First long run in 2 weeks. This is nice. 13 miles for pace 8:45

I could not run fast today. I have to start slowly and let
my body get used to it.

Though I left the town for about 8 days, it is still the same.
Rich still sent out emails for Sunday long run, though I could
not join since I was slow today. But I did meet him on the trail.
But he ran just by himself, maybe Bryan and Mark have busy
schedules as well.

Ben and Heather finished Catalina marathon a few weeks ago.
And I saw them running again today. Did not ask them about
the next race. Will Heather run Eugene again? Or Ben is up to another
race? Will ask them at Tuesday workout.

Here is the pace :

Split	Time	Distance	Avg Pace
Summary	1:54:07.0	13.04	8:45
1	9:11.5	1.00	9:11
2	9:05.6	1.00	9:06
3	8:55.5	1.00	8:55
4	8:26.8	1.00	8:27
5	8:18.5	1.00	8:18
6	8:22.8	1.00	8:23
7	8:39.5	1.00	8:39
8	8:57.1	1.00	8:57
9	8:49.6	1.00	8:50
10	8:38.6	1.00	8:39
11	8:39.7	1.00	8:40
12	8:42.9	1.00	8:43
13	8:54.8	1.00	8:55
14	:25.3	0.04	9:22

So glad that I can have long run again.

Back from Vacation

I did most of the hiking while on vacation.
6 miles on March 23rd; 13 miles on 24th; 4 miles on 25th.
All those miles were in Portland, Oregon.

On March 28th, I ran 4 miles with my daughter in the rain
along the coast trail in Seattle Downtown. We saw a few runners
too. The only difference is that Seattle rain is so different from CA.
My running shirt was wet(the rain is like needle over there; my
shirt was always dry in CA). Here are the splits for the 4 miles:

Split	Time	Distance	Avg Pace
Summary	46:27.0	4.02	11:33
1	10:45.2	1.00	10:45
2	10:47.3	1.00	10:47
3	12:34.3	1.00	12:34
4	12:04.7	1.00	12:05
5	:17.7	0.03	10:05

Hiking this weekend for 6 miles

It's the first weekend I did not long. And I know I could not finish 100 miles this month.
But maybe I can still build up my legs by hiking?

speed workout for 2x2.8k tempo run, then 6X100m strides

Started a little bit slow because of the sore muscle after the
weekend's half marathon run. A few weekend racers joined the
workout. Allison and Bruce just finished Saturday Catalina Marathon.
I was surprised that they started training today. But they did not
do 100m strides. Allison also registered the CIM, and she said that
she run/ran 2- marathons a year. And Bruce is an ultra marathon runner.

Warm up for a little bit over one mile to join the group. I left home
late so I parked the car at WFM, and joined them at the meeting place.
Then started 2 loops. Nothing new, but the pace was ok, I was still
able to run sub-8 pace. I should have a massage or at least some
more form roller.

I stopped at the last half mile in order to talk to Allison. Did not talk
to her for a long time. Here are the splits:

Split	Time	Distance	Avg Pace
Summary	46:34.0	5.63	8:17
1	8:50.8	1.00	8:51
2	7:52.8	1.00	7:53
3	7:55.1	1.00	7:55
4	7:44.8	1.00	7:45
5	8:16.7	1.00	8:17
6	5:53.9	0.63	9:24

Half Marathon Race report today

Not a perfect race today. Went to the rest room at mile 3.
And felt tired for the last a few miles. Otherwise I could
finish a little bit better.

Ran with my friend. I followed him for about 10 miles, then
could not do it any more. Though it was not the fastest, still not
bad. It is 1 minute faster than the last race, and 2nd fastest
of all the races. But I think I can do better in the winter time.

The race for the first half was over. Here are the splits:

Split	Time	Distance	Avg Pace
Summary	1:39:06.0	13.11	7:33
1	7:13.7	1.00	7:14
2	7:19.3	1.00	7:19
3	7:35.0	1.00	7:35
4	7:18.3	1.00	7:18
5	7:39.0	1.00	7:39
6	7:25.3	1.00	7:25
7	7:33.3	1.00	7:33
8	7:34.9	1.00	7:35
9	7:39.1	1.00	7:39
10	7:37.1	1.00	7:37
11	7:44.7	1.00	7:45
12	7:47.0	1.00	7:47
13	7:50.2	1.00	7:50
14	:50.8	0.12	6:57

Easy Run Wednesday

Did not go to Tuesday speed workout. Just took it a tapering.
But actually I don't need much of tapering for the weekend race
though I would try my best to run under 1:40.

Don't know why. But it seems like it is hard for me to complete
150 miles this month. It is ok. I will run more next month. And anyway,
I will start base training next month to June & July.

Here are the pace splits today:

Split	Time	Distance	Avg Pace
Summary	51:23.0	6.00	8:34
1	9:00.1	1.00	9:00
2	8:34.6	1.00	8:35
3	8:22.5	1.00	8:22
4	8:55.4	1.00	8:55
5	8:36.3	1.00	8:36
6	7:53.8	1.00	7:54
7	:02.3	0.00	7:51