Trying to improve my running

I was finally able to make it back up wasson peak. I was slower by about 10 minutes from my previous runs. I guess I rested more this time than the other times. The trail was overgrown some in spots which made it a little bit more difficult. I still like this backside trail better than the other trail up the front. I hope to be able to do this a couple of more times before the half marathon in November. Hopefully they will open up the direct route to the trail soon.

I debated about doing wasson peak again but my feet were pretty sore all day saturday and Juli had projects for me to do today. So I didn't think I could spare the time. I was able to get in a nice run with my neighbor though. AP: 8:41/mile

This morning did some interval work I did 3 400 meter sprints I was going to do more but I felt exhausted and didn't think I could force myself to. My new running partner was significantly faster at the sprints then I am. I started off the first one way to fast and crashed and burned by the end.  the other 2 though faster at the first were more consistent. my times were: 1:26, 1:30, and 1:31.5. My running partner was probably 6-7 seconds faster than me each time. Anyone have tips on how often to do these? I would like to try them a bit more often to get faster but don't want to get hurt.

Started out on the roads w/ my neighbor. He had to go back early. so i went and ran the trail for a couple of miles.

This was nice and quick. went with my neighbor it really helped to push me and keep me going. the AP was 8:07/mile and finished in 56:50. The route was mostly flat. My pf was aggravated afterwards. I wanted to run wasson peak again but we are comping tomorrow so this was a nice alternative run.

Ran around the hospital while on call. ran up a couple of the parking garages around the university. The garmin is not super good at keeping track of this. I mapped it on google to get the distance the AP was 8:20/mile.

ran around the hospital again on call wanted to do it every night but I have been pretty sick this week and could barely get the energy to go to work running was definitely out. ap: 8:49/mile

ran at work again. I had to stop 1 mile in for a page but then was able to go for the last 4 w/o interruption. AP: 8:36/mile. starting to feel a little better.

this was my run at work for my last night on nights. This week was brutal with the cold and the nights.

Didn't think I could do the wasson peak summit today since I have been sick. Iwas supposed to get in about 8 miles though so I went and did that on the trails by the house. I ran to the saddle of sombrero peak and then around behind the mountain down a nice new trail I haven't tried before it was a nice run. really slow but I was able to go for the 8 miles.

I was feeling better after a day of rest and some sleep over the weekend so i decided I should try and do Wasson peak since I didn't have to go in to the VA until 9. It was a beautiful morning to go running I was able to get almost all the way to the top and essentially got all the vertical gain out of the run before I has to turn around so I wouldn't be too late for work. the run was slower than it was back in July but it felt good. I am not sure what happened to make me slower I think a combo of the cold, nights, pf pain, and donating blood have taken it out of me. Hopefully I can get built back up to where I was in July. below is the comparison of July to this run.

Laps

Didn't feel like a long run I decided to try and do radar tower hill since it is short but has the awesome hill. It was super hard and my motivation isn't super great.I wasn't able to run all the way to the top without stopping but I did stop when I was too tired and then ran the whole way up.

Did 400 yd sprints this AM. My times weren't as good as last time. I had a bad night the kids were up a bunch and am still getting over the cold. The first split I forgot to start my watch so it was 0.2 miles in 1:12 the rest of the splits were 400 yds and were thus: 1:33, 1:37, 1:37 and 1:39.

Nice run this morning. Plantar fascia was a little tight but things loosened up after the first couple of miles. the last couple felt really good. and the pf is doing well today. 

This was the long run for the week. I have to work all weekend so won't have time to get one in. I was going for 9 miles made that. Just for fun I thought I would throw Beacon hill in in the middle it is the 20% grade hill (325 vert feet) I have ran multiple times in the past. I got to that point at mile 4 and wasn't able to get all the way up it without walking after the hill I felt pretty wiped out but was still able to finish the run. It helped to have my neighbor with me he really pushed me to keep going. 

Nice slow run pushing the baby because she woke up early this morning.It was a good recovery run.

Ran up Wasson peak again this am. I felt much better this time. I tried to focus on pushing the pace and the overall time, since I didn't have a lot of time today. I am still a bit off the time from July but my overall time was almost the same as in July which means I stopped less.

Summary

did some tempo work kept the middle 2.5 miles at sub 8 min mile.

Easy miles today.

Pushing for 4 miles at 8 min/mile after0.5 warmup. Turned out to average 8:06/ mile.

Neede 10 miles today did it on trails to get ready for the half. Went up wasson peak again did a different trail that was longer and had another 1000 ft of gain. I need to start bringing food on long runs. I was wiped out at about 7 miles a little something to get extra energy would have really helped. http://connect.garmin.com/activity/228084422