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Jacksonville, FL, United States
In Life as well as in running the secret is Pace.

Monday, November 10, 2008

in the long run...

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My run yesterday was not the positive reinforcement that I have been receiving for the past few weeks.

I ran twice on Friday… raceday with Mark and Chris got pushed to Friday which meant that, in addition to my speedwork on Wednesday I had a tempo run on Friday.

I was tired before we even started but… game on!

We did a warm-up jog of about ½ mile to our new starting point.

I gave Mark a 4:30 head start and Chris a 1:30 cushion.

I ran the first mile in 7:20. Soon after the end of the first loop I caught Chris… He was having shin splint problems again. By the end of mile 2 I had Mark n plain sight (7:40) and caught him in another quarter… then we basically shut the race down and jogged it in.

I ran again Friday evening after a quick spin on the trainer. Kara had missed her lunchtime run and wanted to get in a run. Basically a 10 and an 11.

Nothing on Saturday… did not eat well either….

I was determined to run 14 on Sunday.

Once again I ran mile 1 with Kara (11:57) then:

9:02, 9:17, 9:15, 9:13, 9:07, 9:29, 9:24, 9:22, 9:21, 9:43, 9:39, 9:38, 10:02

Caught Kara right on the 14 mile mark. Ended with 14.52

The run was hard. I tried to make it an *easy* run. The splits were ~25 sec per mile slower than the 8 straight sub nines from a week previous. I’m not going to worry about it too much. It was basically 13 miles at a 9:25 pace… but I really wanted 9:15

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