stay in the mix

10/1/16-Went to the Y, ran a mile, stretched well, then ran .25.

9/30/16-took off

9/29/16-took off

9/28/16-ran easy 5.0M in 37:55.  

9/27/16-

WC Henderson HS 5:50 AM.

The workout was 3 x 1000/600 or 4 x 1000/600 (half-marathon and marathon).  We'd take only 100 meters after the 1000 and 300 after the 600.   

I was supposed to do only three.

One of my goals today was to stay in the mix with the top group.

Run #1:  3:29, 2:00.  I stayed with the top bunch nicely.
Run #2:  3:25, 2:08.  I stayed up there on the 1000, but faded on the 600.
Run #3: (1:45), 1:59.  I was spent on the 1000, stopping halfway through and several second behind.  I jumped back in for the 600 and did okay.
Run #4:  3:21, -- .  I figured I needed to run the 1000 since I faltered on the last series.  I stayed with Ed on the 1000, seeing John Manion stopped halfway through and others even earlier.  I pulled ahead of Ed coming down the last 100.  I did not do the final 600.

9/26/16-took off

9/25/16
Ran about 10M today! Started with a fairly easy 6.2M run.  The route I took included heading to my near-town 3-mile mark at the corner of Union and Westtown (23:25).  I made a left at Union, a right at Bolmar and continued onto Montgomery.  I headed past Henderson's field hockey fields and tennis courts and made a right.  I continued on the route we normally take on Thursdays.  I eventually made a left on Fern Hill and then a right to head towards West Goshen Park.  I took a left onto Paoli Pike and hit the doors of the YMCA in 45:45.  The overall pace for the 6.2M was 7:19.  I was just about 7:50/mile for the first 3M and completed the balance, 3.2M, in 6:55 per mile.

I stayed at the Y for about 20, lifting and stretching.  I then hit the road to head home.  Instead of using the Airport Rd exit of the YMCA parking lot, I cut straight through to the exit nearest Fuggett Middle School.  I covered the 3.7M home in 28:45 (7:46/mile pace).  Ran about 10M today!