I didn't run much last week, just a couple of 6-ish mile runs over the weekend as I was pretty busy with work during the week. Silas has been training a lot harder than me, of late, on his own legs - hill repeats Saturday on the way home from the farmer's market, distance on Sunday when we went to Muir Woods, and intervals Monday night before back (laps through the laundry room, bathroom, and bedroom. 12x, I think).

Chagrined, and having finally submitted a proposal on Tuesday, I went out for a short tempo run by myself after work. The loop I did has the makings of a good weekly standard if I'm training for anything less than a marathon, but it needs to be stretched out a little bit, especially at the beginning since I think I need a longer warmup. I get ahead of myself.

Started out easy, running south on MLK to Alcatraz, then turning uphill. I wanted to get through the major intersections before I picked up the pace, so I crossed Shattuck and then turned it on. The tempo portion of the run is all uphill, with the steeper part in the first 3/4 miles. I had to stop the watch at Telegraph to wait for the light, but then made it up to College (.73 miles, 4:34) and turned north. Another stop for the light at Ashby, and this segment ended at Dwight (1.0 miles, 6:33). The total tempo portion was 1.73 in 11:07, or 6:26 pace. I actually ran the beginning part faster, and I was definitely feeling fatigue by the time I hit Ashby. The start-and-stop didn't help that much, but it's hard to find an uninterrupted stretch of road or path for tempo runs around here. The run mapped to 4.25 miles in 31:09 and was followed up with kale burritos for dinner.