Slow 12.5 Mile Run.

Yes, I want to run slowly so that I can lose weight.
For my new year resolution, I need to lose another 10 lbs.

Here are the splits:

Split	Time	Distance	Avg Pace
Summary	1:56:18.1	12.55	9:16
1	9:26.2	1.00	9:26
2	9:30.6	1.00	9:31
3	8:58.7	1.00	8:59
4	9:01.5	1.00	9:01
5	9:11.9	1.00	9:12
6	9:56.9	1.00	9:57
7	9:15.3	1.00	9:15
8	9:30.3	1.00	9:30
9	9:17.2	1.00	9:17
10	9:09.9	1.00	9:10
11	9:04.8	1.00	9:05
12	8:54.9	1.00	8:55
13	5:00.0	0.55	9:05

6 Miles run after Christmas

I ate a lot Christmas eve, and also we went to San Francisco
And ate too much as well. So I decided to run 13 miles.
But I had to fund a loan today, so I waited, and waited
until the loan funded at 11:15am. S I went out for only 6
mile run wit pace around 8:45. Here are the splits:

Split	Time	Distance	Avg Pace
Summary	52:41.5	6.01	8:46
1	8:46.4	1.00	8:46
2	8:52.0	1.00	8:52
3	9:19.8	1.00	9:20
4	8:51.4	1.00	8:51
5	8:27.1	1.00	8:27
6	8:20.5	1.00	8:20
7	:04.3	0.01	8:49

Those are indeed easy runs. I hope that at least my weight

will be under 180lbs this holiday season. I will need lose 

weight in the year of 2014.

6 Miles Run Tuesday(Christmas Eve)

I ran 6 miles, and my daughter rode the bicycle.  The pace is good for me,
and a little bit slow for my daughter. But we did talk most of the time.
Here are splits:

Split	Time	Distance	Avg Pace
Summary	58:09.6	6.23	9:20
1	10:32.2	1.00	10:32
2	9:55.9	1.00	9:56
3	9:03.3	1.00	9:03
4	9:01.5	1.00	9:02
5	8:49.5	1.00	8:49
6	8:31.1	1.00	8:31
7	2:16.1	0.23	9:51

Completed 1700 miles so far for 2013.

We had a regular Sunday running schedule. But only me and the coach showed

up. I think his email scared some people away, or because this is the holiday season.

But he did say that he would run the pace 7:00 to 7:30.

I did not care much about the pace. It is not because I could do it. The reason is that

I was the last one on the team no matter how hard I tried. And I can improve from the

running with those "elite" runners.

We tried a route I never ran before. The first a few miles were on the trail. And It was

fast than my regular runs. Rich said that he would run a warm up for two miles first.

And seems like the 7:45 pace was his warm up. And for me, since I ran too fast

for the first a few miles on the trail, I slowed a little bit for the last a few miles.

But I felt good as well since It was not bad for the pace of around 8:50 when I ran it

just by myself, and I lost a little bit when I ran through the campus back to the route.

Here are the splits with pace of 8:24:

Split	Time	Distance	Avg Pace
Summary	1:49:58.2	13.09	8:24
1	7:43.6	1.00	7:44
2	7:32.5	1.00	7:32
3	7:20.8	1.00	7:21
4	7:15.9	1.00	7:16
5	8:28.1	1.00	8:28
6	8:31.5	1.00	8:32
7	8:33.5	1.00	8:34
8	8:37.1	1.00	8:37
9	9:35.4	1.00	9:35
10	8:44.2	1.00	8:44
11	8:41.5	1.00	8:41
12	8:51.2	1.00	8:51
13	9:15.0	1.00	9:15
14	:48.0	0.09	8:47

My Wife's first 7 Mile Run -- Avg pace 10

My wife started training for half-marathon. The race is on Feb 9th.
This was her first 7 miles run, her longest run. I will pace her for the
rest of the training.

We started first mile a little bit fast, because everybody else was fast.
Then I decided that we need to run slowly, and at the pace of 10.
We kept running for two miles, she felt ok; anot not tired after 4 miles,
6 miles and 7 miles. She said this was one of her best run, and the longest
run. So she would be confident for next weekend's 8 mile run.

As the ritual, we ate bagel aftr the run. Here are the splits:

Split	Time	Distance	Avg Pace
Summary	1:10:21.7	7.01	10:03
1	9:36.5	1.00	9:36
2	10:08.0	1.00	10:08
3	9:51.2	1.00	9:51
4	10:17.4	1.00	10:17
5	9:53.1	1.00	9:53
6	10:15.0	1.00	10:15
7	10:17.3	1.00	10:17
8	:03.3	0.01	9:35