easy run tonight for 6 miles-- Pace 10.

I ran most of the miles on the dirt. It is so good when you
run around field with crops, and the ground is so soft.
But I had a little bit bad experience at 5 when a bug flew
to my mouth. I had to stop to cough it out. And I did
not whether it was out or not. I assume it was.

Here are the splits:

Split	Time	Distance	Avg Pace
Summary	59:00.0	6.09	9:41
1	9:47.0	1.00	9:47
2	9:16.9	1.00	9:17
3	9:37.7	1.00	9:38
4	9:28.9	1.00	9:29
5	10:20.9	1.00	10:21
6	9:36.9	1.00	9:37
7	:52.8	0.10	8:50

Speed workout 3 minutes fast and 3 minutes recovery for 5x1k

We did 5 loops around the community park with all out
3 minutes fast. And then walk or jog for another 3 minutes.
Rest for 1.5 minutes. I think I can keep this here so that
I can know how to train myself next time.

I ran a little bit slow recently. According to my friend,
I am not at hot hands. I think, that's because the training
is after 6pm, and it is already dark. And usually even though
I wear the headlamp, I do not run fast in the dark.

Anyway, I still have enough time to build the base.
I was thinking about to swim soon, and have regular biking.
I need to exercise the upper part of my ody. It is so weak,
compared to the legs, and lower part.

Here are the splits, though not useful:

Split	Time	Distance	Avg Pace
Summary	44:54.2	5.39	8:19
1	8:35.6	1.00	8:36
2	7:33.5	1.00	7:33
3	8:18.1	1.00	8:18
4	8:03.4	1.00	8:03
5	8:47.4	1.00	8:47
6	3:36.2	0.39	9:0

I did notice some pace of 6:45, but it is indeed useless when 

it is about only half a mile, and then rest.

Easy run of 12 miles with pace 9:30

Very stead pace of 9:30. I plan to have some long and slow
runs to lose weight. Bt my weight is still 176lbs after the run.
Need to weight a few weeks later.

Here are the splits:

Split	Time	Distance	Avg Pace
Summary	1:53:37.6	12.00	9:28
1	9:29.4	1.00	9:29
2	9:31.5	1.00	9:32
3	9:24.1	1.00	9:24
4	9:34.1	1.00	9:34
5	9:22.8	1.00	9:23
6	9:25.0	1.00	9:25
7	9:23.6	1.00	9:24
8	9:35.3	1.00	9:35
9	9:48.9	1.00	9:49
10	9:07.5	1.00	9:08
11	9:40.4	1.00	9:40
12	9:12.3	1.00	9:12
13	:02.8	0.00	13:38

10 mile Tempo Pace 7:46

Clariza asked to run with her for the pace of 7:45 to 7:50.
I said that I would try. It turned out that I finished 7:46 and
she ran too much faster.

She is practicing for the Boston marathon. So she tried to
run 6 miles, but she did not. So he would run another 6 miles
after the group run.

My neighbor Jane started running with the group first time.
She ran pretty fast as well. she was just right behind me(
just one block).

I am pretty happy about my pace. 7:45 is not bad, only 7 seconds
slower than my last half marathon.

Here are my splits today:

Split	Time	Distance	Avg Pace
Summary	1:17:36.0	10.00	7:46
1	8:09.0	1.00	8:09
2	7:22.3	1.00	7:22
3	7:35.4	1.00	7:35
4	7:30.3	1.00	7:30
5	7:30.9	1.00	7:31
6	7:49.4	1.00	7:49
7	7:58.5	1.00	7:59
8	7:46.8	1.00	7:47
9	8:08.1	1.00	8:08
10	7:45.4	1.00	7:45

Tempo Run Thursday for 6 miles. Pace 8:09

Only a small group runners showed up today. So we only ran
a tempo for 5-6 miles. The first warm up file was a little bit fast
today, just because they were all fast runners except Steve.

Then I just followed up with all of them, felt a little bit tired.
Finally I can understand Hansons marathon Methods: Easy
is Easy.

Yesterday should be my easy day. But I ran at least 45 seconds
faster than it was supposed to be. And I felt tired today,
and it is not good for today's training. So next time,
easy day should be easy, and I should run the pace of 9 to 9:30.

Here are the splits:

Split	Time	Distance	Avg Pace
Summary	57:02.4	7.00	8:09
1	8:26.1	1.00	8:26
2	8:03.1	1.00	8:03
3	7:54.8	1.00	7:55
4	8:09.5	1.00	8:10
5	7:42.3	1.00	7:42
6	7:56.1	1.00	7:56
7	8:47.9	1.00	8:48
8	:02.7	0.00	9:37

 
At least I remembered the cool down should be slow. And it was
8:48.