Long May You Run

6.15 miles 8:36 ave miles

6.15 am miles 56:03  9:07 ave

10.3 pm miles 1:31:33  8:53 ave pace  took L street straight up to 11th

10 miles on the track 1:23:48  8:23 ave pace

10 miles on the track 1:26:01  8:36 ave pace.  started very slow and finished fast.

9.29  9.28  9.18  8.59  8.48  8.38  8.17  8.27  7.27  7:10 

13.06  miles 8:31 pace.  home to behind the Capitol, used Victory Road.  Feeling pretty strong, delighted about how I feel.

5.65 miles 9:14 pace

5.65 am miles  8:55 pace

5 pm miles

5.15 am miles  9:00 pace

13.3 pm miles 9:07 pace  B Street, 11th to Virginia, 2 Capitol loops

5.65 miles 8:55 pace

10 miles on the track 1:25:12  8:32 ave pace

8:53 pace

8.51 ave pace

5.65 am miles  8:57 ave pace

13.3 pm miles 9:07 ave  B St, 11th, Capitol

5.15 am miles

1.25 pm

10 miles out and back from home  1:25:45  8:35 ave  started about 5:30am and now I'm in.  Beautiful moonlight morning run, nice and cool too.

8:41 ave pace

4.65 am miles 9:08 pace

13.3 pm run, B St, 11th to Virginia, behind Capitol  9:22 pace.  grind of a run, never felt fast or easy, work the whole time.

4.65 am miles 9:16 ave pace

13.5 pm miles 9:19 pace  slow slog, but it felt faster.  I guess that's good.  Wasn't nearly as difficult as yesterday, which was the same run.  B Steet route.

10 miles out and back from home.  1:33:30   9:21 ave

what a slog these runs have been the past two weeks, haven't felt fast, fresh and light for  a while.  That's why it's training I guess.  somehow it works.

5.15 am miles 9:05 pace

6.65 pm miles , track miles 9:10 an 9:11 pace, rest of the run was probably the same

5 miles to an appointment downtown 8:45 pace 

5 miles back from appointment 8:43 pace

5.15 am miles 8:47 pace

4.65 pm miles 40:09  8:38 pace