Same Time, Same Channel

Short, slow, easy run + 4 x 8-sec. hill sprints.

6:41 am, 47-50°F, 74% humidity, winds calm, partly cloudy.

I thought that Lindsay was through running for now on account of pregnancy discomfort, but she wanted to run today. So I met up with her this morning and we did a short slow run together. We crossed paths with Michelle and Michelle who were out running. After we split up, I did my hill sprints.

My plan has my running 6 days this week, so I don't have days off to do the shred. So I decided I better fit the shred in when I have time on shorter run days, so I did the level 2 shred when I got home from my run this morning.

Now I've got to head over to the middle school for a talent show that a band that consists of my son #3 and two of his friends are playing in. My son is the drummer.

It looks like I'm going to take the day off work tomorrow to go to a Rockies game. Fun times.

AP: 10:10. Splits: 10:03, 10:13, 10:02, 0.18 @ 9:39. Pace on hill sprints: 7:12, 7:05, 6:23, 7:17.

Fartlek Run - 7 miles w/6 x 50 sec. @ 10K-3k pace.

6:51 am, 49° F, 76% humidity, winds 3 SW, very overcast.

I took a different route today than I have the last couple of Tuesdays when I've done similar fartlek runs, so the hills were in different places this time. The 4th fast section was distinctly downhill, while the 5th one had a pretty steep uphill in it. The 6th one was slightly uphill, but not too bad. On the whole, though, my fast bits were slower this time than they were last Tuesday.

After I was done with the fartlek part and I was doing the additional distance to get to 7 miles and to get home, I came around a corner and saw a male runner up ahead. We were heading up hill. I caught him just as we reached the top of the hill, but there's an intersection there. He turned sharply left without crossing the street and I crossed the street (the light was green) and then turned left. We were both on the same street and going slightly downhill. He crossed the street diagonally and so gained and list distance on me and he must have sped up because he got ahead of me again and I couldn't catch him unless I increased my speed more than I wanted to. However, I was able to figure out that it was Lindsay's husband. A little later, he turned into his neighborhood to head home and I called out to him by name and said hello. He turned around and looked confused. He hadn't realized that it was me. I'm not sure he realized who I was even then. I'll have to call Lindsay and ask her.

When I got home, I got my daughter off to school, and then I did the level 2 shred. I figure I've got to fit it in this week when I have time and I have time today since I'm taking the day off from work. Now if I just do the shred on Friday when I have a short run, then I'll have done it 3 times this week.

It just started to rain. I'm worried that we'll get rained on at the baseball game today or that there will be a rain delay or cancellation. They're supposed to play a double-header today and the weather is looking kind of sketchy. Maybe it will rain this morning and the rain will be done by game time this afternoon.

In other news, today is the last day of school for my kids. That means I'm the only one who has to get somewhere by a certain time in the mornings. It is going to take lots of discipline for me to get out early to run so that I can get to work at a decent time.

Here are the stats for today. Average pace for the whole run was 9:37.

Easy Run

6:49 am, 43-47° F, 83% humidity, winds calm, overcast.

I'm proud of Thing 3. He went to a party last night to celebrate the end of 8th grade and he called me shortly after he got there and asked me to come get him because he wasn't comfortable with some of the things that were going on at the party. When I drove to the house the party was at to get him, I was reminded of a route I used to run that I haven't run in a long time. So when I got home I mapped it out to make sure that it would be enough distance and then ran that route this morning. It's mostly uphill in the first half and mostly downhill in the second half.

I've got a little tightness in my left quad.

We had a good time at the game yesterday. It rained a little near the end of the game, but didn't bother us too much because we were up so high that there was a roof over us. It was kind of cold, though. But the Rockies won 12 - 4, so that was kind of exciting. Unfortunately, they used up most of their offense in the day game and lost the evening game. But I guess we picked the right game to go to.

AP: 9:44. Splits: 10:03, 9:52, 9:55, 9:36, 9:30, 9:38, 0.16 @ 8:58.

Progression Run - 8 miles with last 10 min. moderate (uphill, if possible)

6:31 am, 46-53° F, 72% humidity, wind 4 SW, sunny part of the time, partly cloudy the rest of the time.

I got out the door a little earlier today than I did the last few days, but I also ran a bit farther, so I still ended up finishing at a time that will make me late for work. I need to hurry and get ready for work.

I had kind of lead legs this morning, especially at the beginning of the run. Maybe it's from the cough syrup with codeine I took last night at 10:30.

This workout asked for the last 10 minutes to be uphill, if possible. I did manage to get a net uphill in the last mile. Incidentally, just to give you an idea of what the landscape is like around here, my Garmin recorded about 1000 ft each of ascent and descent on this run.

AP: 9:25. Splits: 9:54, 9:47, 9:23, 9:16, 9:32, 9:42, 9:12, 8:35.

Easy Run

7:00 am, 48-51° F, 70% humidity, wind 6 ESE.

My original plan was to run and do the shred today, but I decided to stand-up Jillian this morning in order to give my left quad a little rest. I don't like squats and lunges very much right now.

So since all I had to do this morning was run a measly 4 miles, I slept a little later. I can't seem to get myself up any earlier than absolutely necessary. I keep adjusting the time I start my run in order to finish around the same time, which is really too late to be finishing. I need to figure out a way to get out earlier.

AP: 9:50. Splits: 10:21, 9:50, 9:35, 9:35, 0.7 @ 9:20.

Fast finish run, but not quite fast enough to be called fast miles.

7:18 am, 53-59° F, 26% humidity, winds calm, sunny.

It was just Michelle and me on the Highline Canal Trail today. We started a little later than we have been since we weren't running as far now that she is tapering for UVM. We had a nice run together. We sped up the last couple of miles, per the specifications of my training plan. When we finished, I commented that I had kept up with her. She said that she had been trying to keep up with me. So I guessed we pushed each other.

I didn't want to spend $5.25 to shower in the rec center, so after we were done I went into a restroom in the rec center and sponged myself off and put on clean clothes, then went and watched my daughter's gymnastics class. Now it's off to the pool with my daughter.

AP: 9:35. Splits: 10:07, 9:45, 9;45, 9;37, 9:42, 9:52, 9:49, 9:04, 8:35.