Trying to improve my running

Ran up Wasson peak again today. Unfortunately my watch died after 2 miles. I was a little faster than prior I did it in 1:39 previously 1:41. It felt really pretty good today though. I think I need to do some quad strengthening because I am getting some patellofemoral pain from all the downhill.

Ran up Beacon hill again today. Was able to get all the way up the hill. Felt pretty good.

Went up Wasson peak again today. I felt tired from being up too late last night I did make it and felt good after the first couple of miles.

Ran up beacon hill today. Not a ton of energy nor time so only went up once.

Had an hour before work so ran out for 30 minutes then came back turned out to be about 7 miles. My average pace was 8:22/mile. I was trying to not go too fast. I averaged just over 8:30/mile on the uphill miles and around 8:00/mile on the downhill miles. total time was 58:39.

Ran the loop through the park again today. I took a different trail for a little bit until it turned into a very rocky stream bed. I would like to see where the trail goes sometime.

Nice run this Morning. It had too little hills but mostly flat and on pavement. AP 8:10/mile. Felt really good not too fast I felt. My HR jumped up for the first 0.5 miles then dropped back to 140s and got up to about 160 by the end. I was actually pretty surprised at the pace since I wasn't trying to push it at all.

Ran up Beacon hill this AM. I wanted to go further but had to go to work so only did an extra mile of flat at the end. I felt pretty tired and wasn't able to make it all the way up the hill.

Ran the local trail today. I don't know if it is the heat of the amount I am working but I don't feel as much energy and excitement as I did a month ago.

ran a loop today part trail part road. It was nice. I think I either need to come up with a better goal to motivate me or else just need to relax and run for fun I am not sure which.

Nice run wanted to go for 5 miles. Ran up Wade Rd. I do think the heat might be the problem with my motivation after this run I was drenched in sweat. I did feel better after today's run it is nice to see the progress I've made over the last 9 months. I wouldn't have been able to run for a whole 5 miles let alone up this road which I felt like had some steep hills on it. Now 8 minute miles for 5 miles without being too wiped out afterwards.

Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Calories Summary 40:53.7 40:33.0 5.01 151 142 8:10 8:06 5:58 155 176 673 1 8:08.2 8:07 1.00 14 0 8:08 8:07 6:50 155 176 135 2 8:30.4 8:25 1.00 80 4 8:30 8:25 7:30 152 158 139 3 8:29.6 8:25 1.00 58 45 8:30 8:25 7:25 155 159 141 4 7:39.4 7:36 1.00 0 82 7:39 7:36 5:58 153 155 122 5 8:01.0 8:00 1.00 0 11 8:01 8:00 7:23 158 161 134 6 :05.2 :00 0.01 0 0 7:52 -- 7:34 160 160 2

Nice run. Felt pretty hot today. I am too tired to wake up earlier to go running though. 

AP: 8:05/mile

splits: 8:10, 8:23, 7:37, 8:01. 

Wanted to run up Wasson peak today but decided to take Ella out for a run on a flat trail instead to let Juli sleep in for her birthday. did 6 miles it is harder pushing the stroller still AP was 8:33/mile.

Another pretty flat route. I think I need to average about 4 miles everyday to finish out the goal of 100 miles this month. I did 5 today to give me a lead since I am traveling at the end of the week and am unsure how much running I will get to do. AP: 8:03/mile

ran up wade rd. I was pretty happy with the speed. I averaged 8:09/mile. My slowest mile was 8:16/mile. I was also comparing this to my old runs from back when i started running 9 months ago. I didn't ever run up wade rd then but a similar distance run my AP was 9:20/mile. I was looking back to the end of January when i had been running regular for 5 months and my AP on this same route was 8:42/mile and I remember it being significantly harder then.

I wanted to try and compare where I was back when I started running to where I am now so I tried to run a similar route to one I did in Sep shortly after starting running and at the time felt was pretty hard. I got a little lost on the run and didn't do the exact same route this one was a mile shorter. I will do the other route tomorrow. AP was 8:10/mile.

So I figured out the route from yesterday and tried to go out and see what improvement I had made. I decided to try and do 1 mile sprints followed by 90 second slow runs. I did ok for the first 3 then I was too tired to keep going with that. so I just finished out the last couple of miles semi easy pace ~8:30/mile. the first 3 splits were 7:57, 7:47 and 7:56. I am not sure why I tired out maybe it was too fast a pace and not slow enough on the 90 second recovery or maybe the heat it was ~90 this AM. Anyway I compared to the time I ran the same course on 9/3 at that time AP was 9:39/mile and I had to stop about a half mile from home b/c I was too tired to finish I also seem to remember resting a decent amount in the middle. today the AP for the course was 8:14/mile and I was tired by the end but no problem finishing the run. I am pretty pleased with that improvement.