Thursday Tempo Run -- 7 Miles for 57 minutes

This is one of the fastest non-race running.
The weather is so nice, just a little bit hot.
My friend Rob was just back his honeymoon
trip from Hawaii, and I was just back from Alaska.
Both of us agreed that Alaska and Hawaii is better
for running during the summer, only around 60-70
degrees. He stayed in San Diego for some time,
it is a good place for running as well.

Here are the splits:

Split	Time	Distance	Avg Pace
Summary	57:16.4	7.04	8:08
1	8:23.5	1.00	8:23
2	8:01.6	1.00	8:02
3	7:58.7	1.00	7:59
4	8:04.0	1.00	8:04
5	7:54.1	1.00	7:54
6	8:11.2	1.00	8:11
7	8:19.0	1.00	8:19
8	:24.3	0.04	10:16

Week 3 speed workout

Ran 3x1mile repeats. Steve is a 7:15 pace runner,
so I ran a little bit faster after him(he is way ahead
of the rest of us). Here is the splits tonight(It's the first
time I ran one mile under 7 minutes):

Split	Time	Distance	Avg Pace
Summary	23:22.7	3.11	7:32
1	8:20.5	1.00	8:20
2	6:52.6	1.00	6:53
3	7:29.1	1.00	7:29
4	:40.6	0.11	6:21

Back for the training schedule

Did not run on the land for the last 11 days until today. Even when I ran
in the city of Haines of Alaska, the weather is so nice, so the running will
be much easier. And tonight 7 mile with normal pace. It should be better
in the next a few days:

Split	Time	Distance	Avg Pace
Summary	1:07:01.2	7.07	9:29
1	9:39.0	1.00	9:39
2	9:28.2	1.00	9:28
3	9:32.6	1.00	9:33
4	9:33.1	1.00	9:33
5	9:13.9	1.00	9:14
6	9:20.5	1.00	9:20
7	9:33.9	1.00	9:34
8	:40.0	0.07	9:42

Just back from Alaska Cruise

Still kept running in the Gym and the Beach Front of Haines, and on the deck
track of the cruise. No specific data on the pace, since the Garmin watch does
not work well.

The month to Date mileage is around 90 miles with 13 days left.

Running in the sun around 4-5pm

At least the temperature is pretty good. And it is my first time
to bring the water bottle. Still not get used to it, but at least
I tried to change the hands while running. So it is slow
because the hot and the water bottle, and the not
so good mood. The splits here:

Split	Time	Distance	Avg Pace
Summary	1:15:24.3	7.60	9:55
1	10:03.4	1.00	10:03
2	10:03.2	1.00	10:03
3	9:42.0	1.00	9:42
4	9:47.6	1.00	9:48
5	10:17.2	1.00	10:17
6	9:24.7	1.00	9:25
7	:04.0	0.01	10:43
8	9:51.6	1.00	9:52
9	6:10.6	0.60	10:23

Monthly Mileage is 41 miles for August so far.

This Half Marathon Run was not bad

Every Saturday, I will run with my daughter for her first half marathon
training, so I will run slowly and help her to build up the enrurance.
And I will run a "makeup" run everys Sunday afterwards.

Today's run was what I expected, I ran the pace as I planned, ate the gel
and drink the water at the right miles and finish the last a few miles strong
as well. The next thing I need to try to see whether I can have similar
runs for 14, 16, 18,20 and 22 miles. Here is the splits:

Split	Time	Distance	Avg Pace
Summary	1:58:34.9	13.13	9:02
1	9:28.8	1.00	9:29
2	9:04.6	1.00	9:05
3	8:59.6	1.00	9:00
4	8:59.9	1.00	9:00
5	8:40.7	1.00	8:41
6	9:06.9	1.00	9:07
7	9:15.2	1.00	9:15
8	9:12.6	1.00	9:13
9	9:18.0	1.00	9:18
10	9:05.4	1.00	9:05
11	8:54.4	1.00	8:54
12	8:40.2	1.00	8:40
13	8:42.9	1.00	8:43
14	1:05.9	0.13	8:41

CIM Training Week One(Saturday)

Here is the map for the 5 mile run. Not anything excited except that
some old friends will run CIM with me. Steve just finished Napa
marathon last March, and he wanted to improve this time with CIM.
Also, I think everyone will either be addicted after first Marathon
or will never do it again. I will decide whether I will run San Francisco
Marathon or Napa next year after the first experience. I do get a lot
of advice from the friends, and I will check what will work the best
for me.

So already finished 21 miles this month.  Here is the splits for Friday's
evening Run:

Split	Time	Distance	Avg Pace
Summary	1:16:18.2	8.00	9:32
1	10:34.8	1.00	10:35
2	9:49.1	1.00	9:49
3	9:55.3	1.00	9:55
4	9:17.0	1.00	9:17
5	9:10.7	1.00	9:11
6	9:16.0	1.00	9:16
7	9:06.2	1.00	9:06
8	9:07.1	1.00	9:07
9	:02.0	0.00	8:32