Tempo Tuesday

Last night: 6.7 miles in 58:25 (first 1.2 miles with Joey on leash)
Today: 6 miles in 43:26; 3 tempo were in 6:25-6:25-5:44

I decided to bag the last 1/2 mile of my tempo today after hitting my fifth red light. Rainy today, which is actually better than fog for this run.

Some of the parts

today, 18.8 miles in 2:40; 44 miles for the week.

OK, I admit it: I'm thinking again about running the Oakland marathon, despite my rocky January. Yesterday's Yassos were a whim, but I decided to see how a long run would feel today. Turns out, it felt pretty good, and I picked up the pace for 3.1 miles in 21:43 near the end.
Tomorrow, alpine cross training.

Solo track

10x800 in 3:02-3:02-3:01-3:04-3:02-2:58-2:59-2:58-3:02-2:55, 2+ miles warmup and cooldown.

Tempo Tuesday

Same run, less juice. 6:46-6:40-6:34-3:00. Really foggy this morning, so I had to watch my feet on the downhill stretch.

Bagel run

6 mile bagel run in 48:30

While looking at the mural on the Ohlone Greenway and eating his bagel, Silas learned four things about the Ohlone people:

• They were the first people here, having arrived 3000 years ago
• They do still live here
• They dress differently now
• No, they are not very old
  

Foggy morning

8.8 miles in 1:11 this morning. I was feeling way sluggish, with a stiff right calf, and cut out a planned loop through Cal, but Art Blakey helped me pick things up a bit at the end. I tacked on 3/4 mile so I could hear the end of A Night in Tunisia.

Tempo Friday

6.1 miles in 43 minutes

This was my first tempo run of the year, on my regular course. The fast miles were fast indeed: 6:44-6:15-6:12-3:00. Mile 2 caught me by surprise, since I thought I was fading when I was actually pushing harder. I think I lose a bit of rhythm when I turn the corner at College Ave and sometimes overcompensate, sometimes under. As a result, though, mile 3 was actually a bit of reduction of effort as I turned downhill.

For the curious, this was my second run in my Tarthers. I like them so far, but
they take a bit of adjustment. I was unable to find any flats that are sized for my wide feet, but the upper is flexible enough to be accomodating. The low heel definitely redistributes my impact a bit, and I feel some tightness in the outside of my right calf that I attribute to this. I think I will get used to this and possibly build some calf strength.

Into the well, again

Back to the track this morning, with a new pair of flats (Asics Tarthers, super fly!) The workout was an inverted ladder (a well, I like to call it): 1600-800-400-800-1600, with 400 meter recoveries. The idea was to run the 1600s at half marathon pace, the 800s at 5k pace, and the 400 all out; the twist was that the last 200 m of the second 1600 would also be all out.

Well, I ran with Don, Todd, and another guy whose name I don't know, and as usual the pace restrictions went a bit out the window. The reps went down in 6:28-2:55-1:09(!)-2:51-6:09. That 400 would be a PR for me, which is just what I'd expect from a new pair of shoes.

I also ran on Monday and Wednesday mornings, 6+ miles each day with 6-8 barefoot laps of the tennis courts.