Trying to improve my running

I think I was tired out fromt he other days 2 runs. I did the hills up wade again today. I was slower than earlier this week. I was trying to think about going fast but my legs just didn't seem to want to. Here are my splits: 8:56, 8:49, 8:46, 8:22, 8:39 and 8:13.

Ran up wade road agian. This run seemed pretty easy. I guess that is what a day of rest gets you. I did it at about the same pace as earlier this week just a little bit faster. The first mile was warm up mostly flat. the next 1.5 was uphill (gained 153 ft). then back to the start. Did a little bit extra at the end with the jogging stroller (dropping the kids off at school) so my wife could go out and walk/run. Here are my splits: 8:43, 8:42, 8:25, 8:06, 8:19 and 8:32.

Today I ran 0.5 mile sprints w/ active recovery. I did 4 of them. I was pleased that they were a lot faster than last time I did it on 1/24. I was again trying for 7:50/mile for the sprints. Here were my splits: 

1- 0.49 miles Time: 3:49.5  Pace: 7:45/mile

2- 0.51 miles Time: 3:49.4  Pace: 7:28/mile 

3- 0.51 miles Time: 3:54.5  Pace: 7:43/mile 

4- 0.5 miles Time: 3:57  Pace: 7:54/mile 

I wasn't trying to go fast today I just went out to run easy to try and recover from my foot pain from last week. I have been calling all of my miles under 8:30/mile as fast miles and all of them were faster than that today. I am not sure if I should change what I categorize as fast miles. I guess I will see how the rest of the month goes and then decide. Splits today: 8:23, 8:29, 8:12 and 4:41

Same run as yesterday. Splits: 8:18, 8:28, 8;12, and 4:02

Nice run this AM. A little slower. My feet don't hurt as bad as earlier this week. I don't know what to make of that. Particularly my plantar fascia felt great. Splits: 8:33, 8:20, 8:08 and 5:44.

Same as the rest of the runs this week. A little bit slower, but still felt pretty good. Splits: 8:33, 8:38, 8:06 and 8:01. 

I didn't have to be to work until 8 so I went a little farther this AM. Felt pretty good. I wish I had more time to try something else more fun. hopefully when it starts getting lighter earlier or I can get some time off on a weekend I will try something offroad. Here are my splits:

time moving time dist Gain Loss Ave pace moving pace Best pace Ave HR Max HR

1 8:29.9 8:29:00 1 14 11 8:30:00 8:29:00 7:03:00 167 179

2 8:36.6 8:33:00 1 92 0 8:37:00 8:33:00 7:32:00 155 165

3 8:44.4 8:36:00 1 86 0 8:44:00 8:36:00 7:10:00 158 162

4 8:16.4 8:09:00 1 0 103 8:16:00 8:09:00 7:15:00 149 154

5 8:05.0 8:01:00 1 0 68 8:05:00 8:01:00 6:26:00 152 156

6 4:18.9 4:19:00 0.52 0 1 8:19:00 8:19:00 7:20:00 159 161 

I wanted to go further today and went further up the hill on wade then usual. I felt really good at first. The second mile uphill (3rd mile) was pretty slow but no pain. Later in the day i had some hip soreness. I am not sure what that is about. I did bike on the stationery bike for 40 min on Saturday and it was feeling sore after that. Here are my splits: 7:58, 8:44, 9:00, 8:09, 8:24 and 8:21.

Thought I should take it easy today so I only did an easy 2 miles. AP 8:19.

Nice run today up wade road. I drove to start the run so that I could go further uphill the last part of this run is pretty steep. It was good and a beautiful area to run in. The first 2 uphill miles were only a 2% grade. However, the last .44 miles was an average 4% grade and was even steeper than that at parts. 

Elevation gain 289

AP: 8:28 

Just did a couple of miles nice and easy this AM.

2.39 miles 

AP: 8:30 

Got home a bit early so thought I would do a couple more miles since I won't be able to run tomorrow. I did these in my barefoot shoes

2.95 miles

AP: 8:31 

What a beautiful run today. I wanted to get a couple of things done go for a "long run", do some trail running, and get some elevation. This was perfect. I did the run I have done several times up camino del cerro. the first 2.7 miles were on the road which is fairly steep at times. Then there is a trailhead at the top of the road and I took that for another 2.6 miles. The trail was much different than running on the pavement. My time was much slower. It was a lot steeper than I am used to additionally having to deal with moving rock and uneven terrain slowed me down a bunch. It was really fun though. I think I am going to try and do a good amount of off road running coming up.

Here are my splits:

Nice short recovery run this AM. I was stiff to start but loosened up pretty well. Felt pretty good by the end despite my cold.

AP: 8:25 

Easy run today. It was a little bit harder since I have a cold going on. I am glad that i was still able to run.

AP: 8:17 

Ran 5k this AM. Hopefully it will help my cold to go away faster. It made the run a little harder but I think it is working. The cold isn't progressing into my chest yet like it did w/ the rest of the family.

 AP: 8:20 

Nice short run this AM. did some pretty good hills. The last mile was a 3.4% grade. There were 2 steep hills 6.3% and 7.2%. My pace uphill was 9:22/mile. It was much faster downhill.

 AP: 8:32

Wasn't able to run until after work today (after 13 busy hours). I wasn't feeling it but I didn't run yesterday and felt I needed to today. After I started I felt pretty good and was in the end glad I did it.

AP: 8:32 

Nice run this AM. I went slower than usual. I think it might be because of the long work weekend.

 AP: 8:34 

Nice slow pace this AM. I was only able to do 3 miles because of morning conference. It was a beautiful morning for it though. It was starting to think about raining and had that nice smell of spring in the air.

 AP: 8:41 

Nice run this AM. I tried to keep my HR down under 160 so my pace was a little slower, which is Ok I was only going out to keep the legs and feet loose. Nice morning though.

 AP: 8:48 average HR: 150 bpm.