Trying to improve my running

This was the 2nd time I have ran the egg nog jog and we ran it as a family again. it was a lot of fun yet again. This year i decided I should let my wife run unencumbered and push the stroller (which happened to have a flat tire). This slowed me down a significant amount. I was also feeling less than 100% due to a cold. I did manage to win the stroller division by about 10 minutes i saw the next stroller when i went back to find my family and they were back by my daughter who finished at 34 minutes.  My daughter and wife both had PRs 34:16 and 30:27.

Ran the local trail. It is nice to be able to go out during the daylight.

Easy run around the neighborhood with Juli. last 2 miles were faster because I had to run home quickly for a bathroom emergency.

Nice easy run with several guys from the ragnar group.

Ran up Wade Road.

Ran with the Grinders. i am kind of between groups especially with the cold. The people I usually run with were advanced up into a faster group. I attempted to keep up with them. I did pretty well at first but the last mile fell off about 10 seconds. we did 1 mile then 4x400 then 1 mile. I was supposed to do 6:35, 95 and 6:35. The other group I had been running with was doing 6:25, 93 and 6:25. I started with them and did the first mile at 6:24 my 400s were 96, 94, 93 and 94. the last mile I started out witht he group but fell off in the last half mile and finished at 6:34.

Ran on the nearby trail. Saw a dear it was still dark the new headlamp is pretty good but it is still difficult running on the trail in the dark.

Ran the 60 sec fast 60 sec less fast workout today. I did the workout up and down wade road for variety. The uphill segments were slower and I was a bit slower overall. I was able to keep my overall fast pace at 6:57 (7:09 uphill). Usually closer to 6:35 for fast on flat ground.

Easy run with the Ragnar group. I did the 2nd to last mile pretty quick (7:30) before going back to meet the slower group.

Easy run up Wade road. 7:58 pace.

Wade road post call. 7:38 average pace

Only time for 2 miles this AM.

Did the 60/60 for 3 miles up wade road again. Faster than last week just under 7/mile uphill and 6:48 pace overall for the fast.

easy miles in the AM. Different route today went over rattle snake pass.

Easy run pushing the stroller through the neighborhood before work.

Ran on the strip. This week I was at a conference so i ran every morning on the strip not great running but better than nothing. This day I went north from planet hollywood/Paris to the end of the casinos and back.

Went south on the strip today from Planet hollywood to the airport and back. This is a better way to run.

South on the strip again. This time a couple of guys from my program went with me.

Went south on the strip again. This time my roommate went part of the way with me.

Went south ont eh strip again. This time a different guy from my program went with me for the first couple of miles.

I ran up Wade road. It feels good to be back in town. I used the foot pod for the first time. It gave me my cadence for the run, which was 182 spm average. I dont know very much about it but the little paragraph garmin has on it says that is in the more experienced or faster runner zone. I guess I am happy with that. I guess I will see what it shows for the next while and see if I can read something about cadence and what I should be doing to get faster.

I was in Indianapolis today for an interview and the outdoor temp was 0 at 5 am. being warmblooded I knew I wasn't going to go outside and run in the wind and cold. So I was forced onto the treadmill. The treadmill I ran on was kind of cool though. It had a virtual run section. So I chose to run through the southwest trails. It was nice I did it with an average 6% grade. It made it somewhat better. My cadence was 170 spm average a little less than saturday when i was outside.

Short run in the morning.

Ran up wade road.

Up wade road

A longer run before leaving town. I went up wade and then across a wash and through several local neighborhoods and home. ran in the new shoes they feel pretty good.