Rain or Shine the Road is Mine

Up loafer just to gate, then tagged some miles on at the end to get to 9 in a bear free zone.

Tom and I pushed each other up it, 16 seconds faster than last week, 34:49 to gate, including going to the stop sign first.

I spent an hour installing sprinklers after the run so was quite dehydrated by the time I got in the house and got some water in me.  I need to be more careful to not push it too hard at the beginning of the week like last week.

9:19 ave pace, had water within 15 minutes, a banana within 50 minutes, and even took a short nap as Sasha suggested yesterday.

Had 4.5 hours of sleep last night, so I adjusted my speed workout.  I wanted to do a 400, 800. 1200, 1600, 800, 400 ladder, but decided just to do the 400 to 1600 part of the ladder

400 - didn't get the watch to work, dang it, but the pace was likely around 90 sec.

800 - 3:02 (went by the track, two laps, Garmin measured .54)

1200 - 4:46 (went by the track, three laps, was disappointed but the Garmin measured .78)

1600 - 6:07 by Garmin, by completing the 4th lap on the track fast I came up with a 6:23, I felt very tired starting the mile and was tempted to quit it, but I decided to hang on and see what the first quarter split was.  When it was 92 I was encouraged and felt better for the rest of the mile.  I think it is just daunting to do mile intervals, even if its just one (someone please comment to me that I am a wuss and need to buck up!).

The track is the SF track and has plastic fencing right against the inside curve to protect the precious grass, and the plastic fencing often spills over into the middle of lane one.  I have heard runners say the Garmin goes crazy on a track.  I would think any Garmin error would be cutting corners and thus measuring a lap short.  My Garmin measuring the laps long seems to indicate it is quantifying the extra distance I have to cover by running in the outside of lane one instead of hugging the inside lane.  Any feedback from others on this?

All in all, I would prefer to do my speed on the road but am afraid if I go on my own on the road I won't go fast enough or will cut out reps.  Even when I am on my own at the track doing the repeats, I have running buddies witnessing the workout and that is usually enough to keep me going.  Any tips on how to mentally gear up for a road speed work out?

Down Payson Canyon.  Felt better than last week.  My legs are only sore after Payson, not at the top of the canyon, while last week I was sore before I even started.

Ave pace 7:16, so a little faster than last week.

I felt like I was taking it easy for the most part, but toward the end felt more challenged.

9:13 ave pace

easy shorter "long" run since I am bumping my miles down this week. 

I am bumping them down for two reasons:

1) when you are increasing your miles, it is my impression that you should increase by 5-10% a week, but drop down every third week so that the increase is not a steady march upward.

2) I am running Speedy Spaniard on Tuesday and want to not be pooped out for it.