6 Easy

My lovely Garmin decides not to work today. Lazy Garmin. No splits. I met up and ran a few miles with Luis and Sean. I'm thinking I probably ran about 7 minute pace.

Impact A Hero 5k - 15:46 - 7.9 miles total

This was a nice race. I was really looking forward to the race after Luis told me he ran a 15:05 last year and the course was flat and fast and was an out and back. That made the decision to run this instead of the Astros 5k a no brainer.

I picked up my packet earlier in the week so when I arrived at the race I was well prepared and didn't have to wait in any lines. I quickly spotted Gerardo pre-race as usual and chatted a bit. Then I ran about a 1.5 mile warm up before the race. I spotted Luis and knew he would probably be the favorite to win. I also spotted Jose Lara and JP Machemehl. I figured Jose and JP would probably be my main competition. JP is a former sub 15 5k guy who is coming off an extended stress fracture injury, who clearly wasn't at his best. There were a few other guys out there so I really wasn't sure of what to expect in terms of competition. The extracurricular activities such as the motorcycle caravan, the soldiers, the rock climbing, all made for an impressive event.

Eventually we all lined up and the gun went off unexpectedly. After some hesitation we all took off. There was an army guy who took off sprinting the first .25 mile then he broke off and the race started to unfold. Luis was in the clear lead with a guy (I believe his name was Sam) off of his right shoulder. Right behind that guy was Jose. I wasn't very far behind Jose, and JP was trucking along side of me. I believe Luis, Sam, and Jose passed through the first mile in 4:57. JP and I passed through at 5:06

JP matched every move I had made up until shortly after mile 1. Then I made a strong clear move to catch up to Sam and Jose and JP let me go. By this time Luis had taken control and the battle was for second and third. I don't quite remember too clearly but I believe I passed Sam before the turnaround and then I was right behind Jose at about 1.5. Shortly after this I pass him, which he concedes, but he now is drafting off of me. At this time I'm starting to feel slightly uncomfortable earlier than normal in the race because of the heat(It was 76 degrees at the start). But it's not a big deal because I know I can maintain pace. I finish mile 2 at 5:03.

Mile 2 to 3 was uncomfortable but physically I was able to hold on and eventually increase my lead on Jose. I could see Luis in front of me but at this point in the race the heat had zapped any sort of speed I had left in me. I tried to go faster but my body just didn't have it. So I put myself in cruise mode and finished mile 3 in 5:04.

I was able to see Luis finish the race in front of me. Usually I drop a little speed in at the end of a 5k but this time I wasn't interested. I justed picked it up slightly and ended up running a 34 second last .12. I finished the race at 15:46 for second place. Luis finished at 15:23, Jose 16:03, Sam 16:3x, and JP 16:33.

Race

Mile 1	5:06
Mile	5:03
Mile	5:04
Total Average Pace	5:04

Total 15:46

This was a good race for me. I ended up missing my PR by only 3 seconds in clear worse conditions. Sean said this race was the equivalent of running a 15:30 Bellaire Trolley 5k. So that was encouraging to hear. Speaking of Sean he ended up running a steller 15:10 at the aforementioned Astros 5k. A stellar first race back for him.

I will be racing the Heights 5k next weekend. Hopefully I can keep the momentum going.

3 Miles Easy

I'm doing a race tomorrow. It's going to be the Impact a Hero 5k. The race benefits returning wounded soldiers from our wars. I chose this race instead of the Astros 5k because of the out and back course which is supposed to be fast and flat. The Astros 5k will be a slow tough course, which really doesn't interest me. It will be interesting to see how I do tomorrow, especially in the warmer weather.

Mile 1	7:27
Mile 2	7:10
Mile 3	7:04
Total Average Pace	7:14

6 Miles Easy & Question About Fartleks

I did 6 easy today. Nothing to write home about. I ran it at 7:38 pace. A few posts ago Bob asked the following about Fartleks:

How far, or in how much time, do you run the "fast" set, then the "medium" set? (Does that make sense?) Thanks!

We run the fartleks for 30 seconds fast and 30 seconds medium for 3 miles. Fartlek is a Swedish word that means "speed play". Fartleks teach you to change paces efficiently. For the past few weeks Sean has us doing Fartleks and Progressive runs for several reasons:

1. Low risk of injury
2. Simulates the pain of a race
3. Quick recovery (Usually you feel good the next day)

6 Miles Easy

Not much to report. As I promised yesterday, I cut down on the miles today and ran slow. Sean & Luis caught up with me and I ran with them for a mile, hence the only sub 7 mile of my run.

Mile 1	7:57
Mile 2	7:37
Mile 3	7:44
Mile 4	7:22
Mile 5	6:50
Mile 6	7:11
Total Average Pace	7:27

Fartlek - 9 Miles Total

Warmed with Luis and Sean up for 3 miles at 7:07 pace. Sean and Luis took off at their own fartlek pace. I did my 3 mile fartlek at the following paces:

4:47, 5:31, 5:00, 5:26, 5:01, 5:40, 4:50, 5:45, 4:56, 5:36, 5:10, 6:06, 5:00, 5:42, 4:56, 6:10, 5:09, 6:23, 4:54, 6:28, 5:05, 6:25, 4:53, 6:18, 5:15, 6:27, 5:18, 6:05, 4:57, 6:25, 5:48, 6:48, 4:44

Time 16:22

Pace 5:29

The idea was to go sub 5 on the fast and 5:20-5:30 on the medium. As you can see that didn't happen. The weather was pretty poor with extremely high humidity. My time the previous week was 16:21 in good conditions. So I actually did better this week. In any case I'm still a pretty poor fartlek runner.

We finished off with a 3 mile cool down at around 8 minute pace.

6 Miles Easy

I decided to do 6 miles today instead of 9 since I will be doing a fartlek workout with Sean and Luis tomorrow. In the next few weeks I'll probably be trying to cut down my mileage and throw in some off days.

Mile 1	7:22
Mile 2	6:56
Mile 3	6:49
Mile 4	6:46
Mile 5	6:42
Mile 6	6:40
Total Average Pace	6:53

9 Miles Easy

I ran into Sean again today. He had already done 3 miles so we did my first 6 miles together. I did the last 3 alone.

Mile 1	7:14
Mile 2	6:56
Mile 3	6:49
Mile 4	6:43
Mile 5	6:33
Mile 6	6:39
Mile 7	6:59
Mile 8	7:08
Mile 9	7:05
Total Average Pace	6:55

Long Run 90 Minutes

It was long and slow today. No problem with that. I saw something pretty interesting today. I was running along and thought I heard someone crying. There was this guy and girl running in front of me. The guy was like a drill sergeant telling her don't quit finish strong while the girl was panting, breathing heavily, crying, saying "I can't go any further". This was happening for a while and judging by the pace, the girl was running way too fast for way too long. That's probably the last time that girl will ever run again. Training shouldn't be like torture. Later on in the run I saw another girl who I saw earlier on in my run. This time she looked extremely dehydrated with flushed red cheeks and was doing a death march dragging her feet along at slower than walking pace. Her facial expression looked like she was going to die. This time, self torture.

Self torture, this is the way to train for a lot of people. It used to be my method, when I didn't know. Now I listen to Lydiard when he said,

"Train, don't strain."

Mile 1	7:49
Mile 2	7:30
Mile 3	7:34
Mile 4	7:23
Mile 5	7:17
Mile 6	7:03
Mile 7	7:03
Mile 8	7:09
Mile 9	7:23
Mile 10	7:05
Mile 11	7:04
Mile 12	7:03
Last .35	7:10
Total Average Pace	7:17

Progressive Run

I had my best progressive run to date. I went halfway through my last mile. Only half a mile more to go next time.

Progressive Run

Mile 1	6:57
Mile 2	6:33
Mile 3	6:24
Mile 4	6:14
Mile 5	5:57
Mile 6	5:50
Mile 7	5:32
Mile 8	5:13
.5 Mile	4:59
Total Average Pace	6:02

Cool Down

2 miles @ 10:18 pace

6 Miles Easy

 

I felt good today. Tomorrow, another progressive run with Sean & Luis.

 

Mile 1	6:59
Mile 2	6:40
Mile 3	6:40
Mile 4	6:31
Mile 5	6:37
Mile 6	6:30
Total Average Pace	6:40

9 Miles Easy

Garmin acted up and wouldn't start so I ran Garminless today. If I were to guess I would say I ran sub 7 pace today.

Fartlek

Today was a 3 mile fartlek around Memorial Park. Basically you run 30 seconds fast, 30 seconds medium. For me that meant about sub 5 or 4:50 pace fast and 5:30 or 5:20 pace medium. The last time I did this, I ended up finishing in about 16:40 something. The following Saturday I ran a 15:43 5k.

Warm Up

2.89 Miles

7:14 pace

Fartlek 5:27 Pace

5:02, 5:06, 4:58, 5:30, 5:17, 5:27, 5:11, 5:52, 5:23, 5:29, 5:24, 5:45, 5:04, 5:33, 4:55, 5:48, 5:14, 6:05, 5:07, 6:07, 5:05, 6:00, 5:08, 6:02, 5:14, 5:56, 5:04, 6:14, 5:35, 5:55, 5:25, 5:58, 4:46

3 Miles

16:21

Cool Down

2.88 Miles

7:04 pace

Not an overly impressive time but I'll take it. My legs have been pretty darn active the last few weeks and they definitely didn't feel totally fresh today.

New Shoes

I finally decided to use my free shoe gift certificate from the Husky Hustle 5k race and get some new flats. I was limited to choosing PUMAs and I chose the following flats.

Not too bad. Actually I was forced to get these since tomorrow I have to do a workout with Sean and Luis and my old shoes just aren't going to cut it.

9 Miles Easy

Averaged 7:24 pace. Fartlek tomorrow with Sean and Luis.

Sunday Post Race 6 mile Recovery Run

No long run this week. Just a 6 mile recovery run. Averaged about 7:46 pace.

Beach To Bay Marathon Relay - 2nd Overall

I arrived in Corpus Christi really really late. I had to pick up my "On The Run" (The running store that was sponsoring us) singlet and bib from Brett Riley @ 10:30 PM. I eventually arrived at my shared hotel room @ 11:30 PM and went to bed @ 11:45. This definitely was not the way to be mentally and physically ready for the race the next morning, but we had a pretty good team. The team was made up of:

1. Me (Yours truly)
2. Brett Riley (2:32 marathoner)
3. John Yoder (2:35 marathoner)
4. Gerardo Mora (One of the local elite masters runners, HARRA Masters runner of the season, 2:4x marathoner)
5. John Hedengren (The strongest runner, PR of 14:xx in the 5k)
6. Alan Hedengren (16 minute 5k guy, good runner)

So as you can see, we had a pretty strong team. I could go into how each leg went down but I believe you will get a better description from Gerardo himself. I'll just give a little description of how my leg went.

My leg consisted of a bridge that was basically like a hill that went up for about .25 miles. But then it was downhill for another .25 miles. My strategy was to put a modest effort of about 5:45 pace going up, but then go down at 5:05 pace. I wanted to average 5:20 pace for my leg. When I got the baton we were probably between a minute and a minute and a half behind the second place team. The first place team seemed to be at least 3 minutes in front of us, but more about them in a second. Slightly discouraged I ran up the bridge, but to my surprise I was going about a low 5 minute pace. That was a no no. So I slowed it down to 5:45 pace going up. Eventually I reached the apex of the hill and then I just blasted it downhill as fast as I could, no brakes. Looking ahead, the 2nd place runner wasn't visible. Mile 1 completed at 5:26.

By Mile 2 I was dripping in sweat and was realizing it was very humid. The singlet I was wearing would not let the sweat evaporate from my chest area and mentally I was starting to get uncomfortable since I'm so used to going shirtless. I plugged away and finished Mile 2  at 5:23.

By Mile 3 I could slightly make out a figure in front of me. It was the 2nd place runner. He was coming back to me. That was good news because I was beginning to think that this leg would be by myself. I finished Mile 3 at 5:18.

At Mile 4 I was really moving. My pace had picked up considerably, but by no means did I feel comfortable. As a matter of fact I felt tired, but for some reason my legs were running faster anyway. I was able to see the 2nd place runner a lot more clearly now. He was fading and fading pretty bad. But wait, what is this? The guy stops. He stops and looks back at me. Wow, what a huge sign of weakness. This only emboldens me because now I know I can really put my team in a good spot. I finish Mile 4 at 5:15.

Only about .36 to go now and I might be able to actually catch this guy. There isn't a good chance of it happening but it is possible if he is totally broken. I pick it up and I am only 10 seconds behind as I hand the baton to Brett Riley. I ran the last .36 at 5:14 pace. Wow well what do you know? I ended up negative splitting again. My total average pace was 5:21.

Warm Up

2 Miles

8:01

Race

Mile 1	5:26
Mile 2	5:23
Mile 3	5:18
Mile 4	5:15
Last .34	5:14
Total Average Pace	5:21

Cool Down

2 Miles

8:35

We ended up finishing 2nd overall. Our time was 2:24 which is about a 5:30 pace. The 3rd place team finished 30 seconds behind us. No doubt the guy on my leg played a major part in them losing to us. The first place team finished almost 6 minutes ahead of us with a 2:18 for a 5:18 pace. We really had nothing to be ashamed of. The first place team was made up of a 3 time NCAA national champion at 5k and 10k twice, Shadrack Songok. The other 5 guys were NCAA college runners of a pretty good caliber as well. Speaking of Shadrack, I got to speak with him for a little bit after the race. Actually my friend Mahta spoke and I listened to what Shadrack had to say. Basically he gave us a ton of tips of what he did when he was training and competing in college. He is a pretty down to earth guy and spoke to us for a good 20 minutes.

Well, the race was a success, here are a few pictures.

HARRA Spring Runner of the Season - 2nd Place

I found out a while ago that I just placed 2nd in the HARRA (Houston Area Road Runners Association) Spring runner of the season. It's nice to know that I placed pretty high amongst the many runners that race in the Spring series. I placed 2nd behind Luis Armenteros, who wins these things with regularity.

They basically have 6 races that you can race. They grade the races using a WAVA score, which is basically a percentage ratio of your time compared to the top world time at that race distance. You have to race a minimum of 3 out of the 6 races. Then they add up your best WAVA scores from the races and compare them to everyone in your division. In my case it is the Open Male. They will be having an award ceremony sometime in June. That should be fun.

Last Post Before I Head Out Of Town

I just wanted to write a non training post before I drive a few hours for the marathon relay tomorrow. Thanks for reading my blog. I really mean it. Thanks. You are the reason I have been trying to keep my blog updated almost daily at times. I kind of started this thing as some sort of time capsule to record different milestones in my running life. It really wasn't meant to be a daily running log or anything monumental. But that changed when a couple of you urged me to post more frequently and were very curious as to what type of training I did. Many of you were probably looking for new training methods or techniques to jumpstart your training. Some of you found it while others of you may be disappointed to learn that what I do is probably similar to what you are already doing. Others of you are probably more interested in the racing. Whatever it is that brings you to my neck of the woods, I'd like to say thank you for stopping by. Many of you have also given me awesome words of encouragement and many words wisdom. Thank you. The blog has even been a bridge to meeting many of you for the first time. The past month or so has been very hard on me as I have not had enough time as I have wanted to have, especially for keeping the blog as updated as I would have liked. I'll probably be posting less frequently as I try to manage my time during the week, but I'll still be posting. Well, enough with the sentimentality. I'm starting to tear up ;) Anyway gotta get outta here. I have a long drive ahead of me.

Bill

3 Miles Easy

I didn't run too far today because I have a race tomorrow. Oh, did I not mention I was going to do a marathon relay race? I guess I didn't. Well, yeah I am, and we have a pretty good team put together. I won't be able mention too many details because I don't have the time required, so I'll give a run down when I get back in town. Oh did I not mention that it was out of town?

Mile 1	7:12
Mile 2	6:33
Mile 3	6:25
Total Average Pace:	6:43

Progressive Run 9.76 Miles

With this type of run there is no warm up. You just jump right into it. Last week I made it to the last mile and finished up at 5:10 pace for my last mile. This week I was hoping to do a little better. But my legs didn't feel up to par and so I just went with the flow. If you recall this run starts out at 7 minute pace and goes down 15 seconds each mile. Hopefully you if things go according to plan, you are running 5 minute pace at the end. Once again I ran with Sean and Luis. They pretty much left me at mile 8. Sean looked very good and both guys picked it up another level compared to last week. As I didn't have my legs under me, I didn't raise my level.

Mile 1	6:55
Mile 2	6:45
Mile 3	6:30
Mile 4	6:05
Mile 5	5:57
Mile 6	5:47
Mile 7	5:28
Mile 8	5:26
Mile 9	9:11
Mile .76	7:35
Total Average Pace	6:44

6 Miles Easy

I decided to do 6 miles today instead of 9 because tomorrow I have a another tough workout with Sean and Luis.

Mile 1	7:20
Mile 2	6:52
Mile 3	6:54
Mile 4	6:47
Mile 5	6:53
Mile 6	6:43
Total Average Pace	6:55

9 Miles Easy

The day before, Sean told me to take it easy and run 7:30's today. I took heed and ran pretty easy. But the days of 7:30 pace are few and far between now. On a bad day these days, I run closer to 7:00 - 7:10 pace. There have definitely been some physiological changes over the past few months. But that's not to say my runs have gotten a whole lot easier. Along with the increased fitness, we have ratcheted up the difficulty of the workouts. Sometimes my body responds well, other times not so much. But that's ok because it is all part of the adaptive process. Today I ran 7:10 pace.

Mile 1	7:44
Mile 2	7:08
Mile 3	7:07
Mile 4	7:03
Mile 5	7:05
Mile 6	7:03
Mile 7	7:05
Mile 8	7:03
Mile 9	7:10
Total Average Pace:	7:10

Hill Work - 7.12 Miles

Hot as heck out there. I sweat more than I have sweat since last Summer. Sean and I did some warm up miles and then did some hill work. I sweat away everything I had and I was very uncomfortable during the run. But we managed to get in the work we needed. The heat, the temperature, the humidity, it's only going to get worse from here on out.

Mile 1	8:08
Mile 2	6:35
Mile 3	6:33
Mile 4	6:31
Mile 5	7:39 (hills)
Mile 6	7:38 (hills)
Mile 7	7:49 (hills + cool down)
Mile 8	9.13 (cool down)
Total Average Pace	7:19

Easy Run 8.67

Today Sean and I were in a pickle. We had waited too long to do our long run and neither one of us like waking up early on Sunday to do our run. So we ended up doing this one about 11:20 am in the middle of the heat and humidity. As I start running more often with Sean I'm going to have to start adjusting my comfort zone because when Sean gets warmed up he gets moving and today was no different. I didn't pay attention to what pace we were running until the end when I noticed we were doing 6:20's.

Mile 1	7:39
Mile 2	7:01
Mile 3	6:46
Mile 4	6:45
Mile 5	6:43
Mile 6	6:29
Mile 7	6:23
Mile 8	6:17
Mile .67	6:20
Total Average Pace	6:44

Long Run 11.82 Miles

Today the goal wasn't to run very fast but to take it easy and just run for 90 minutes since I worked out yesterday. Originally I was going to run by myself in the park but then I had 2nd thoughts and decided to go do the Kenyan Way long run. By the time I got up there it was too late. The guys I normally run with had already taken off and so I thought I would be running by myself. But then I saw Curt and decided to run with him. I met Curt a while back and he and I always have good conversations and today was no different. He informed me that he couldn't run any faster than 7:30's because of his bum knee and I told him that would be ok, I wasn't going to go fast today anyway. Sean told Curt not to worry "Bill runs any pace". That is so true :) We ended up running about 7:37 pace.

Mile 1	7:43
Mile 2	7:13
Mile 3	7:42
Mile 4	7:47
Mile 5	7:37
Mile 6	7:36
Mile 7	7:35
Mile 8	7:25
Mile 9	7:25
Mile 10	7:42
Mile 11	7:42
Mile .82	7:55
Total Average Pace	7:37

Tempo Run - total 9.73 miles

The goal of this run was to do 6 miles @ 5:25 pace. Sean kind of kidded me and told me that this was the best time to kick he and Luis' butts since he was coming off of an injury and Luis had been out late the night before. I sort of laughed and shrugged it off. I knew darn well that this "tempo" run was closer to my race pace than my tempo pace. But who knows maybe I could surprise myself? During the run I just zoned out and followed the guys. We warmed up for 2.90 miles and then started our tempo. It wasn't so bad the first 3 miles and if I was naive I would have thought I could have finished the run. But it was hot and humid so once you lost fluids you were done. In the middle of the run Sean told me to see how I felt after mile 4. I'm glad he told me that because I might have been dumb enough to try and finish the tempo. Before I hit mile 4, I had made up my mind I would stop at the end of mile 4 but Sean told me not to stop unless I started to run slower than 5:35 pace. I wasn't too committed to going any further so I was kind of happy when I looked at my Garmin and saw 5:45 pace at mile 4.18. I then stopped and jogged the remaining miles. Then I jogged with Sean and Luis after they finished their tempo. It's a different type of feeling running with these guys than with myself. Basically there is nowhere to hide during the workout. I'm accountable in that the guys will know what I run right then and there. So that forces me to work a little harder. Here are the splits:

Warm Up

Mile 1	7:43
Mile 2	7:10
Mile .9	6:58

Tempo Run

Mile 1	5:27
Mile 2	5:27
Mile 3	5:26
Mile 4	5:24

Cool Down

Mile 1	7:53
Mile 2	8:42
Mile 3	7:59

9 Miles Easy

Today I felt good and so I ran a little faster. I'm not sure if Sean and Luis are going to be doing a workout tomorrow or I probably would have ran just 6 miles.

Mile 1	7:08
Mile 2	6:59
Mile 3	7:00
Mile 4	6:49
Mile 5	6:49
Mile 6	6:42
Mile 7	6:34
Mile 8	6:40
Mile 9	6:47
Total Average Pace	6:50

9 Miles Easy

Today was a good day. I was able get back to my usual ways. It's all about hydration in the summer so I will have to be weary of that in the coming months. Here is how it went down.

Mile 1	7:59
Mile 2	7:23
Mile 3	7:22
Mile 4	7:04
Mile 5	7:10
Mile 6	6:46
Mile 7	6:48
Mile 8	6:47
Mile 9	6:56
Total Average Pace	7:09

It's good to be back.

Progressive Run and 9.85 Miles Total

Today would be a day of reckoning. After 5 days of slow running and wondering if something was wrong with me, I would face a true test and have to do a workout with Sean and Luis. Sean asked me if I was ready. I replied I'm always optimistic about my workouts and today was no different. Even though I was struggling with running recently I was happy to try this workout. The workout was to start at 7:00 minute pace and then progressively cut 15 seconds per mile for 9 miles. Mathematically that would mean I would finish at 5 minute pace. Now it wasn't expected that I would be able to hang all the way down to 5 minute pace. Especially since the humidity factor was out there. But Sean told me to hang on as long as I could and then jog out the rest. Here is how it turned out.

Mile 1	6:55
Mile 2	6:43
Mile 3	6:27
Mile 4	6:08
Mile 5	5:56
Mile 6	5:43
Mile 7	5:26
Mile 8	5:10
Mile 9	8:37 (cool down)
Total Average Pace	6:21
Last .85	9:23 (cool down w/ Sean & Luis

The run was a success. It proved that there was nothing wrong with me. Sean told me I was probably experiencing the effects of dehydration yesterday. I think that was the case. I will definitely have to watch my nutrition and hydration a lot closer in the coming months as the heat ratchets up.

Oh, and before I forget. What is the purpose of this type of run? The purpose of the run is to simulate race conditions. And believe me it did! During this run you will end up running many different race paces(10k, 5k) and if you are on your game you will end up finishing at your goal 5k pace.

Easy 6 Miles

Today was a real struggle for me. My goal was to run easy but my run felt anything but easy. As I was running I struggled to run 7:45 pace. Running slower wouldn't have made the effort any easier. I started to wonder if there was any underlying physical issues I was dealing with. I have been running slower for about 5 days now. So I decided to cut the run short to 6 miles. There was no need to force another 3 miles. Especially when I have a pretty big workout with Sean and Luis tomorrow. I'm wondering if I'll be able to it.

Mile 1	8:00
Mile 2	7:25
Mile 3	7;31
Mile 4	7:35
Mile 5	7:41
Mile 6	7:36
Total Average Pace	7:38

9 Miles Easy

I ended up running a few of these miles with my friend Josue. It was pretty hot and humid but we got through it.

Mile 1	7:12
Mile 2	7:47
Mile 3	7:31
Mile 4	7:39
Mile 5	7:43
Mile 6	7:24
Mile 7	6:54
Mile 8	7:07
Mile 9	6:58
Total Average Pace	7:22

2 Hour Long Run

It's been a while since I've done a long run this long. So I figured I would make an extra effort to do 2 hours even in the humidity and heat. I started out a bit slow but was able to pick it up at the end.

Mile 1	8:46
Mile 2	7:52
Mile 3	7:49
Mile 4	7:42
Mile 5	7:33
Mile 6	7:02
Mile 7	7:11
Mile 8	7:02
Mile 9	7:05
Mile 10	6:58
Mile 11	6:59
Mile 12	7:01
Mile 13	8:16 ran with a friend for a little while.
Mile 14	6:47
Mile 15	6:49
Mile 16	6:47
Last .32 Mile	7:00
Total Average Pace:	7:21

9 Miles Easy

Hot and humid is all I can say.

Mile 1	8:12
Mile 2	7:26
Mile 3	7:25
Mile 4	7:18
Mile 5	7:29
Mile 6	7:17
Mile 7	7:13
Mile 8	7:24
Mile 9	7:35
Total Average Pace:	7:29