesterdays run).

i started up the quicker pace a little earlier than planned but dang it i was feeling pretty strong.

Just used the run as an occasion to get some work in while reaping the benefit of a happy mood and cooperative legs.

after the 14 miles I cooled down a mile and a half. I opted for a cooldown after my last mile was 558. Figured I needed it.

Miles: 15.5 (includes cool down)

pace - for 14 miles: 7:07

weather was pretty and I wore shortsleeves comfortably.

http://connect.garmin.com/activity/125414297

freedom park out and back

okay, confidence is coming slowly back by this point. It's helping my hopes that my lapse in focus from last weekend until end of this week wont effect me too negatively.

nice to change the route up and get out towards myers park.

here are the vitals: 8.43 miles
7.07 ppm

http://connect.garmin.com/activity/125091592

back for more

hit up the neighborhood again to make it two days in a row. Even though this week is in the taper mode, I'm scrambling now to make it a decent week.

At least my legs felt much better today. I feel the cold weather helps a quicker pace right out of the gate, because you are trying to get warm.

4.06 miles in 6:59 pace. Felt comfortable.

resurfaced

thank you App State homecoming for de-railing me. (sarcastic).

I was in Texas earlier this week and didn't even bring my shoes.

When I got home on this day, I went out for a run, but I felt bad.

5.5 miles around 7:50 pace and just unpleasant. Poor diet and just a build up of rust.

old stomping grounds

This is the meat of the entry

In college, I never needed to run this far. Now, I have run both sections of Moses Cone carriage trails, but not both in the same run. Today, David and I attempted it with success.

We parked at Trout Lake Friday afternoon at 3pm on the dot, and set off for our 20 mile run.

Nicknames for parts of the trail back in college have stuck, and that is how I still refer to the different sections.

The run was beautiful, and such a treat. My legs cooperated for the most part, and I was able to get it all almost done. The last couple miles were kind of a slow death march, but I managed to keep running. When we got to the car, we were just over 19 miles, and I decided I was finished. I know I set out for 20, and came up short, but less than a mile with the work I had just completed, I was content to call it a day.

This run served as a great trail for hill training, strength, endurance, turnover, and mental toughness. Click the link above to see the garmin splits and elevation to get an idea.

19.08 miles
2:26:53 time
7:42 pace

tremendous eleavation

Miles for week: 49.39 (wanted to run Sunday, as that was the plan, in order to hit my highest mileage- but App State Homecoming got the better of me.)

easy run, but feeling good!

just a shake out run as the workout was yesterday and the long mtn run in the following day. My legs actually felt the best they had in a couple weeks, but i kept the brakes on despite it - also because I was with Brinkley and he was wanting to keep it slow. No problem.

Miles 5.16
Time: 39:43
Pace: 7:42

track workout - 1 repeat

cool, but not cold....windy, and wet track. Would be doing this workout solo.

Warmed up about 3 miles and then put on my new race shoes.

Didn't have a specific time to shoot for, but for some reason within the first half of my first repeat, i decided to change it up. I was planning on doing 3x3200, but the first mile just felt too stiff, and i didn't want to stop twice and regroup and all that, and then feel like I had to go faster. So what did I do? I just ran 24 laps on the track and tried to hold pace without digging too much, and called it a workout.

I definitly felt better towards the end. Holding the pace was not a problem. I let off the brakes the last mile so my legs could breath and get some turn over. It felt good to do that.

Again, it was pretty windy on the back stretch of the track, and I was just out there running alone. I'm happy with it. It was solid workout, without feeling like I worked too hard for the result.

6:20, 6:16, 6:23, 6:26, 6:15, 5:44   =614 pace

cool down 2 miles

Miles for day: 11