Just Keep Runnin'

11.6 miles up Logan Canyon 159hr 166 max 1:35:29

1.8 16:01.5 151

1.0 9:01.6 161

1.0 9:08.9 159

1.0 8:25.1 161

1.0 8:37.7 159  

turn around (mile 466?)

1.0 8:05.2 158

1.0 7:49.0 161

1.0 7:46.1 162

1.0 7:19.0 160

1.8 13:16.0 161

 I ran leaning a little forward with a toe strike the first 7 to 8 miles, then my IT band seemed irritated (if I am diagnosing a fairly new discomfort properly...) so I eased back and coasted a little more flat footed, or even heel-toe.  I think that my lower legs tense up a little when I'm running on my toes (toe-heel-toe) - I'll need to work on this.

I did walk barefoot yesterday for a few miles (family walk) and two of my daughters joined me in this - Sierra (7 yr old) the whole time and Nikell (2 yr old who loves shoes) for little stints when she wasn't in the wagon...

Ran to Track (1.85 miles), then 2 miles barefoot, 1 with shoes, then ran home.

7.2 1:00:18 152hr total

1.85 15:53.4 147 to track

1/4 mile times (barefoot) hr

2:19.9 141

2:18.5 151

2:18.8 147

2:21.0 145  9:18.2-mile

2:20.0 145

2:14.9 149

2:13.4 150

2:11.6 150   8:59.9-mile

Shoes on...

2:02.0 143

1:59.6 152

1:59.7 155

2:01.2 155   8:02.2-mile

1:59.5 156

1:59.2 158

1.85 15:05.7 160 back home

8.2 miles 160/188hr 1:03:51

1.85 to track, 4 x 1/2 mile with 3/8 mile rest after each, 1 barefoot, then back home.

miles hr time pace 

1.85 152 14:06.7 7:38

.25 166 1:30.2 6:01

.25 179 1:26.5 5:46       .5 2:56.7 5:53.4

.375 153 3:37.6 9:40 recovery

.25 165 130.6 6:02

.25 181 1:24.9 5:39.6      .5 2:55.5 5:51

.375 159 3:35.9 9:36 recovery

.25 167 1:32.2 6:09

.25 183 1:23.8 5:35.2       .5 2:56 5:52

.375 161 3:39.5 9:45 recovery

.25 169 1:30.6 6:02

.25 184 1:24.4 5:38           .5 2:55 5:50

.375 162 3:37.5 9:40 recovery

barefoot

.25 149 2:14.5 8:58

.25 155 2:13.0 8:52

.25 155 2:13.0 8:52

.25 154 2:13.0 8:52

shoes back home

1.85 161 14:37.7 7:54

1/2s - 2:56.7, 2:55.5, 2:56, 2:55 !!!!!!!!!

Took the family camping - it was the last day of school for the elementary so Sierra wanted to do something special...  So no running today.

12.6 1:33:08 170/177  Ran up the canyon 6.3 miles, then turned around.  Because my wife was gone, I couldn't run early, so I made pancakes for breakfast, ate 7, then my wife returned with chocolate milk!  Then she left with the kids.  So, with a full stomach, I decided it was time to run.  Considering everything that was inside, I think it went well!

(Miles) Time Hr (Pace)     (if not 1 mile)

1.8 13:27.2 158 7:28

8:00.8 172

7:41.4 173

7:33.1 173

7:31.2 172

0.5 3:42.1 170 7:24.2  Tailwind kicked in (which was a headwind when I turned around.

Turn around at Gueniva-Malibu Campground

0.5 3:54.9 171 7:49.8

7:37.4 170

7:25.5 170

7:10.7 170

6:35.8 173

1.8 12:26.9 174 6:54.9