Positive Running

Ran the MacArhur Park 5k and Corporate Cup at 7:00 p.m. on a nice 74 degree evening with no wind.  Won my age group for the third consecutive year of this race with a 6:45/mile pace.  General Douglas MacArthur grew up in downtown Little Rock and his family's house is now a museum and park in front of the house has his name.  The Corporate Cup is a competition of companies with Arkansas operations, and consists of four runners who each run the 5k for a cumulative total time added from the team's runners.  On our Entergy Arkansas Team, Wesley Hun won the event with a 17:02 time (5:30/mile) and Kerry Gaston won the womens 35-39 division, and Mike Maulden came in second in the men's 55-59 division behind me.

It's taking some time for me to warm-up since I'm not fully recovered from training for and running the Boston Marathon.  So I ran 2.3 miles on the TM as a partial warm-up and then ran another 1.1 miles at MacArthur Park to warm-up.

Ran 8 miles in 63:41 on the TM at the hotel in The Woodlands, TX.  Just am easy run during before an afternoon of nonstop meetings.

I don't sleep well in hotels with loud A/C systems.  So just ran 4 miles on the TM in an easy 33:23.  Finished with my usual .2 mile cool-down.  Then walked at least a couple of miles to Rouse's Market and back to the French Quarter on New Orleans.  

Met Derek at the track by Tad Gormley Stadium.  Ran a 3 mile warmup.  Then ran 10 40m sprints with 60 second recoveries, followed by 6 200m repeats with 90 second walking recoveries.  Ran the 40m sprints in around 8 seconds.  Ran the 200m repeats in 36 to 42 seconds.  Finished with a 2.5 mile cool down.

Ran 10 miles in 81:50 on the TM, followed by a 0.2 mile cool-down.  My left hip flexor is a little sore from the speed work I did not Wednesday night, so I took it easy today.

Only ran 7.2 miles in 60 minutes, followed by a 0.3 mile walking cool-down.  My left hip flexor is sore, but after about 3 miles of warm-up, it felt fine.  It has also felt fine for the two hours since I stopped running.  So maybe the flexor was tight and just needed a little running to loosen up.

On a 70 degree evening with no wind, ran the ladder with the CHS track group.  Ran a 1.25 mile warm-up. Then ran two sets of each distance:  400m at 91 and 92 secs, 800m at 3:04 and 3:07, and 1200m at 4:42 and 4:45.  Walked 200m recoveries, and ran a 0.75 mile cool-down.

Ran 7.8 miles in 60 minutes, followed by a 0.2-mile walking cool-down.  Ran the first mile in 8:20.  Ran the next 5.8 miles at an average pace of 7:36/mile.

Ran 7.7 miles in 60 minutes, followed by a 0.2-mile cool-down.  Ran the first two miles in 16:40.  Ran the next 5.7 miles at an average pace of 7:36/mile.

Ran 23 miles with Chris and several other friends from Lake Sylvia to Lake Winona and back along part of the Traveler 100 course.  Averaged only 10:51/mile on the trails because Chris and I had to hold up for the other two runners.  It was a lot of fun, and Chris and I ran together for about 7 miles at 9:15/mile and then waited up for about 10 minutes for the other runners.

Ran 6.5 miles at CHS on dry evening with temps in the mid-70s.  Ran 12 400m repeats with 200m recoveries.  Ran the 400m repeats between 91 and 94 seconds.  After 6 400m repeats, added an 800m run in 3:12 while the other runners in the group were taking a break.  Also ran a brisk 0.75 mile warm-up and 0.75 mile cool-down, averaging 7:35/mile.

Ran 10.2 miles in 80 minutes, including 9.2 miles in 71:20 after an easy warm-up.  Followed with a 0.3 mile walking cool-down.

On a beautiful afternoon (72 degrees, little wind, sunny skies), ran the back half of the LR Marathon course in 105 minutes (8:05/mile).  Ran the first 6-miles at an 8:20/mile pace, and the final 7-miles at a 7:45/mile pace.  Finished with a .2 mile walk around the Simmons Tower Buidling.

Ran 16 miles with Steve from along Pinnacle Valley Road to the Two Rivers Bridge and back.  Since I'm not training for any race now, I told Steve we should just run as far and fast as he wanted.  We ran the first 8-miles at a 9:00/mile average pace, and the last 8.2 miles at an 8:45/mile average pace.  It was an easy and fun run, and a strong run for Steve.

Started with a 0.8 mile warm-up around the neighborhood.  Then met Loren Kaylor who I'm pacing in the AR Traveler 100 to run 15 miles from the Two Rivers Bridge parking lot to the Lookout at the Pinnacle Mtn Visitors Center and back, ending with a 0.4 mile cool-down.  Ran the 15 miles in just over 126 minutes. Ran the first 7.5 miles in 64 minutes (8:32/mile) and the second 7.5 miles in 62:15 (8:18/mile), where we ran up Pinnacle Mtn in the first half and down the mountain in the second half.

Ran 8.3 miles in 60 minutes, followed by a 0.3 mile cool-down.   Ran 2.6 miles (7:42/mile) in the first 20 minutes, then 5.7 miles (7:01/mile) in the last 40 minutes.  Just kind of a threshold run after a weekend of slow long distance runs.

Ran 7.7 miles on the TM in 60 minutes (7:47/mile), followed by a 0.3 mile cool-down.

My day started off bad because I inadvertently set my phone alarm to Off for Saturday and woke up at 5:58 a.m., too late to run the Catsmacker Ultra.  So, I went to LA Fitness later in the morning and ran 11 miles in 79:38.  Started with a 8:00 warm-up mile, then ran two progressive cycles followed by 400m intervals.  The progressive cycles started at an 8:00/mile pace and finished with a 6:00/mile pace for 3.5 miles in 25:45.  Then ran 5 miles in 34:38 by running 400m at a 5:52/mile pace, followed by 800m recoveries at a 7:30/mile pace.  Finished with 1.5 miles at a 7:30/mile pace, and a 0.3 mile cool-down.

Ran 12.2 miles in 100:25, followed by a 0.3 mile walking cool-down.