Speed workout 800m on/off Thursday morning

It was slippery. So I did not run all out. But it was ok.
So it is an average morning run with total of 7 miles.
2 miles warm up, 3.5 miles speed workout and 2 miles
cool down. Here are the splits:

Split	Time	Distance	Avg Pace
Summary	59:58.5	7.21	8:19
1	8:35.2	1.00	8:35
2	8:49.4	1.00	8:49
3	7:35.9	1.00	7:36
4	7:56.1	1.00	7:56
5	7:57.5	1.00	7:57
6	8:33.8	1.00	8:34
7	8:47.7	1.00	8:48
8	1:43.1	0.21	8:06

Speed workout Tuesday night.

2 miles warm up, then run for about 3 miles, then
2 miles cool down back.

The wrk out is for 30 seconds fast, 30 seconds recovery.
It was pretty good, at least I can have a pace 7:18.  Not sure
why the 2nd mile slow down, might be because we are "crowded"
to stay together.

Was surprised that Norman will run Napa marathon on March 2nd.
He just finished CIM Dec 8th. And He BQed. And he told me that
ran slowly on purpose just because of the Napa Marathon. And he
wants to run better for Napa.

Saw Katie again. She still ran faster than me. That was not a surprise
since she finished CIM within 3:16 with a BQ.  I still need to figure
out how I can run a 8:00 Marathon. Wish I could do it soon.

Here are the pace tonight:

Split	Time	Distance	Avg Pace
Summary	55:33.1	6.89	8:04
1	9:08.2	1.00	9:08
2	8:28.6	1.00	8:29
3	7:02.8	1.00	7:03
4	7:41.2	1.00	7:41
5	7:11.3	1.00	7:11
6	8:20.1	1.00	8:20
7	7:41.0	0.89	8:37

12 Miles at the pace around 9:45

The race will be 2 weeks away. And this is 12 miles training for
my daughter's 2nd half marathon. She ran slowly because of the
cough. But we finish the 12 miles run anyway. Here are the splits:

Split	Time	Distance	Avg Pace
Summary	2:00:31.5	12.38	9:44
1	9:11.3	1.00	9:11
2	9:12.0	1.00	9:12
3	9:07.1	1.00	9:07
4	9:19.5	1.00	9:20
5	9:30.4	1.00	9:30
6	9:56.6	1.00	9:57
7	9:48.1	1.00	9:48
8	9:50.2	1.00	9:50
9	9:58.3	1.00	9:58
10	10:03.6	1.00	10:04
11	9:53.9	1.00	9:54
12	10:00.7	1.00	10:01
13	4:39.8	0.38	12:11

2X10 Minutes Tempo with 3 minutes slow down, then "tempo" back? Total 8 Miles

Warm up for 2 miles, then started the tempo run. Originally
we planned for 2X10 minutes tempo. But it seemed like we
run a little bit further. But I Felt good.

The mile 4th was fast. I think it was too fast for me. or I
should get used to it in the future. So I slowed down afterwards.
But I was glad that I kept 7:47 fr the next 3 miles.

I planned to increase my half marathon pace to 7:15 this year.
It looks like very hard for me. I can tell whether I could
do it after the two races in Feb and March. If I could not
increase too much, I will focus on my marathon pace of 7:50
to 7:55. That might be more easier for me.

Here are the splits for me today:

Split	Time	Distance	Avg Pace
Summary	1:02:25.2	7.76	8:03
1	8:53.0	1.00	8:53
2	8:42.3	1.00	8:42
3	7:58.4	1.00	7:58
4	7:17.0	1.00	7:17
5	7:46.4	1.00	7:46
6	7:46.8	1.00	7:47
7	7:48.0	1.00	7:48
8	6:13.3	0.76	8:13

Kenyan Run tonight for almost 7 miles.

Warm up for 1.5 miles. Then ran Kenyan run for about 7
miles for the pace around 7:30. Then 1.5 miles back.
I forgot to turn on the watch while in the middle of the rest.
Ran a little bit slow since we had about 9 people on the line.
4-7 people is better. And right after the run, we did
100 meter stride as well. Here are the splits:

Split	Time	Distance	Avg Pace
Summary	53:33.4	6.60	8:07
1	9:22.6	1.00	9:23
2	8:07.5	1.00	8:08
3	7:45.4	1.00	7:45
4	7:33.7	1.00	7:34
5	7:28.5	1.00	7:29
6	2:55.7	0.39	7:36
7	8:21.5	1.00	8:22
8	1:58.5	0.21	9:20