Running Log

Easy Run. 3.8 miles in 35:07. 9:14 AP.
I pushed my oldest in the stroller to the track. We played there, did races, jumped in the long jump pit, and then went to a park.

Tempo Run. 3.55 miles in 29:00. 8:10 AP
WU: 1 mile in 9:03 (w/drills)
Tempo: 1.55 at 6:40 pace
CD: 1 mile in 9:30 (w/drills)

Easy Run. 3 miles in 27:56. 9:18 AP.
A little creaky this morning, but picked up mile 2 and 3 at 8:50s.
2 Rounds of weights after.

Track Workout.
WU: 2 mile bike ride, .75 miles on track, 6 strides
Workout: 2 800s (3:16, 3:32) at moderate pace - 400 jog; 1 mile (5:52) pretty hard. Looking back, I could have run faster.
CD: .5 mile, 2 mile bike ride.

Easy run. 2 miles. No watch. Maybe 8:00 or 7:45 average. 

Long Run. 9.1 miles in 1:14:54. 8:13 AP.
8:45, 8:15, 8:15, 8:23, 8:30, 7:50, 7:15, :40 (.1 mi), 7:50, 8:56 (w/drills and strides).

I still don't know how to "do" long runs. I decided to go with 5 miles at easy pace, then pick up the last few. I just read something about two types of long runs: slow long runs (all miles at easy pace) and steady-state runs (start at easy pace, proceed to marathon pace for second half). The second sounds a bit like a progression run, though it wasn't named that. I also know of a rockstar FRB guy who mixes paces: 2 miles easy pace, 3 miles marathon pace, 1 easy, 2 marathon, etc.

I felt pretty ugly this run. It had been a long day outside with errands and yard work before I even went out to run, and it was the warmest day in 7 months. My body was not used to that heat.