Monday 13 miles -- Pace 8:33

Ran with my daughter for 11 miles on Saturday. The average
pace was 10:02. Not bad for her since she had the cough.

I used to have Sunday run with the group for the pace of around 7-8.
They went to the trail run instead. So I skipped the Sunday run and had
a "long" run today.

Got up at 6:50. Started running at 7:37am. The first two miles were
warm up miles. Then the rest was all around 8:30. I don't know why.
I ran "heavily" today. So I tried my best to see how can I enjoy the
running and forget about everything and ran smoothly. The pace was
still 8:33. It was actually not bad when I just ran by myself.

Here are the splits:

Split	Time	Distance	Avg Pace
Summary	1:51:16.5	13.02	8:33
1	9:27.6	1.00	9:28
2	8:57.0	1.00	8:57
3	8:39.5	1.00	8:40
4	8:34.0	1.00	8:34
5	7:48.8	1.00	7:49
6	7:56.0	1.00	7:56
7	8:21.8	1.00	8:22
8	8:22.5	1.00	8:23
9	8:16.4	1.00	8:16
10	8:34.8	1.00	8:35
11	8:42.0	1.00	8:42
12	8:40.9	1.00	8:41
13	8:46.7	1.00	8:47
14	:08.4	0.02	8:06

Friday Evening 6 mile run.

Seems like I can pick up a little bit speed now.
Not sure whether I am a little bit lighter, or because
I have taken some time off, so I can rus faster again.

Yesterday, the average pace is 8. And though tonight's pace
was 8:30; but the mile 3-6 was pretty good. Pace also around 8.
And I took only a sports bar before the run. And did not
take a good nap because I was awaken up a phone call from
my clients for the purchase loan. A good wake up phone call.
Anyway, here are the splits:

Split	Time	Distance	Avg Pace
Summary	51:42.0	6.01	8:36
1	9:40.9	1.00	9:41
2	9:08.6	1.00	9:09
3	8:31.0	1.00	8:31
4	8:07.5	1.00	8:07
5	7:56.0	1.00	7:56
6	8:14.3	1.00	8:14
7	:03.8	0.01	6:09

Thursday Morning Interval workout -- 4 miles. Average pace 8

Warm up for two miles. Then speed workout for 4 miles.
We did one minute fast, one minute recovery. It was indeed
a good training. Then cool down for another mile.
So total of 7 miles. But it was very cold this morning.

Split	Time	Distance	Avg Pace
Summary	57:43.0	7.21	8:01
1	8:35.8	1.00	8:36
2	8:29.7	1.00	8:30
3	7:50.0	1.00	7:50
4	7:16.0	1.00	7:16
5	7:33.3	1.00	7:33
6	7:57.3	1.00	7:57
7	8:22.3	1.00	8:22
8	1:38.7	0.21	8:00

Wednesday Hill workout

We did one mile warm up. 3 miles for hill workout. And another
mile cool down. Seems like my speed is back a little bit.

Split	Time	Distance	Avg Pace
Summary	45:38.8	4.97	9:11
1	10:43.1	1.00	10:43
2	8:25.3	1.00	8:25
3	7:35.1	1.00	7:35
4	7:58.2	1.00	7:58
5	4:24.0	0.42	10:28
6	6:33.1	0.55	11:59

Regular Monday training of 6 miles.

I ran 7 miles yesterday. And already ran 10 days from Jan 4th.
It is ok if I can run slowly. Sunday's pace was 11:30. I know it
was slow. Very slow. So I have to run faster today.

My friend asked me to run a race with him March 16th. So I registered
today. It was a little bit expensive, only $15 cheaper than a Marathon.
Anyway, we did not see each other for 6 years. And it is very interesting
to meet on the race.

He is 9 yrs younger and a little bit faster than I do. His fastest half time
was 1:34. My PR was 1:37. So I don't know whether I can follow him.
At least I can try to run faster.

Here are the splits for this evening:

Split	Time	Distance	Avg Pace
Summary	52:10.9	6.00	8:41
1	9:47.4	1.00	9:47
2	9:11.1	1.00	9:11
3	8:38.4	1.00	8:38
4	8:07.1	1.00	8:07
5	8:01.3	1.00	8:01
6	8:23.6	1.00	8:24
7	:02.1	0.00	8:10