June 23 – June 28, 2012

I went back and took a second look at my results.  I noticed I make a mistake and told the “lie” to everyone – I didn’t run a personal best in Columbia Father’s Day 8K.  I ran okay, but good enough for personal best.  I actually ran faster in Rockville Twilight 8K last year.  I didn’t know what got into me and make that silly mistake. 

Anyhow, I ran around Matthew Henson Trail for about 40m’41s’ and approx. 5.6 miles on Friday, then helped out at MCRRC half marathon group on Sunday.  I got to Carederock around 7 on Sunday morning, the task was to pace three people go south on Towpath for a 9-mile run; Steve and I were two pacers, the pace was very easy with these trainees.  Around mile 4.5, they turn around with Steve, but I want to put in some faster miles; therefore, I continuous go south for another mile, before I turned back to chase them down. 

As you can see, I ran very slowly for the first four and hit pretty good splits from mile 5 on; but they still beat me by about two minutes get to the parking before I caught up with them.  I had a very good long run with solid progression. 

I felt tried and sore on Monday morning, I skipped the run, but jog in the evening on Matthew Henson Trail after work.  I stroll around for 41m’53s’ approx. 6 miles.  Then onto the next morning, I felt better after solid eight hours sleep, but still hold the pace and ran easy on RCP trail for 41m’23s’ approx. 5.5 miles. 

I usually do a mid-distance run on Wednesdays, but since Mid-Summer Miler is coming up soon, so I did a quarter mile repeat on 06/27/2012.  However, since I am not in any exact goal for the miler and I ran a pretty good progression run just three days ago, so I decided to run 8 x quarter-mile by “feel” with quarter-mile recover, but I lost count and ran nine reps, which is fine.   The splits are

0:01:13.08	0:01:20.20	0:01:35.27	0:01:35.53	0:01:37.40	0:01:29.18	0:01:28.83	0:01:25.75	0:01:30.21
0.26	0.29	0.26	0.26	0.25	0.25	0.26	0.26	0.25

I finished with a day with 57m’24s’ of running, approx. 8 miles' work.  I have one more workout before Mid-Summer meet and I am hoping to run a solid race there.  I wasn’t as sore as I expected this morning, maybe I didn’t work as hard; I ran out very easy to White Haven and Glover Archibald Trails for 56m’29s’ approx. 7.3 miles.  This weekend is going to be so hot and I am so ready for it.