Scott's Running Blog

I ran six quarter-mile repeats on the treadmill at 8.6 mph (6:59 avg), with a quarter-mile slow job in between each.  Add the two mile warmup to get a total of five miles for the day.

I guess shorter repeats like this help to adjust to faster paces, and they certainly help to breakup the monotony of a treadmill, but it doesn't feel like the workout accomplishes much.  The distance is short enough that it doesn't do much to me aerobically.  Maybe I need to do more intervals, speed up my recovery pace or shorten the recovery distance?  Something to research...

Had a nice run in the morning.  I ran down to the River Bottoms and across the dirt trail that the city is paving.  Once I connected to the River Trail I ran up Powerhouse Road (looped Canyon View Park) and came down Canyon Road.  Total time was 1:09:27 (8:41 avg).  Splits were 8:37, 9:11, 9:01, 8:44, 9:12, 8:08, 8:49, 7:47.

I felt like my effort level for the first six miles was pretty consistent, so I was surprised to see the swing in times.  Much of the variance, I think, was caused by going up or down hills and whether my face or back was to the wind.  I ran mile 7 a little slower on purpose, and mile 8 faster on purpose.  The 7:47 was harder than I would have thought it should be.

I had a hard time sleeping last night when the rain and thunder started.  I have a son at a week-long scout camp who gets really nervous around lightning and I kept thinking about him.  I hope he's doing okay.

It was raining when I woke up this morning, but it had stopped by 6:30 when I finally decided to go out.  I ran on the SF High track so that I could get a feel for an 8:00 pace on a flat surface.  There was a great rainbow when I started.  The rain came and went as I ran, and there was lightning that drew closer during my last mile.  Lightning doesn't bother me too much, but there are a lot of tall, metal structures around the track.  I left pretty quickly after a finished - better safe than sorry. :)

The plan was to do a one mile warm-up and one mile cool down, with the middle 3 miles at an 8:00 pace.  My splits were 9:16, 8:01, 7:57, 8:00, 9:21. &nbs

My wife and I were up late watching "True Grit" last night, so I decided to sleep in and didn't start running until 7:45.  It was a little warmer than I'd have liked (It was about 80 degrees when I finished), but wasn't unbearable.

My target was an easy run, thinking a 9:20-9:30 average would be about right.  I finished the 10 miles in 1:34:39 (9:28 avg).  Splits were 9:18, 9:17, 9:29, 9:38, 9:53, 9:31, 8:57, 9:38, 9:28, 9:30.  Fun run today.