Trying to improve my running

First I ran up Twin peaks road. It was a beautiful morning run. I felt really good and my pace was 7:55 even though half of it was up hill.

After I got back I took the kids out running again. This time they were a little more whiny but after we got going they did really well particularly Chase. They were able to run a total of 0.8 miles with another 0.4 miles of walking.

Did 5x1000 meters tempo run w/ the Grinders. I was aiming for 4:35. My splits were: 4;34.6,4:37.4, 4:35.1, 4:34.2, and 4:34.6. if i were to add those together it would be just shy of a 23 minute 5k.

Easy miles with the group of guys from church.

Did 4 miles at roughly MP. I was going for 7:30 pace. My splits were: 7:45, 7:24, 7:28 and 7:28.

Easy miles. I decided to do them on the trail by the house. AP: 8:54

Did a tempo workout. 40 minutes alternating 5 min hard/5 min less hard. I was going for a 7:15-7:20 pace alternating with 8:00 pace. split/pace: 7:10, 7:58, 7:21, 7:59, 7:15, 7:51, 7:19, and 7:52

I started out wanting to do a 10K time trial. I did 1 mile warmup and then was going to try for a 7:15 pace. I think the combination of not enough sleep and going out too fast on the first mile did me in. I think the splits speak for themselves: 7:03, 7:20, 7:22, 7:38, and 7;45. at 5 miles I didn't even feel i had enough to keep going with significant effort and called it quits.

easy run on the local trail. Felt great going on trails again.

Ran with the group from church.

Went with the Grinders this morning. I was going to do 5 miles at MP but then ended up with the group that was doing more speedwork. So after a couple of miles of warmup we did 3 miles 1 min hard/1 min less hard. I did this attempting a pace of 6:45/7:20: Here are my paces for that: 6:43, 7:36, 6:48, 7;13, 7:02, 7:27, 6;46, 7:35, 6;37, 7;39, 6;44, 7:26, 6:39, 7;25, 6:44, 7:29, 6:42, 7;28, 6;35, 7:19, and 6:35. It turned out to take me 21 minutes for the 3 miles. 

The miles after that were harder and i probably shouldn't have done that speedwork in the middle of the semilong run.

Ran with several guys from church we did a time trial 10k for them, which turned out to be a fairly easy pace for me (8:30/mile). I needed a little break and I maybe should have actually taken this run evena  little slower. I guess I will see tomorrow I was going to trya dn to close to 20 miles.

Slow long run today I was focusing on keeping my HR at less than 150 for the first 6 miles. After that I did a 10k with a goup of slower guys from church. Then I did 3 miles home. I felt really good not too tired. The middle 10k were very slow though.

Today is the first time I did a workout on my watch i really liked how that works. I did 2x 15 minutes at HMP (7:15) w/ 3 min AR. I did 2.09 miles and 2.07 miles for my 2 15 minute runs AP 7:10 and 7:14.

Worked out with the Grinders. 5x1000 meter tempo was going for 4:25. Splits were: 4:21, 4:29, 4:24, 4:23 and 4:23. The 2nd and 4th were into a pretty strong headwind (at least for Tucson).

Slow run with Thornydale group.

Worked out with the grinders this morning. did 3 miles 1 min fast 1 min less fast. I was originally going to do 6:40 and 7:30 for paces the first one I went out really fast and kind of decided to go for 6:30  and 7:30 for paces.  It is kind of funny the differences in my moving pace and averagepace. I didn't stop running at all. I guess it is a glitch in the watch. Here are my paces:

Ran up Beacon hill was trying to get a KOm on strava. Didn't quite make it in 2nd place of 2 runners.

Ran 9 mile w/ a guy from the Ragnar team. It was at night because of camping overnight on friday. I felt pretty terrible we ate at innout just before the run. It is also much hotter at night then in the morning. I went nice and slow to stay with John.

Started off running with my neighbor and took the first mile really slow. he ended up peeling off at a bout 1 mile and then I went a little faster up wade road. did 8:00/mile up and a little faster down. I was focusing on keeping my HR around 155 that worked pretty good until the last mile.

Ran with the grinders. We did 4x1000 meters. I was going for 4:15/1000. My splits were 4:13, 4:14, 4:05 and 4:12. Then we did 2 tempo miles. I was going for 7:00/mile pace. I did them in 13:55. The overall morning felt pretty good despite feeling really tired at the start.

Slow miles up Wade. I felt pretty tired from call still.

Again up Wade. I felt better despite being post call.

Another postcall run. I went up wade and felt actually better than the prior 2 days and went to silverbell to get home. Almost got hit by a car, which ticked me off so i threw my water bottle at it.

Did 10 miles on the rillito river trail w/ John. Nice slow pace to stay together. After that caught up witht hte family for the end of a 2 mile run. Lucy was able to run most of 2 miles.

Wade road slowly.