Tempo Run for 6 miles -- Pace 8:11

Have another consistent running this morning. Did not
run very fast because we had to watch the footsteps
when it was dark. We started at 6am and finished
for around 49 minutes. The pace was ok and feel
very comfortable. And tried to practice "pull the
heel higher", but seems like did not good job.
Usually it is easier when we ran a little bit faster.

Here are the splits:

Split	Time	Distance	Avg Pace
Summary	49:28.9	6.05	8:11
1	8:50.4	1.00	8:50
2	8:33.0	1.00	8:33
3	7:45.4	1.00	7:45
4	8:08.0	1.00	8:08
5	7:52.8	1.00	7:53
6	7:55.3	1.00	7:55
7	:24.0	0.05	8:41

Easy run today. Pace 8:38 for 6 miles.

I think I had enough rest after the half. Tried to run a speed workout
yesterday and was stopped by myself. She thought I should have more
rest.

I felt a little bit tired today, not as fresh as the race day last weekend.
But I was surprised that I ran 3rd at 8:12. Still tried pose&pull,
but I did not do well since I wore the pair of new shoes today.
But I don't know which pair I should wear for Marathon.

Here are the splits:

Split	Time	Distance	Avg Pace
Summary	51:49.6	6.01	8:38
1	8:35.6	1.00	8:36
2	8:35.3	1.00	8:35
3	8:12.0	1.00	8:12
4	8:58.4	1.00	8:58
5	8:37.7	1.00	8:38
6	8:46.1	1.00	8:46
7	:04.5	0.01	9:30

Finished first half marathon before CIM

This is the best 1/2 Marathon I have ever had. I PRed
7 minutes. It took total of 1:39:24(chip time).

I started slow today, and run about the same pace from the start
to the end. I had 3 gels. One 15 minutes before the race, 2nd one
at mile 6; the last one at mile 10. The experience was terrible
for the last one since I did not take enough water.

Did not run this race with my friend this time. So I picked a few
"pacers" on the race, so i stayed with them for one or two miles,
and then passed them, and found another pacer. The overall running
experience is very smooth. Very happy about running 7 minutes
faster than the last 1/2 Marathon run. Here are the splits:

Split	Time	Distance	Avg Pace
Summary	1:39:23.2	13.18	7:32
1	7:30.6	1.00	7:31
2	7:21.7	1.00	7:22
3	7:23.8	1.00	7:24
4	7:33.0	1.00	7:33
5	7:48.2	1.00	7:48
6	7:44.4	1.00	7:44
7	7:37.3	1.00	7:37
8	7:19.6	1.00	7:20
9	7:31.5	1.00	7:31
10	7:37.7	1.00	7:38
11	7:48.0	1.00	7:48
12	7:30.0	1.00	7:30
13	7:24.0	1.00	7:24
14	1:13.4	0.18	6:39

Official results:

Interval	Time of Day	Chip Time	Chip Pace	Gun Time	Gun Pace
Start	7:30:52AM
5 Mile	8:08:42AM	00:37:51	07:35 min/mi	00:38:06	07:38 min/mi
Half Split	8:20:34AM	00:49:43	07:36 min/mi	00:49:58	07:38 min/mi
10 Mile	8:46:45AM	01:15:54	07:36 min/mi	01:16:09	07:37 min/mi
Finish	9:10:11AM	01:39:20	07:35 min/mi	01:39:35	07:37 min/m

Regular Thursday morning run - Pace around 7:30 for 6X800m workout

Warm up for about 2 miles, did 6X800m speed workout
at the pace around 7:30. I did not work hard today for two reasons:
1)Don't want to get too tired because of the weekend half marathon race.
2)It is my first morning without breakfast. Should get up early and
eat something. But I already got up at 5:20am. Maybe earlier
next time.

Here are the splits:

Split	Time	Distance	Avg Pace
Summary	50:27.5	6.16	8:11
1	9:07.5	1.00	9:08
2	8:38.8	1.00	8:39
3	7:52.4	1.00	7:52
4	7:09.7	1.00	7:10
5	7:42.7	1.00	7:43
6	7:59.3	1.00	7:59
7	1:57.2	0.16	11:53

Yesterday, I had a very easy run with my daughter:

Split	Time	Distance	Avg Pace
Summary	30:51.5	2.84	10:52
1	10:50.1	1.00	10:50
2	10:51.1	1.00	10:51
3	9:10.4	0.84	10:54

It is like a minor tapering week, though usually I don't taper

for the half marathon. But I will do carb-loading anyway

this Saturday.

Tuesday Training with Jim Hunt (Oct 1st)

We started with some ladder drills for agility. Finished around 10 laps
and walked backwards after each drills.

Then 4x400m speak workout. Between each workout, do 5 push-ups,
5 high-knees, 5 sit-down, and 5 jump-ups, 5 push-ups again. I skipped
the push-ups, since they told me it will be intense.

The ladder drill is very similar to another coach.

Here are the splits, not fast because of the splits in between:

Split	Time	Distance	Avg Pace
Summary	14:18.7	1.59	9:02
1	8:50.8	1.00	8:51
2	5:27.9	0.59	9:20