Shoreline Rotary 10K race

Bob: Ran Shoreline Rotary 10K race today. Finished in 43'22" averaging 7'00"/ mile pace. Wanted to go out at 7'30" pace to simulate the first couple miles of the 1/2 marathon and run negative splits from there. Ended up going out a little bit faster though. After settling in after the first 1/4 mile, managed to run faster each mile:
mile 1: 7:11
mile 2: 7:15
mile 3: 7:03
mile 4: 6:50
mile 5: 6:49
mile 6: 6:38
mile 6 to 6.2: 1:30 (6'20"/ mile pace)
total time: 43'22"
When running at race pace Chirunning focuses = leaning and posture. Lesson learned that it is ok to start out slower that your target pace. Will have to work out strategy for the 1/2 marathon race. Goal between now and Sept 9 race day is to remain injury free.

gym and run

Bob: gym before work (legs/ shoulders/ tricep/ abs). Ran 4 miles at lunch in 37' -- 9'15"/ mile pace. Will take the rest of the week off and run the Shorline Rotary 10k on Saturday.

Gym and tempo run

Bob: gym before work (chest/ back/ biceps/ calf). Ran a 'tempo' run at lunch, 2 miles comfortable (9 min/ mile), 2 miles at race pace (6'53"/ mile pace), then 2 miles at comfortable pace (9 min/ mile). Todays 6'53"/ mile pace felt like a lot more effort than last weeks 'tempo run' at 7'20"/ mile pace. I was happy the 6'53" pace was over, where at 7'20"/ miles I felt like I could easly maintain that pace. So maybe my 'VO2 max' pace right now is just above 7'/ miles?

Marcy: ran the short loop with the add on again due to time constraints. 3.1 miles in 32'10". avergaging 10'24"/ pace. Used the garmin205 for the first time.

Gym and Run

Bob: gym before work (legs/ shoulders/ triceps/ abs). Ran 4.1 miles at lunch, 41'18", average 10'/ miles pace. Ran with shoes off on Edmonds HS track to work on mid foot strike. Still felt a bit of heel stike, but not uncomfortable. Heel strike less when I am thinking about cadence and foot alignment.

Marcy: ran the short loop with add-on pushing Sadie 3.5 miles. Garmin205 watch arrived, so better run data to be posted from here on out.

Sunday Run

Beth: Ran (9 minutes run, 1 minute walk) for 85 minutes. According to mapmyrun.com, I ran for almost 8 miles. Felt good. Feel good now. Also went to my work out class in the afternoon. The class was super hard.