1st long run for Marathon(19 Miles)

I ran 2.72 miles to meet my friends with the pace around 8:30.

Split	Time	Distance	Avg Pace
Summary	23:08.1	2.72	8:31
1	8:45.1	1.00	8:45
2	8:20.3	1.00	8:20
3	6:02.7	0.72	8:25

Then rested a few minutes, and started 11 miles run.

The overall pace was ok, I went to bathroom once,and we

waited red lights a few times.

Split	Time	Distance	Avg Pace
Summary	1:33:13.7	11.20	8:19
1	9:17.3	1.00	9:17
2	8:03.3	1.00	8:03
3	7:54.2	1.00	7:54
4	8:45.3	1.00	8:45
5	8:11.6	1.00	8:12
6	7:32.3	1.00	7:32
7	7:46.0	1.00	7:46
8	7:32.9	1.00	7:33
9	9:12.8	1.00	9:13
10	7:44.5	1.00	7:45
11	9:41.2	1.00	9:41
12	1:32.3	0.20	7:45

I took a GU Gel before the next segment, it seems like too late.

I asked a cup of water from Carls Jr, to help me gulp down the

gel. I could not get the energy and pace as planned:

Split	Time	Distance	Avg Pace
Summary	42:56.9	5.10	8:25
1	7:45.2	1.00	7:45
2	7:53.6	1.00	7:54
3	8:20.5	1.00	8:20
4	8:26.1	1.00	8:26
5	9:23.1	1.00	9:23
6	1:08.4	0.10	11:04

Anyway, the overall mileage is ok. Still faster than LSD required

8:20. But I need to add some tempo run in between.

Easy 4 miles Friday run

Ran slowly because of the workout last night. I indeed need some
extra time for the recovery. Here are the splits:

Split	Time	Distance	Avg Pace
Summary	40:37.3	4.01	10:08
1	10:28.6	1.00	10:29
2	10:24.7	1.00	10:25
3	9:55.6	1.00	9:56
4	9:44.4	1.00	9:44
5	:04.1	0.01	9:42

Thursday 4X1.5 miles warm up

I changed my training to the evening. And I was wondering whether
those morning walking dogs friends miss me or not. They might be
thinking where is the Asian man who used to run crazy every morning?
The same way I thought about a college professor who should rode the
bike passing me exactly around 7am?

Anyway, I have to train in the dark now. I did not use the head lamp yet,
and no reflecting vest either. I should get one soon.

The running in the evening is tough, usually because it is after my dinner.
And I need to rest at least an hour before heading to the road. And it
tends to be slower because of the dark, and tiredness. Anyway, there is
no excuses. 7:40 pace is not bad either. If I can run 7:0 to 7:35 would be
wonderful. Here are the splits with total of 11 miles:

Split	Time	Distance	Avg Pace
Summary	1:33:23.4	11.00	8:29
1	17:59.6	2.00	9:00
2	11:22.4	1.50	7:35
3	2:20.5	0.25	9:23
4	11:25.8	1.50	7:37
5	2:13.6	0.25	8:55
6	11:30.0	1.50	7:40
7	2:20.1	0.25	9:21
8	11:29.5	1.50	7:40
9	2:41.2	0.25	10:46
10	20:00.6	2.00	10:00

Tuesday 6(or 5)X800m workout

Ran 2 miles with my daughter in the morning. So I decided to do the workout
in the evening.

The problem was 1)I had to eat my dinner 2)I need to start late. So I started
workout at 7:50pm. 3)I could not see my watch clearly. So I had to use the light
a lot. 4)The weather was so good in the evening, especially for the last a few laps.

I warmed up for 2 miles, then I decided to use the park for the workout. one
lap of the mace park is around 0.48 miles, good enough for 800m workout.
I forgot that I needed to do 6 workout, so I stopped at the 5th one. When
I found out the mistakes, the 6th workout was almost completed. Let's blame the
darkness, I thought the last 2 mile cool down started(actually the 6th 0.5mile
workout). Anyway, it was not bad since I already had a  hard workout Monday.
Here are the splits:

Split	Time	Distance	Avg Pace
Summary	1:12:50.9	8.25	8:50
1	17:58.3	2.00	8:59
2	3:58.7	0.50	7:57
3	2:19.4	0.25	9:18
4	3:40.6	0.50	7:21
5	2:14.9	0.25	9:00
6	3:38.8	0.50	7:17
7	2:32.1	0.25	10:09
8	3:29.8	0.50	6:59
9	2:24.6	0.25	9:39
10	3:27.9	0.50	6:56
11	2:37.5	0.25	10:30
12	4:58.3	0.50	9:56
13	19:29.9	2.00	9:45

10k Race today. Pace 6:59

It is my first time to consider to run the 10k with pace 7 and
I did it.

The first mile was too fast. It was even under 6:30 for first half mile.
Then I decided to slow down to have a good performance.

The mile 4 & 5 was a little bit tough. And I ran with a high school
kid side by side. She took off after the mile 4th. I think I should
catch up with her, but I did not.

At the last mile, I know I need to run a little bit faster, so I did.
And I used all my energy to run the rest of the 0.25 mile. I tried to
charge, it was not as faster I expected, and not bad either.

And I am glad that I PRed for almost 2.5 minutes:

Split	Time	Distance	Avg Pace
Summary	43:33.0	6.25	6:59
1	6:37.3	1.00	6:37
2	7:02.2	1.00	7:02
3	7:02.1	1.00	7:02
4	7:11.5	1.00	7:11
5	7:14.2	1.00	7:14
6	6:58.4	1.00	6:58
7	1:27.5	0.24	6:05

The official time is 43:28. Very close to my watch time.