just when I was getting the hang of it...

Sunday, 10/11/09--Penn Oaks run. Tired legs. On the way there-26:00; on the way back--25:00. 6.6 miles. TOTAL FOR WEEK, Monday through Sunday-->41.8 miles.

Saturday, 10/10/09--Ten miler. Hit the 5 mile mark at 38:15 (about 7:40/mile pace); finished at 74:15 (about 7:15/mile pace).

Friday, 10/9/09--Yoga day. I'm bummed, though, that my go-to yoga routine was taken down from On Demand. And just when I was getting the hang of it...

Not bad overall

Thursday, 10/8/09--Same ole: went into town to do my 7.9 with Sean, John, Justin, Joe and another guy whose name escapes me. It's amazing that you can run with the same people week-in and week-out and never know they're names or what they're really about! That's scary. Anyway, it was about 48 degrees. I felt pretty relaxed and unpressed most of the time. We came through the 4 mile mark at 28:50. This was 7:12/mile pace. We finished up at 57:55. So, about 7:28/mile was the pace for the remaining 3.9 miles. We actually took the last mile easy. The hill was pedestrian to say the least. Not bad overall.

Easy does it

Wednesday, 10-7-09--Today I did an easy 5.9 miles in 47:50. Loop around the block 5:00, 1.85 #1-->15:00, #2-->14:13, #3-->13:32. About 8:10/mile pace.

I wasn't dead after the tempo run

Tuesday, 10/6/09--Went to Henderson where a 4-mile tempo run awaited me. Warmed up 1.15. We were to drop 5-10 seconds each successive mile. I opted to run with the second tiered group today, figuring that I would not be as successful with the first. Admittedly, my last tempo run on the track stunk. I wound up running the first mile in 6:20, then stopped at the 1.5mile mark at 9:30. I waited a few minutes, then ran a 6:00 mile. That day, I felt sluggish and couldn't keep up. Well, today I was better. I started a few seconds after the second group started, not knowing if I was going to do the workout. The first mile--6:31, mile 2--6:25, mile 3--6:18, mile 4--6:10. Altogether I ran the 4 miles in about 25:25, 6:21+/mile pace. Kevin and Rachel ran together and, from what Kevin said, ran 6:15, 6:10, 6:02 and 5:51 (about 6:05/mile pace). They averaged 16-17 seconds per mile faster than I did. I've got to get back into the type of shape. I have to say, though, that I think I could have gone faster, maybe by 5-8 seconds per mile. I wasn't dead after the tempo run. Cooled down .85. Total today: 6 miles

Like I said, nice 'n easy

Monday, 10/5/09--Ran 3 1.85 mile loops for a total of about 5.5 miles in 44:20. Easy pace: 15:35, 30:00 (14:30), 44:20 (14:20). This was just over 8:00/mile pace. Like I said, nice 'n easy. Tomorrow: interval work at Henderson. Let's see if I can have a banner, breakthrough workout.

Sunday, 10/4/09--I made my way to Penn Oaks earlier this afternoon to lift. On the way I ran 7:37, 15:15, 22:38 and 24:49 at 3.3. On the way home, I ran 7:10, 16:50 at the 2.3 mile mark, and 23:30 at 3.3 (6.6 miles)

My total for the week, Monday through Sunday: 42.4 miles, a career high!

Saturday, 10/3/09--Long run #2. I have committed to doing 10-mile runs on Saturday for 4-5 straight weeks to push my weekly mileage up to 40. The first 5 were in 40:00, or 8:00/mile pace, the second 5 in 36:40, or 7:20/mile pace. Overall, the pace was about 7:40/mile. I was fairly pleased, although there were times during the run that felt harder than last week's.

Felt good. Getting better at it.

Friday, 10/2/09--Yoga time. Same drill. Felt good. Getting better at it.

Thursday, 10/1/09--I went into town to do my customary 7.9 with the guys: Sean, John, Justin, and a couple of others. It was colder today...about 43 degrees and I had no gloves, while everyone else did. About every mile, I'd stuff my hands in my jacket pocket for a minute to get them a little warm. I felt myself pushing the pace as early as the half mile mark. I just pushed up the hill and got my knees up a bit. We came through the 4 mile mark at 28:40. This was 7:10/mile pace. We finished up at 57:30. So, 7:24/mile was the pace for the remaining 3.9 miles. We actually took the last 1.9 easier. We were pretty slow going up the big hill. I suspect miles 5 and 6 were at 7:19 pace and that miles 7 and 8 were at 7:29 pace. Overall, one of the better 7.9 runs I've done.