Saturday Morning runs(a few)

1)Warm up 3 miles to meet other Chinese Friends. First time
run with them. And met them at the parking lot:

Split	Time	Distance	Avg Pace
Summary	25:15.9	3.03	8:20
1	8:13.8	1.00	8:14
2	8:20.3	1.00	8:20
3	8:03.0	1.00	8:03
4	:38.8	0.03	21:34

2)Ran 7 miles with Michael. He is very fast, with bets Marathon

time of 3:07. It is a very pleasant experience running with him.

Se it seems like I can run faster on both of my 10k and half

Marathon in Sep and Oct. Here are the splits:

Split	Time	Distance	Avg Pace
Summary	52:44.1	7.01	7:31
1	7:52.5	1.00	7:53
2	7:18.5	1.00	7:19
3	7:27.9	1.00	7:28
4	7:41.3	1.00	7:41
5	7:15.7	1.00	7:16
6	7:25.3	1.00	7:25
7	7:39.7	1.00	7:40
8	:03.2	0.01	6:18

Did not run with my daughter today afterwards.

Easy run for 6 miles

Nothing new. Easy should be easy. Here are the splits:

Split	Time	Distance	Avg Pace
Summary	54:12.1	6.01	9:02
1	8:59.9	1.00	9:00
2	9:07.0	1.00	9:07
3	9:19.2	1.00	9:19
4	8:47.0	1.00	8:47
5	9:04.9	1.00	9:05
6	8:50.9	1.00	8:51
7	:03.1	0.01	10:1

And I will run around 22 to 30 miles this weekend. Depends on 

my schedule.

3X1 mile with Fastest 1 mile 6:28

Got up early at 5:15am. But arrived late at the meeting place.
The group just left right after 5:57am. Steve, Mark, Pam, Wendy and
Cameron, and me.

The warm up was fast at the beginning since I tried to catch up with them.
Then I decided to slow down otherwise I will hurt myself. And I met them
finally at the end of the warm up. The splits:

Split	Time	Distance	Avg Pace
Summary	14:34.3	1.72	8:29
1	8:21.6	1.00	8:22
2	6:12.7	0.72	8:40

Everybody was fast on the first mile. I was the last one.  But I still

felt great since I could not run that fast by myself.

So first mile finished at 7:01 with 0.5 mile recovery:

Split	Time	Distance	Avg Pace
Summary	11:59.9	1.52	7:52
1	7:00.7	1.00	7:01
2	4:59.2	0.52	9:30

Then I decided to run a little bit faster, and I could follow up

with the team(they were still faster):

Split	Time	Distance	Avg Pace
Summary	8:20.9	1.08	7:42
1	6:33.1	1.00	6:33
2	1:47.9	0.08	21:31

The final mile was great. I got my fastest 1 miler for 6:28:

Split	Time	Distance	Avg Pace
Summary	34:38.6	4.24	8:10
1	6:27.8	1.00	6:28
2	10:37.0	1.00	10:37
3	7:36.3	1.00	7:36
4	7:39.4	1.00	7:39
5	2:18.1	0.24	9:26

I cooled down for one more mile. Since my original plan

was 4 mile tempo today. So I added two more miles

with pace less than 7:40. Overall it was the perfect 

training I had expected.

8 Mile Tempo with pace around 7:40(Ttal 10 miles Avg Pace 7:54)

Sometimes I just felt that I could not run faster. That's what happened
for the first 2 miles. And even mile 3 & 4 was still slower than expected.
But I could not do much about it. Sometimes, I just thought maybe I
can run better after 7am?

I think the muscle warmed up enough after mile 4. Then I have a steady
finish with the paces around 7:40, with the fastest last mile pace 7:35.
My stride lender is still 1.09m. I know I could run better if my stride length
can even increased a few CMs.

Here are the splits:

Split	Time	Distance	Avg Pace
Summary	1:19:07.5	10.01	7:54
1	8:39.4	1.00	8:39
2	8:24.8	1.00	8:25
3	7:58.7	1.00	7:59
4	7:59.0	1.00	7:59
5	7:43.1	1.00	7:43
6	7:45.8	1.00	7:46
7	7:40.9	1.00	7:41
8	7:37.3	1.00	7:37
9	7:40.6	1.00	7:41
10	7:34.7	1.00	7:35
11	:03.0	0.01	6:25