Trying to improve my running

Ran the route up wade road again. This is becoming my standard route. I went way a little further today to make it 6 miles. The downhill miles were all faster than 8 min/mile. AP 8:04/mile.

Last month I had the goal to run 110 miles (10% more than December). I ran 130. This next month I have the goal of going up about 10% again. So if I increase 10%/week the miles will add up to ~165. 10% more than 130 is 143. I think I will make my goal in the middle at 150 as it is a short month and I have a race at the end of it.

wanted to do 10 miles today. I was going to make them all trail miles up and back on Wasson peak. I did an extra mile loop at the start to add some miles but ran out of time to get an extra mile loop on the end to get to 10 miles. I did a mile slow later with the kids. was able to accomplish the wasson peak run in 1:46 which was a pretty good time given the extra mile.

Nice quick morning run up wade road, it was nice to have some extra time. AP: 8:01.

Did another 3.1 in the evening. it was deliberately and gratefully at a slower pace. AP: 8:33. My legs were more tired than I realized from the morning run. It makes a big difference if I give myself the whoel 24 hours to rest.

Wade road route again today. I was tired from the runs yesterday. the first mile while I was getting warmed up felt super tight and the pace was 9 min/mile. after that I loosened up and the rest though harder than on prior days went pretty smoothly and the pace for the last 3.5 miles was 8:12/mile, which is only slightly slower than my usual for that course.

The watch died today so not sure of the time but the run felt pretty good I think i ran for ~40 minutes. afterwards checked in on the map to get the distance.

Only time for 4 miles this morning. I did the wade road route. AP: 8:14 the downhill mile was faster than 8 min/mile

Morning run AP: 8:20

I did a 10 mile jog this morning. I did it around the neighborhood. I wanted to get out on trails but my wife didn't want me to be gone all day. I ran up Wade road which has several pretty healthy hills. it felt pretty good I did start to tire out at the end. That might have had more to do with having to loop around the neighborhood to get myself to 10 miles. AP: 8:18.

 I did another 1/2 mile in the evening with the kids trying to get them into runnign my oldest is starting to do pretty good. 

Didn't have to work until this afternoon today so I was able to go on a longer run today. I did the same route up wade road as on Saturday but just missed the last hill and I also didn't loop aroudn to get up to 10 miles. I felt much faster since I had a day to rest prior to this run. the only miles that were slower than 8 min/mile pace was the first and the one with the steepest uphill (169 vert). The splits were: 8:01, 7:51, 7:58, 8:36, 7:23, 7:31, 7:55 and 3:29. AP: 7:56.

I had some hip/lower back spasms last night so I thought I should take this one easy and go fewer miles. AP: 8:57

Back/R hip still bothering me. took it slow again today nice and flat as well. AP: 8:54

I was able to get out for a longer run today. unfortunately it was divided into a 3.75 mile trail run and a run on the roads pushing My daughter in the jogger. It felt really pretty good still took it slow because of the back. However, it didn't hurt at all during or after the run.

Ran up wade with a route through a neighborhood. Only had 40 minutes to run today. I did these miles quicker AP: 8:00. This week I was hoping to get 140 miles. The sore hip/back and work schedule has limited my miles. Hopefully I can get a good long run in tomorrow and get close to the 40.

I went running in the afternoon today with the kids. They rode their bikes while I ran. they did really good. unfortunately after about only 1 mile they felt they were done. We went back home and I dropped them off. I then continued running and did 8 more miles. The first mile was pretty slow trying to stay close to the kids. AP: 8:19.

 Did another 3 miles at work in the middle of the night.  

did 2 runs while at work last night to get the miles I wanted. I can't be gone for too long so I had to break it up (4 and 2). It is hard running in the middle of the night. I feel so much slower. AP: 8:22 and 8:33.

did acouple of runs at work again. They were closer to 3 miles each because of a page interrupting the first run. I was so tired I almost talked myself out of going tonight. Glad I went though I felt better for a short time after. AP: 8:22.

Did a couple of runs at work overnight again. the first one was 5.4 miles it was nice not to get paged for that long. Finished out another short one to get over 6 miles. It was a super night for running. I think my body is adjusting to the night shift. just about time to change back again. AP: 8:15

The first run tonight at work was faster than 8 min/mile. I think that the difference was the music. I usually listen to an audiobook but I listened to a fairly faced paced music track. I did pull my gastroc on the 2nd run of the night. I think I will go slower tomorrow. AP: 7:53 and 8:09.

My last night of night shift. I started the run out and got less than a mile before I got paged. I went back and cleaned upt he list and then went back out and went til I got to 6 miles. It was a pretty good run. AP: 8:22.

long run for the week I was going to do more than just 9 miles I was unfortunately too tired to do more though. The miles felt really pretty good after I got warmed up. I ran up a road that has a nice gradual slope I was pretty happy that I was able to keep my pace under 9/mile for each mile. The downhill miles were faster than 8/mile. AP: 8:17/mile.

5 miles in the cold this morning. I ran up wade road. AP: 8:07

Wade road route. AP: 8:06

a couple of easy miles this morning to finish out the month and get ready for the race this weekend. I was a little bored in the middle so I did a couple of tempo sections. I just made the decision in the middle of the run so I wasn't going for a certain number or speed really just picking up the pace until the next corner. It turned out the first one was 0.21 and AP was 6:31. The second was 0.36 and AP was 6:40. 

Did some sprints in the middle of this run just to shake things up a bit. Splits for first 0.5 mile was 7:12, the 2nd was 7:24