Tempo 10 Miles.

This is a routine run. A lot of runners were either going
to run as the pacer, or participated in the lucky run.

Stephen ran a 7k with the pace of 6:25, much much faster
than I do.

I heard that long tempo runs can help the marathon. I think
I can run faster for longer tempo now.

Here are the splits:

Split	Time	Distance	Avg Pace
1	8:12.5	1.00	8:12
2	7:44.4	1.00	7:44
3	7:57.1	1.00	7:57
4	7:59.1	1.00	7:59
5	7:44.3	1.00	7:44
6	7:55.0	1.00	7:55
7	7:51.5	1.00	7:52
8	7:50.0	1.00	7:50
9	7:52.7	1.00	7:53
10	7:43.4	1.00	7:43

Then I rode bicycle for 14 miles. It was an easy one.

But had lots of fun with my daughter.

Tempo Run for 4 miles

Warm up for 2 miles. 4 miles easy tempo run.
It rained last night, there was only a few puddles.
But overall condition was ok.
Then cool down for one mile. Not everyday is a good
day for fast running. Just felt like could not run faster:

Split	Time	Distance	Avg Pace
Summary	1:00:25.0	7.01	8:37
1	9:01.2	1.00	9:01
2	8:12.2	1.00	8:12
3	7:50.5	1.00	7:51
4	7:45.9	1.00	7:46
5	7:58.1	1.00	7:58
6	8:01.5	1.00	8:02
7	9:00.5	1.00	9:01
8	:05.3	0.01	8:37

Tempo Run 2X2 mile Run Pace around 7:30

Warm up for 2 miles, then group run for 2 miles with
pace around 6:58 for first mile. Then 7:26 for 2 miles.
Rested for 3 miles. Another two miles, a little bit slow
with 3rd mile pace 7:28; 4th mile pace 7:45. Then cool
down and back to FF.

I think I ran a little bit too fast for the first two miles. That's why
the 3-4 miles pace much slower.

Here are the splits:

Split	Time	Distance	Avg Pace
Summary	1:12:27.0	7.71	9:24
1	8:24.2	1.00	8:24
2	7:34.4	1.00	7:34
3	6:55.7	1.00	6:56
4	7:26.2	1.00	7:26
5	7:28.0	1.00	7:28
6	7:44.6	1.00	7:45
7	8:35.4	1.00	8:35
8	6:58.1	0.71	9:51

Tempo Run for 11 miles. Pace 7:54

Glad that it did not rain again while we ran. Only 3 of us
ran this morning. Bryan, Ed and me. We ran about the
same pace. Usually Ed is faster than me, but he was a little bit
slower today.

We did not run on the trail, because it is  muddy and will make
our shoes heavy and dirty. So we ran most of the race on the bike
and the neighborhood.

The pace was not bad. Actually this was one of the best runs,
especially the mile 10 and 11 for the pace 7:34. The mile 9 looked
slow, and actually it was not, since we stopped on the red light.
We waited for at least half a minute.

Here is the splits:

Split	Time	Distance	Avg Pace
Summary	1:27:34.0	11.08	7:54
1	8:37.0	1.00	8:37
2	7:56.0	1.00	7:56
3	7:49.0	1.00	7:49
4	7:54.2	1.00	7:54
5	7:46.2	1.00	7:46
6	7:49.9	1.00	7:50
7	7:54.0	1.00	7:54
8	7:52.5	1.00	7:52
9	8:11.7	1.00	8:12
10	7:33.6	1.00	7:34
11	7:31.2	1.00	7:31
12	:38.9	0.08	7:57

I can BQ if I can run 7:48. It is very close and might be 

doable.

Run/Walk 7 miles

I decided to run with my daughter and my wife on Saturdays.
It's the first day of the plan. And we did a great job.
We stopped a little bit when we saw a coyote. And the
good beautiful views along the trail. Anyway, my daughter
wants to do it again. Also, I got up earlier and registered
this year's CIM on Dec 7th in Sacramento. Hopefully
I can have a good run. Here are the splits for 6.5 miles.
I stopped watch when we walked. We planned for 7 miles:

Split	Time	Distance	Avg Pace
Summary	1:25:55.0	6.69	12:51
1	10:59.6	1.00	11:00
2	10:30.5	1.00	10:30
3	11:06.1	1.00	11:06
4	11:12.7	1.00	11:13
5	10:32.5	1.00	10:33
6	10:34.2	1.00	10:34
7	7:01.9	0.69	10:15