Easy 8 miles

Schedule said that I should run 7 miles. Since I only ran 11 miles
yesterday, so I made up one mile today. The weather is perfect,
and there is not so many people on the road because of the long
weekend. I need to run slowly to get recovered.

Here are the splits:

Split	Time	Distance	Avg Pace
Summary	1:13:22.0	8.00	9:10
1	9:30.8	1.00	9:31
2	9:20.4	1.00	9:20
3	9:05.5	1.00	9:05
4	9:14.9	1.00	9:15
5	9:05.2	1.00	9:05
6	8:59.0	1.00	8:59
7	9:01.3	1.00	9:01
8	9:02.2	1.00	9:02
9	:03.1	0.01	9:28

11 Mile Tempo -- Pace 7:55

Ate a lot yesterday. Went to Fisherman's Wharf yesterday and had
another big meal last night. The weight was 177lbs in the evening after
dinner. After the run, it was back to 170lbs again. I know I can lose those
calories easily, that's why I can still enjoy the delicious food.

Ran with only Bryan for the first mile, met with Parro on the way, and we
ran together for the next 8 miles. Felt a little bit heavy at the beginning,
maybe because I did not have enough sleep(got up at 5am), or not enough
breakfast(only one cup of juice).  Anyway, did not feel like to run fast.
And I was always behind them, until I could run with them together
for the mile 6 to 9. And lost steam again after that. I might need
to bring water and/or gel next time. Or I could try when I prepare
for marathon training.  Sometimes, I did feel like to stop, but I know that
I have to keep running. And I did have a good run:

Split	Time	Distance	Avg Pace
Summary	1:27:08.0	11.00	7:55
1	8:55.4	1.00	8:55
2	8:17.3	1.00	8:17
3	7:43.0	1.00	7:43
4	7:53.7	1.00	7:54
5	7:48.9	1.00	7:49
6	7:42.6	1.00	7:43
7	7:35.1	1.00	7:35
8	7:35.3	1.00	7:35
9	7:37.5	1.00	7:37
10	8:08.3	1.00	8:08
11	7:51.2	1.00	7:51
12	:01.0	0.00	12:51

6 Mile Easy Run

Yes, I got my watch back. And I did an easy run
for 6 miles. So I hope I can have a good run tomorrow.
I plan to run 12 miles, unless the other gangs will run
more. We are scheduled to run 12-15 miles tomorrow.
Here are the splits today:

plit	Time	Distance	Avg Pace
Summary	55:12.0	6.00	9:12
1	9:17.2	1.00	9:17
2	9:16.8	1.00	9:17
3	9:16.1	1.00	9:16
4	9:11.1	1.00	9:11
5	9:14.2	1.00	9:14
6	8:54.3	1.00	8:54
7	:02.1	0.00	8:45

And I went to San Francisco after the run. The crab at the Crab house

was pretty good.

5 Miles Easy

It's very interesting that I left my watch at massage place.
So I ran there to pick up the watch and finished the morning long
run. The pace was around 9:30.

5 Mile Tempo Thursday

Warm up for two miles, and then have tempo run for 5 miles.
I ran 3 miles with the team. And the last two miles just by myself.
That's why I should run with the group. The main difference is that
I could push harder a little bit. Here are the splits:

Split	Time	Distance	Avg Pace
Summary	45:37.0	6.00	7:36
1	7:09.4	1.00	7:09
2	7:15.2	1.00	7:15
3	7:09.5	1.00	7:10
4	7:19.9	1.00	7:20
5	7:21.5	1.00	7:21
6	9:25.4	1.00	9:25
7	:02.3	0.00	9:57

The average 5 mile pace is 7:15. Which was my fastest.

The bad thing is that I could not find my watch any more.

I know that it is some where.

3X1mile repeats Tuesday

Went to San Francisco Airport to pickup relatives from China in the
morning, so I skipped the training in the morning and joined the
group training in the afternoon.

Started warm up a little bit faster than usual, and I trailed Nancy
who can run half marathon around 1:30.  Here is the splits for
the warm up:

Split	Time	Distance	Avg Pace
Summary	14:57.0	1.76	8:29
1	8:39.3	1.00	8:39
2	6:19.9	0.77	8:13

First one mile was easy. I just follow those with similar pace.

I finished pace 7:04. It was not bad on the trail, especially when

it has a little bit hills:

Split	Time	Distance	Avg Pace
Summary	7:01.8	1.00	7:04
1	7:01.8	1.00	7:04

2nd mile was ok. Since we had 5 minutes rest in between, but I

started with a faster group, and it turned out I finished slower,

just because everybody else was fast, and I will run slow just by myself.

Split	Time	Distance	Avg Pace
Summary	7:09.0	1.00	7:08
1	7:11.9	1.00	7:12
2	:02.3	0.00	9:18

3rd was a little bit faster again with the slower group:

Split	Time	Distance	Avg Pace
Summary	7:05.4	0.99	7:08
1	7:05.4	0.99	7:08

So you can have the best performance when you run people with

similar pace, not much faster pace.

And then cool down:

Split	Time	Distance	Avg Pace
Summary	13:12.0	1.49	8:53
1	8:41.0	1.00	8:41
2	4:32.9	0.49	9:13

Wednesday was a rest day. Will do a little bit weight lifting and dumb bell.