Long run on the birthday!

Marcy: ran 12 miles from the house, to marine view drive, through lincoln park, then to Alki past Salty's. time 1h 48' 21", averaging 9'01"/mile pace.
Bob: met Marcy with the truck on Alki. Ran reverse of route back home. 12.5 miles, time 1h 47'42", averaging 8'37"/mile pace. We both felt good. It would not have been a problem to push on to the 13.1 mile 1/2 marathon distance.

Run

Marcy: ran in the morning the Marine View drive loop with both add ons: 5.7 miles in 53'28" (average 9'21"/mile)
Bob: ran at lunch with Todd the bridge out and back: 6.1 miles in 54'27" (average 8'58"/mile).
Bob's run was pretty much as flat as it gets and Marcy's run was either uphill or downhill (which explains the pace differential).

Intervals 5 x 400m

Bob: gym before work (shoulders/ legs/ triceps/ abs)
Ran 5 x 400m intervals at lunch with todd. 400m times of 1'41", 1'36", 1'29", 1'33", 1'38". Chirunning focus= lean, relaxing legs, arm swing. overall run was 5.2 miles. Felt good (ie not tired) at the end of the workout.

gym and run

Bob: gym before work (chest back/ biceps/ calf). Ran 4 miles at lunch with Todd: 35'24", 8'51"/ mile pace. Seems like that is the easy pace we gravitate toward on these flat runs. Worked on lower leg alignment that Beth pointed out this weekend. My feet point out as i run, so I am trying to correct it. Ran in the brooks axioms again to get used to them.

Marcy's long run 7.6 miles

Marcy ran 7.6 miles, time 1 h 12' 20", averaging 9'30"/ mile pace. From our house, by the old house, up to webster st and home. She would have rather have been finishing Harry Potter!