Weekly Wrap up(August 25th to August 31st, total 47 Miles)

Monday:        Easy run of 8 miles, 70 Minutes.
Tuesday:       Speed Workout 5X1 Mile. Total 9 miles. ! mile pace around 7:30
Wednesday:  Kenyan Workout. Very slow speed. Total of around only 2 miles.
                     Personal Training for 30 minutes.
Thursday:      8 miles with 6 miles MP(around 7:40)
Friday:         8 Miles easy run.
Saturday:     10 Miles LSD
Sunday:       2 Miles.

 Weekly mileage: 47 Miles. This might be the only week with less than 50 weekly mileage before Nov 17th.

8 Miles Easy run Friday

Started slow, then gradually caught up. I think the pace was
pretty good. We need some recovery time any way.

Here are the splits:

Split	Time	Distance	Avg Pace
Summary	1:08:37.8	8.01	8:34
1	9:20.5	1.00	9:20
2	9:14.2	1.00	9:14
3	9:07.9	1.00	9:08
4	8:38.7	1.00	8:39
5	8:15.1	1.00	8:15
6	8:07.7	1.00	8:08
7	8:12.2	1.00	8:12
8	7:38.3	1.00	7:38
9	:03.3	0.01	6:44

Tempo 6 Miles for the pace around 7:40

I changed the running routes today.

Got up at 5:30am, and headed the green belt for the running.
Ran into an old couple walking on the trail, and they told me
that there was a coyote around the corner. I was little bit scared
and I ran to the opposite direction to avoid it. I saw them
in another route, but not this one.

First mile a little slow, partly because of the warm, partly because
of the overpass (like a hill). And then started a little bit faster for 2nd
mile. All the rest of the miles around 7:40, except the cooling down.
And just did half of a mile for cool down. Here are the
splits:

Split	Time	Distance	Avg Pace
Summary	1:06:42.9	8.48	7:52
1	8:47.3	1.00	8:47
2	7:50.0	1.00	7:50
3	7:33.9	1.00	7:34
4	7:33.9	1.00	7:34
5	7:36.9	1.00	7:37
6	7:42.2	1.00	7:42
7	7:38.5	1.00	7:39
8	7:42.4	1.00	7:42
9	4:17.8	0.48	8:55

Tuesday 5x1 1mile Speed Workout

It is a fail. And the main reason is that I did not have enough warm up.
I think I got used to 2 miles warm up. And I did only one mile today.
And I felt the muscle stiff most of the time. But also, this is nod bad
since I was only required to run the pace of 7:30 to 7:35. And I did it.

Split	Time	Distance	Avg Pace
Summary	1:05:31.7	8.00	8:12
1	9:12.0	1.00	9:12
2	7:14.9	1.00	7:15
3	2:16.5	0.25	9:06
4	7:28.9	1.00	7:29
5	2:33.3	0.25	10:14
6	7:25.3	1.00	7:25
7	2:32.2	0.25	10:09
8	7:35.9	1.00	7:36
9	2:25.9	0.25	9:44
10	7:37.9	1.00	7:38
11	9:08.9	1.00	9:09

And I ran one more mile for the cool down:

Split	Time	Distance	Avg Pace
Summary	9:52.4	1.02	9:38
1	9:36.1	1.00	9:36
2	:16.3	0.02	11:12

Monday easy run 8 miles

Just want to run easy so that I can have enough energy to run
5X1 miles tomorrow. I just want to check whether I can run the
5 miles with pace around 6:50 to 7:20. Here are the splits for this morning:

Split	Time	Distance	Avg Pace
Summary	1:10:15.5	8.00	8:47
1	9:21.7	1.00	9:22
2	9:25.5	1.00	9:25
3	8:58.8	1.00	8:59
4	8:55.2	1.00	8:55
5	8:20.1	1.00	8:20
6	8:21.7	1.00	8:22
7	8:27.1	1.00	8:27
8	8:23.5	1.00	8:24
9	:02.0	0.00	7:13

Completed the book of Hear Rate monitor for dummies. The only thing

I can remember is that I should run easy run easily.

Sunday walk/easy run 6 miles?

We actually decided for the walk most of the time. Amy felt tired
today after the morning Tennis lesson, then a trip to San Francisco.
She was already tired after the trip, but she decided to run for 8 miles,
which was hard for her. So she will make it up tomorrow for 6 miles.

Here are the splits:

Split	Time	Distance	Avg Pace
Summary	1:56:36.2	6.11	19:04
1	12:02.5	1.00	12:02
2	14:24.2	1.00	14:24
3	29:25.6	1.00	29:25
4	13:58.0	1.00	13:58
5	24:01.2	1.00	24:01
6	20:38.7	1.00	20:39
7	2:06.1	0.11	18:19

And I did not run an LSD either. So I will start one until Sep 6th.