6 Mile Easy

It will be easiest if you just run and do not care about the speed.
I will do that after I BQ. It will be fun. Here are the splits:

Split	Time	Distance	Avg Pace
Summary	55:49.0	6.01	9:18
1	9:45.5	1.00	9:46
2	9:40.4	1.00	9:40
3	9:02.1	1.00	9:02
4	9:15.7	1.00	9:16
5	9:06.2	1.00	9:06
6	8:57.7	1.00	8:58
7	:03.1	0.01	7:06

10 Mile easy run Pace 8:53

Still felt great after yesterday's 16 mile run. I will
plan to revise my training a little bit to have Friday
rest and long run on Saturday. Here are the splits, not bad:

Split	Time	Distance	Avg Pace
Summary	1:28:46.0	10.00	8:53
1	9:10.1	1.00	9:10
2	9:02.3	1.00	9:02
3	8:46.1	1.00	8:46
4	8:57.1	1.00	8:57
5	8:42.4	1.00	8:42
6	8:47.2	1.00	8:47
7	8:55.7	1.00	8:56
8	8:45.7	1.00	8:46
9	8:53.6	1.00	8:54
10	8:44.6	1.00	8:45
11	:03.1	0.01	9:38

Ran very easily and comfortable.

10 Mile tempo Total 16 miles.

Warm up to FF to meet with the group. Left home at 7:30am,
left FF at 8:10. Here are the warm up pace:

Split	Time	Distance	Avg Pace
Summary	29:06.0	3.34	8:43
1	8:40.9	1.00	8:41
2	9:06.6	1.00	9:07
3	8:27.1	1.00	8:27
4	2:52.6	0.34	8:25

Still try to find out how to run a good tempo. 

The only not right this morning was: mile 2 was too fast

for tempo. And I should stop in the middle at mile 5 for the

water. I took one gel and some water at mile 9. Might be

too late. Felt tired, and weight reached new low of 166lbs

today. I know the low weight was simply because of the

lost of water.

Split	Time	Distance	Avg Pace
Summary	1:45:24.0	13.00	8:06
1	7:40.2	1.00	7:40
2	7:17.1	1.00	7:17
3	7:29.6	1.00	7:30
4	7:45.8	1.00	7:46
5	7:40.1	1.00	7:40
6	7:45.0	1.00	7:45
7	7:43.7	1.00	7:44
8	7:43.7	1.00	7:44
9	8:33.5	1.00	8:33
10	7:42.0	1.00	7:42
11	8:27.1	1.00	8:27
12	9:35.3	1.00	9:35
13	10:02.0	1.00	10:02
14	:02.3	0.00	12:42

7 Mile Tempo

The training will go to an end soon. There are only three weeks
left. And we started 7 miles tempo run now.

Warm up with Mark(just finished double marathon w/dipsea), Stephen,
Tiffany, Ellie, Christie and Wendy, Greg. We all started easy:

Split	Time	Distance	Avg Pace
Summary	14:55.0	1.76	8:28
1	8:46.1	1.00	8:46
2	6:10.2	0.77	8:03

Greg and Christie ran 3 minutes fast 2 minutes slow(I thought

3 two miles strength running). Stephen, Mark, Tiffany finished 3 

miles temp; Ellie 5 miles; Eric 7 miles.  Most of them with pace under

7 or around 7.

I am glad that I ran a little bit faster than Thursday. So pace around 7:30.

I always asked myself the same question, will I run faster if someone

is around me? Maybe. Since I can run 7:30 to 7:40 for 10 miles with the

group on Sundays or Saturdays. I hope I can do the tempo for the marathon

training. This is my goal pace. Here are the splits:

Split	Time	Distance	Avg Pace
Summary	1:14:24.0	9.30	8:00
1	7:31.0	1.00	7:31
2	7:18.1	1.00	7:18
3	7:22.2	1.00	7:22
4	7:32.6	1.00	7:33
5	7:26.9	1.00	7:27
6	7:37.1	1.00	7:37
7	7:48.9	1.00	7:49
8	9:24.6	1.00	9:25
9	9:50.1	1.00	9:50
10	2:40.0	0.30	8:58