Progression Run - 10 miles w/ last 10 minutes moderate. Average pace: 8:57. 7:30 am, 67° , 44% humidity, wind 4-8 SSW. I've written about my friend Michelle and her friend Michelle before. I've run with the a couple of times before and we all did the Georgetown Half together last Saturday. Well, my friend Michelle was put in charge of coming up with a recurring small group activity as part of the Relief Society Enrichment program at church. She decided to do a running group. So the plan is to meet at the Highline Canal Trail every Saturday morning at 7:30. Today was the first day. Attendance today was me, Michelle, and Michelle. We've got to try to get some more people involved. There are some other people at church who run a little bit and can maybe be talked into coming. Walkers are invited too. Michelle and Michelle don't have quite the endurance right now that I have, but they are fairly fast runners. They tend to go out a little faster than I usually start out on a long run. They were running just 4 miles today, and so I ran 2 miles with them and then they turned around and I continued on. Those 2 miles were a little faster than they would have been if I had been by myself. But once I got that fast start with them, I kind of kept going fast and ran the easy part a little faster than I probably should have. A particular problem was mile 7, when this song came on and I could match my cadence to its beat, but that resulted in a somewhat aggressive pace. So when it came time for the moderate part, I had to work a little harder than a moderate effort in order to pick up the pace from what I had been doing. With that said, here are my splits: 9:19, 9:14, 9:11, 9:05, 9:03, 9:03, 8:48, 8:58, 9:05 (pace for .8 miles), 7:56 (pace for 1.26 miles). I actually don't have a very busy day today for a change. Maybe I can take it easy, or maybe I can get some housework done, or maybe I'll take the kids swimming or something.
| 