6 Mile easy run

Usually at the end of 2 mile, I will see the lady walk her dogs,
and one of the dogs name is Mermaid. So everyday, I will
check this Mermaid. And at the end of 5-6 miles, I will see
the professor rides the bike to the college. And very interesting,
I did not see her on the green belt. Was the school over?

Nothing special today, except this easy run. Yes, the pace is around 9.

Split	Time	Distance	Avg Pace
Summary	54:10.0	6.01	9:01
1	8:58.8	1.00	8:59
2	9:10.8	1.00	9:11
3	9:15.2	1.00	9:15
4	8:32.2	1.00	8:32
5	8:58.6	1.00	8:59
6	9:12.3	1.00	9:12
7	:03.1	0.01	8:22

6 Mile tempo Run

I felt very tired Tuesday and the legs sore. So I bought
one pair of compression socks yesterday. It looked ugly
on me since I have a big calf. But I think it worked pretty
well.

Still tried to find out the reason for Tuesday. Anyway, I carb-loaded
a little bit last night, so I felts lot of energy today.

First 1.78 mile warm up was ok. I ran a little bit faster than
usual:

Split	Time	Distance	Avg Pace
Summary	15:11.0	1.78	8:31
1	8:38.3	1.00	8:38
2	6:34.6	0.79	8:20

Now everyone knows that I will run SF Half Marathon. Still

I will not PR because of the bridge. But they all think my

plan from Hansons is tough. Tiffany tried to pace me for the last 

mile, and I told her that I had one more mile tempo to run. 

They thought 50 mile per week is too much for a half marathon

training. I agree, but my goal is for the full marathon.

And according to them, I would have a very very 'strong" base

for the marathon training. Here are the splits:

Split	Time	Distance	Avg Pace
Summary	1:02:22.0	8.04	7:45
1	7:16.1	1.00	7:16
2	7:30.4	1.00	7:30
3	7:21.0	1.00	7:21
4	7:33.2	1.00	7:33
5	7:28.2	1.00	7:28
6	7:33.7	1.00	7:34
7	8:23.6	1.00	8:24
8	8:57.8	1.00	8:58
9	:23.4	0.04	9:22

And I am glad that tomorrow is an "easy" day.

6x1 mile strength workout.

Felt tired. Maybe because I only had 6 hours sleep.
So it was slow compared to the required 7:15 pace:

Split	Time	Distance	Avg Pace
Summary	1:33:11.0	11.25	8:17
1	18:30.6	2.00	9:15
2	7:12.4	1.00	7:13
3	2:13.3	0.25	8:54
4	7:18.1	1.00	7:18
5	2:17.6	0.25	9:11
6	7:17.9	1.00	7:18
7	2:18.1	0.25	9:13
8	7:24.7	1.00	7:25
9	2:23.6	0.25	9:35
10	7:28.2	1.00	7:28
11	2:19.3	0.25	9:18
12	7:34.9	1.00	7:35
13	18:52.2	2.00	9:26

Easy 5 miles Pace 8:41

It was pretty good that I ran easily for the long run, so
the morning 5 miles run was pretty easy. I think that's the
right way that to run easy runs easy. Here are the splits:

Split	Time	Distance	Avg Pace
Summary	43:26.0	5.00	8:41
1	8:42.6	1.00	8:43
2	8:52.0	1.00	8:52
3	8:47.2	1.00	8:47
4	8:29.9	1.00	8:30
5	8:33.5	1.00	8:33
6	:02.6	0.01	6:56

And tomorrow I have to get up early to get the 11 mile intervals.

11 Mile Long Run

Decided to run slowly after the tempo run yesterday.
I figured out that I might be injured if I do not slow down.
My weekly mileage increased to 50 miles, and monthly already
210 miles. The speed workout completed last week,  and
starting next week, I will have strength workout, so it
means that I will more of longer intervals. For Tuesday, I will
have 6x1 mile repeats.  and this will last till the end of the
training. And the tempo runs will be longer,  it will 6 miles,
and then 7 miles. I think my body will eventually adapted
to this heavy mileage(just too much for me, may not be for
other people).

Here are the splits:

Split	Time	Distance	Avg Pace
Summary	1:35:37.0	11.14	8:35
1	9:03.9	1.00	9:04
2	8:14.0	1.00	8:14
3	8:28.6	1.00	8:29
4	8:28.2	1.00	8:28
5	8:20.2	1.00	8:20
6	8:22.7	1.00	8:23
7	8:22.1	1.00	8:22
8	8:46.0	1.00	8:46
9	8:52.4	1.00	8:52
10	8:42.6	1.00	8:43
11	8:36.3	1.00	8:36
12	1:19.9	0.15	9:0

Last a few miles slower, just because I wanted to be slower today.