Wrap up for the week Jan 5th to 11th - Total 42 miles

Monday:        Rest

Tuesday:      Rest
Wednesday:  4 mile Tempo.
Thursday:     6 Miles Tempo Running with the Group.
Friday:         Rest
Saturday:     17 Miles with Pace with two legs. First one 5.3 miles. Second one 12 miles.

Split	Time	Distance	Avg Pace
Summary	44:15.3	5.33	8:19
1	8:42.3	1.00	8:42
2	8:30.1	1.00	8:30
3	8:17.1	1.00	8:17
4	7:52.9	1.00	7:53
5	8:20.4	1.00	8:20
6	2:32.6	0.33	7:47

Split	Time	Distance	Avg Pace
Summary	1:44:38.8	12.09	8:39
1	9:38.1	1.00	9:38
2	9:06.8	1.00	9:07
3	9:34.6	1.00	9:35
4	8:31.6	1.00	8:32
5	8:43.7	1.00	8:44
6	8:33.4	1.00	8:33
7	8:36.6	1.00	8:37
8	8:44.2	1.00	8:44
9	7:42.8	1.00	7:43
10	9:06.1	1.00	9:06
11	7:41.1	1.00	7:41
12	7:44.9	1.00	7:45
13	:54.8	0.09	9:41

Sunday:        11 Miles Easy Run. Then 9.5 Miles Hiking.

Split	Time	Distance	Avg Pace
Summary	1:38:09.2	11.01	8:55
1	9:23.5	1.00	9:23
2	9:20.4	1.00	9:20
3	9:03.4	1.00	9:03
4	9:11.4	1.00	9:12
5	8:59.7	1.00	9:00
6	9:00.7	1.00	9:01
7	8:44.8	1.00	8:45
8	9:00.3	1.00	9:00
9	8:37.2	1.00	8:37
10	8:40.7	1.00	8:41
11	8:04.7	1.00	8:05
12	:02.5	0.01	7:28

6 Mile Run

Did not have such a great for about two months. Ran with the GVH
group for the weekly Thursday run. Started running with Christina, John,
then followed Eric, Chris and Martin. And ran the last 3 miles with Chris,
who is young and fast. Maybe I can resume the Thursday running with the
group at least for the 10k Training. I think it will help.

In the middle of the running, I was trying to slow down,but I did not give up.
Felt very very good after running. And it is the best my birthday gift. By the way,
I am 48 now, and I can use 50+ group qualifying time for the Boston Marathon
for most of the marathons after Sep. I will qualify this time.

Here are the splits:

Split	Time	Distance	Avg Pace
Summary	45:47.6	6.10	7:30
1	8:09.1	1.00	8:09
2	7:51.9	1.00	7:52
3	7:12.5	1.00	7:13
4	7:22.5	1.00	7:22
5	7:16.2	1.00	7:16
6	7:09.5	1.00	7:10
7	:46.0	0.10	7:42

4 Mile Tempo

Was trying to go speed workout yesterday. Too tired due to work stress.
So I decided to take the day off and have 4 mile tempo instead for today.

I still need to work 10 lbs off. Felt heavy for the first a few miles.
Weighed 178lbs last night. Too heavy for a runner. I should be lighter
after January.

Here are the splits:

Split	Time	Distance	Avg Pace
Summary	1:05:19.5	8.01	8:09
1	8:28.7	1.00	8:29
2	8:25.3	1.00	8:25
3	7:45.6	1.00	7:46
4	7:50.0	1.00	7:50
5	7:33.1	1.00	7:33
6	7:27.5	1.00	7:27
7	8:58.8	1.00	8:59
8	8:47.6	1.00	8:47
9	:03.0	0.01	6:55

16 Miles Saturday

I did not bring the watch so I think the pace is around 8 to 8:30.
I am still in the middle of backing to the best fitness level.

First run in 2015 -- 10 Miles

Still not in the best shape. Still weighted 175 lbs, even
after the run, so I think I need to spend a few months to
lose weight first.

Warmed up for two miles. Then started easy runs for the
next 7-8 miles. Cooled down on the mile 10. I think I
need a few more days for to start the tempo runs.

Here are the splits:

Split	Time	Distance	Avg Pace
Summary	1:23:27.1	10.01	8:20
1	9:03.8	1.00	9:04
2	8:50.4	1.00	8:50
3	8:23.5	1.00	8:24
4	8:23.5	1.00	8:23
5	8:16.3	1.00	8:16
6	8:07.7	1.00	8:08
7	7:54.0	1.00	7:54
8	7:45.8	1.00	7:46
9	8:08.9	1.00	8:09
10	8:30.9	1.00	8:31
11	:02.4	0.01	7:10