34:34, 08:08

Mon, 9/11-

Did a nice and easy run of 4.25M in 34:34, about 8:08/mile pace.

Felt good

Sunday, 9/10-

Did a 8M recovery run today after yesterday's race.  It felt good!  I intended to go at 8 minute/mile pace, but I wound up going a little faster (avg. 7:40).  I started out at 8:05 min/mile for the first two miles.  The next two miles, most of it along the canal, averaged 7:50.  The third two miles averaged about 7:35.  The last two miles averaged 7:20.

good for now

Sat, 9/9-On this beautiful late summer morning, I ran the 9/11 Heroes Run 5K in Bridgewater this morning. Having had a long but great time last night (rich food, deep drinks, etc.), I wasn't sure I was going to compete today.  I woke up groggily, but then decided to compete after I felt better.  I arrived early enough for a thorough warmup.  In fact, I ran the three miles of the course as warmup, at a slower pace, of course.  The course was all road and featured a couple of gradual hills, nothing really arduous.  I believe I ran a very even race, winning my age group and placing sixth overall in a field of a couple of hundred people.  Even though the announcer said 18:43, the unofficial time listed on the website was 18:54 (6:05 pace).  This mark, if accurate, is passable for now, particularly since the course was long at 3.17M (5:58 pace).  

After the race, I bumped into Charles (Chip) Chavalier, who wound up placing second in our age group.  We were called to the stage and accepted our medals together, as well as enjoyed a photo opp. 

Fri, 9/8-took off

Thurs, 9/7-Ran 7M at 6:00 AM in 54:15, or 7:45 per mile pace.

Wed, 9/6-ran about 4M at 6:15AM in the pouring rain.

my old self

9/5/17-Today at Bound Brook High School I did 5x1000 with a 200 meter jog-rest after each. I ran with an 18:00 5K in mind.  It was tough, though.  My runs were a little slower, but that's ok: 3:44, 3:41, 3:37, 3:34, 3:27.  I have been trying to work on my breathing and not labor while running.  I have to imagine that I am on my way to keeping up with my old self.

Beautiful morning

Mon, 9/4-Did a relaxed 7M today.  Ran to beautiful Colonial Park on this beautiful morning and headed along the walking path until I reached the end (3.5M/28:15, 8:05/mile pace).  Turned back around and headed home (7M/55:10, 7:53/mile pace).  Second 3.5M run in 26:55, 7:41/mile pace.

Sun, 9/3-took off

Matched what I did in 2014

Sat, 9/2-

On this cool, 53-degree morning, I went to Bound Brook HS today at 7:30 and did the same workout I did with Justin on about this date three years ago in 2014.

400--38s/200 for 76s 
800--42s/200 for 2:49
1000--43s/200 for 3:38 
1600--44s/200 for 5:53 
600--40s/200 for 2:01 
400--37s/200 for 74s 
200--30s 

I took between 3:30 between each run, slow-jogging 400m.  Given how sluggish I felt while warming up, I was pleased with this effort, which matched what I did in 2014.

That fresh September weather!

Fri, 9/1-That fresh September weather! 6M at Johnson Park.  48:35.  (8:06/mi pace)

Thurs, 8/30-4.25M, most of it Bartlett (30s, 60s, 90s).  30:45.