Scenic Trail Run

I wanted to run at Bear Creek today.  The weather messed with my plans though.  When I went to sleep at 1 AM, it said that things would be clear until noon and then it was going to storm.  Instead, I awoke to rain at 9 AM.  That was frustrating, but I had to wait it out because there were potential thunderstorms.

I finally got a couple clear hours to work with in the afternoon.  Because it had rained, the temperatures would be relatively low too.  I figured that since it could still storm at any time, I would head to Jacobsburg.  Then at the last minute, I changed my mind and decided to travel.

I headed north to Big Pocono State Park.  It is just off of the Route 80 and Route 33 junction, near Tannersville.  It is close to the Crossing and adjacent to Camelback Ski Area.  What is great about this park is that you can drive right to the top of the mountain and get spectacular views of the other ridges and valleys below on both the north and south sides.  The elevation is around 2100 feet.

I made the trip to Big Pocono State Park when I was running the Pocono Run for the Red Marathon in 2010.  Packet pickup was nearby then.  I had never run there though.  The plan for today was to run 5 miles and get some hill work involved.  It would be an easy pace.

The run started out cloudy.  I ran from the top parking lot to the lower one on the Vista Trail (after checking out the great views of course).  Shortly after reaching the other parking lot, I headed west on the South Trail.  It runs along the ridge of the mountain.  The plan was to eventually run to the State Game Lands nearby.

Both the Vista Trail and South Trail were well maintained.  I don't think you would call them a doubletrack, but they were definitely wider than a standard singletrack trail.  There was tree coverage everywhere, so no more views at this point.

I heard some rain coming through the trees.  At first, I thought it was an animal.  Not long after that though, I did come across a deer.  I heard a lot of branches breaking nearby.  I saw the deer off in the back.  These two trails were a mixture of rocks and grass.  It wasn't too rocky, but enough to make the moderate downhill slightly challenging.

The South Trail ran along the side of the mountain.  There was some elevation drop, but it was gradual.  I saw some communication towers and thought that I was near the State Game Lands area.  It turns out I wasn't quite that close yet.  I was near some other towers, still about a half mile away.

I eventually made it to the State Game Lands parking lot after some brief running on the road.  Last time I was here, I walked this trail briefly.  It is a wide road composed of red rock and dirt.  A truck actually came out of there.  I thought maybe he came from one of the communication towers, but probably not since there were tire tracks farther down.

This section was a little difficult to navigate because there are no signs.  You just have to find it on your own or have a map.  I had looked at one briefly beforehand, but didn't carry it.  This section continued to be a gradual descend.  After maybe a half mile or so, I came to a split.  Both roads looked similar.  For no real reason at all, I went to the right.  I figured the path might turn soon.  It ended up being the correct move.

At this point though, I was unsure if I was headed in the right direction.  I have a hiking book about the Poconos and somewhere down this path were two lakes, Wolf Swamp and Deep Lake.  I figured that if I didn't find them, I'd just turn around.  After maybe another half mile, I came upon another split.  Fortunately, this time there was a rock painted with directions to the lakes.

After a little while, I came to Wolf Swamp.  It is really more of a lake than a swamp.  The trail runs right past it.  It is beautiful and even more interesting because it is so remote.  I suppose on a nicer day there would be a few hikers in this section, but I didn't come across any.

I kept going along the trail.  Eventually I came to another split and went the wrong way briefly.  I could see Deep Lake and finally came too it.  The trail didn't go directly by it, so I had to take an off shooting path.  This lake is more round than its counterpart.  There was even an old camp fire next to it.  It was still quiet and peaceful.  The only problem was that there were quite a few bugs bothering me. 

I've been asking for a GoPro camera as an early Christmas present.  Today, I could've really used it.  Getting pictures of these lakes would've been cool.  I'm not going to carry a big camera with me though.

After seeing both lakes, I turned around.  I was already somewhere past the 3 mile mark in this run.  I knew it would end up being longer than planned.  There was supposed to be a difficult climb if I kept going, but I didn't want to take a chance.  I just headed back the way I came.

It wasn't too tough to find my way back, but it was made even easier by the soft ground.  My footprints were left there from the way out to the lakes and they were the only tracks.  At one point, I lost them, but quickly found them again.  There were some muddy puddles along this route, but I managed to mostly avoid them.

Going back was hard because it was a long, gradual uphill.  I sort of wish the route was the opposite way, where I'd have to climb to get to the lakes and then cruise on back.  I had already reached my main destination and was now forced to ascend.  The one good thing is that it was a lot easier to run over the spaced rocks going uphill than it was downhill.

I'm glad it wasn't hot out, because these dirt/stone road were exposed.  I did start to get a little bit hot towards the end of the run.  I thought about stopping around mile 6, but I knew I'd just have to walk all the way back anyway.

Right near that 6 mile mark, I emerged from the State Game Lands.  Rather than going back on the longer South Trail, I opted just to stay on the paved road.  That was tough because it was still another long, gradual uphill.  I don't really like running with trail shoes on roads.  It also got hot and humid as the sun peaked out during this stretch.

I eventually made it to the finish.  It ended up being right at 7 miles.  The trail was quite fast and yet still had some climbing involved.  It was definitely the perfect easy day.  I had some awesome scenery with the views from the top of the mountain and then the views of the two lakes.  I'll definitely make this a regular run.

Angie and I were at the Pocono Marathon in the spring and we discussed how the southern part of the Poconos is relatively close.  It is actually easier for me to get to this trail than some of the trails in the southern and western portions of the Lehigh Valley.  I'm sure I'll be here again soon.  I might even add a couple miles to the run as well.  I'd actually love to run up Camelback Mountain on the road from the bottom.  That is quite a climb and would be very tough.  I'm not sure the elevation of the lakes, but they were quite high.

It turned out to be such a refreshing day and just what I needed.  With opportunities to run at places like this, I'm not sure my running will ever get stale.  I love trail running and I love new places.  This park delivered everything I expected and more.  It is definitely among my favorite places to run.

Tomorrow is a speedwork day.  It is back to the flat rail trails.  Since Kelley is on vacation, I'll be running alone.  I'm thinking I'll head to the D&L Trail, since that is where my half marathon is taking place.  It will be good practice.  I'm planning on 7 X 1/2 mile with 1/4 mile of active recovery in between.  The hope is to just run at 7 minute pace for each.  However, if I'm feeling good like last week, I might shoot for running the last two at a 6:45 minute pace.  We'll see how it plays out.  The weather is supposed to be off and on again, so I'll have to pick out a good window.

7 miles - 1:05:59 (9:26 pace)

Fast Start to a Tough Week

After another Sunday off, it was time to get back into the groove this Monday morning.  This is the start of the first 40 mile week for me this time around.  That was my peak week mileage during training for my first marathon.  I'm hoping to get around 60 miles in my biggest week before the half marathon in November.

Monday has been designated a speedwork day, even though I haven't always been keeping it at that.  I thought about doing some hill repeats on Schoeneck, but I'm thinking that I'll run hilly Bear Creek tomorrow.  I don't want back to back climbing days.  I definitely need to incorporate some climbing into my routine more though.

I opted instead to head out on the Nor-Bath Trail and run a fartlek.  I started at Bicentennial Park in East Allen Township.  The goal for this was for me to run some even faster segments that I'm used to.  I'm concentrating on longer intervals on Wednesdays, but I wanted to run shorter and faster today.  I needed to get out of my comfort zone.

I started with a mile warmup and then ran the 4 mile segment in the middle by switching between hard and easy segments.  I usually didn't have a planned distance for any of the segments until they started.  I let my body dictate the recovery time too.  I finished up with a mile cooldown as well.

The first fast segment actually wasn't too fast.  It was just quick enough to get the legs adapting to faster running.  After that, I picked it up a bit.  I was right around a 6 minute pace for the next on segment (which was .20 miles long).  I wanted challenge myself early, so I took it up another notch on the following on segment.  I went to a 5:48 pace for a quarter mile.  In between those segments, I ended up with a longer recovery period than I would've liked.  There was a road crossing and I had to wait until getting over it to run hard again.

Following the fast segment, my legs started to feel it.  I kept the next on segment brisk, but slowed it down some and made it longer.  At .36 miles, this was the longest fast segment of the day.  I finished up where the path ends at 2.75 miles and then turned back around.

Coming back, I had to start out slower than earlier in the run.  My legs just weren't feeling strong any more.  The early hard running took a lot out of me.  The weather wasn't that bad, but I was still sweating plenty.  I put together two fairly quick short segments.  The first was a 6:10 pace and the second one was a 5:34 pace for .15 miles.  I really had to work during that one.

I knew I was beginning to fall apart, but I just kept pressing on.  After those short bursts, my final two fast segments were a bit longer.  They were both quarter milers and each was a 6:20 pace.  For the first one, I ran hard for the first half and pushed even more for the second half.  The last quick segment was more controlled.  I even ended up crossing a road for that one.  There are three bridges in a row at one point on the course and I was glad that I never had to run hard over them.  It worked out just right.

In the end, my hard running added up to 2.01 miles at an average pace of about 6:25.  With some of it under a 6 minute pace, this run accomplished exactly what I wanted.  Amazingly, I still felt somewhat fresh after it was over.  At least as fresh as one could expect anyway.  It has been awhile since I worked this hard though.  It was an excellent workout.

Earlier in the day, someone messaged me on facebook about how to get/stay motivated.  I gave her some tips with goal setting, group running and even hanging my training plan on the wall to make me accountable.  One of the few positives about being unable to run for long stretches of each of the last three years is that when I am able to run, I'm always hungry.  I haven't been healthy long enough to get stale yet.  I'm sure that will eventually happen.  I'm am so far from my goals that I'm not sure I'll ever fall into too much of a rut until I achieve them all. 

I also just have different priorities that most people.  Of course family comes first.  Since I am as single as can be and with no kids, that doesn't take up much of my time.  After that, I put running second and work third.  For now, it is easy because there is no work at all to deal with either.  When I do get back into it though, I plan on working in retail with something related to running.  That way my second and third priorities will blend together.  A lot people want a nice house, car or material possessions.  I really just want to run and enjoy what I'm doing when it comes to working.  That means from now on I'll probably just skate by with paying bills and such.  That is fine with me because I'm simple.  It will all certainly make my training a lot better than the average person

I also went to the doctor this afternoon.  I feel great now, but it is just depressing being in there.  I don't plan on going in and out of there as I get older, so that keeps me motivated to workout too.  Maybe my Crohn's Disease will always be a problem, but I'm going to work to control it.

As I said before, tomorrow I hope to go to Bear Creek.  It's been well over a month since I've been there.  Since my legs were bothering me, I got away from hill climbing and most trail running.  I need to get back to more of that now that I'm feeling better.  I've done almost none of that type of training since Quadzilla.  Mixing up my training will keep me strong in all facets of running.

6 miles - 49:01 (8:11 pace)

Mixing Some Speed Into the Long Run

Today was the day to built on my long runs again.  The plan was to do 11 miles.  Since I was considering going to breakfast with the BCR, I decided to drag myself up even earlier to begin running at 6:45.  The main group starts at 7:30.  Angie, Christina and Alison started even earlier at 5:30.  I'm never getting up that early unless it is for a race.

Great group to run with!

I got there at 6:45 and started on my own.  The plan was to run 5 miles by myself and then 6 faster miles with the group.  Things sort of went awry early on.  Because it was cloudy, I guess my GPS lost the signal and wasn't quite correct.  It said my pace was over 10 minutes and I was definitely around 9 minutes per mile or lower.  At one point I looked down and it claimed that I ran like .90 miles and then a minute later it read .85 miles.

I guess I rely too much on technology.  I like for things to be accurate though.  I had to look at the mileage markers that the Boys Scouts put out along the trail.  I figured I would just run until my watch said 2.5 miles anyway and then turn around.  So what if I ran a tenth or two too far.  I had enough time to do this.

Even though I was alone, time seemed to fly by on the Plainfield Recreational Trail.  I was to the turnaround before I knew it.  Shortly before I got there, I passed Angie, Christina and Alison on their way back from their long segment.  I had been wondering about that.  I thought I would come across someone who was running early.

I went a bit past them to 2.5 miles on my watch before turning around.  It took me awhile to catch up with them.  I finally did after about .75 miles on the way back.  I ran with Angie for a brief period and then left the three of them behind.  I thought about slowing to their pace for awhile, but I was feeling really good.

The only issue was the humidity.  Even though the temperature was low and it was cloudy, the humidity was still very high.  I ran with lightweight shorts and no shirt and was still sweating like crazy.  My legs felt good though.  I ran this first part with my old shoes.

Shortly after catching the three girls, I came upon April (who was running early too).  I chatted with her a bit before being on my way.  It felt good to have some people to get in contact with in this back half, even if it wasn't for long.

I finished up with my watch reading 5.1 miles.  Most of the main group was there in the parking lot, ready to run.  I quickly toweled off as much as I could and drank some Gatorade.  I also changed into my lighter minimal shoes.  I swatted a small bee off of my leg.  It kept following me around.  That was annoying.  I think it actually stung me through my compression calf sleeve because that pinched and felt a little sore.

I was happy to see Mertz and Flo in the parking lot when I got there to run with the main group.  They are both fast and I wanted to run this second segment faster.  I need to incorporate some quicker running into my workouts.  I knew Flo would be there, but I wasn't sure about Mertz.  He usually is, but he missed the last few weeks.

I started off with Mertz, Flo and Roger's son.  After a short while, the other Chris joined us.  He's a former college runner and fast too.  The pace was definitely faster than I had been running alone.  I was a little disappointed that we didn't go faster actually.  Mertz can certainly go much quicker.  I thought he would and I would just hang on as long as I could, which likely would only be a mile or two.

This just slightly faster pace might've actually been better for me.  The only reason I wanted it to be faster was to get me running out of my comfort zone.  That's not really the best thing to do on a long run though.  A 7 min to 7:30 pace was much more reasonable and probably better for me in the end.

It was funny because I don't shut up when I'm running with Kelley.  I talk and talk and talk anytime that I'm one on one with a person.  In a group though, I'm generally very quiet (even when it is a group of runners).  I made a couple comments, but barely said much.  Part of that was that I was working somewhat hard.  I just didn't have much to say either.  It is odd because I know this little sub group fairly well.  No one really said too much.

I just focused on the task at hand.  After about 2 miles of running with them, I was starting to feel it a little.  I kept telling myself that I had to get to the 3 mile mark and the turnaround point.  That's how far both Mertz and Chris were going.  I hung with them.  Flo and Roger's son went out another mile.

I stayed with Mertz and Chris for another fast mile.  At this point, I was 2 miles from the finish and 9 total miles into the run.  I wasn't feeling terrible, but I was starting to lose it.  I told them to just go on, I was slowing a bit.  I could've probably held on for 2 more miles at their pace, but I didn't want to push it too much.  This is the farthest I've run all year. 

The final mile and a half alone was so long.  I wasn't too far behind the other two, so they did help pull me along.  It still felt like forever as my legs were dieing.  I just focused on short distances, like the next quarter mile or half mile.

Before I knew it, I was within the final mile.  That extra mile from my previous long run seemed to keep going and going.  Even though I was in familiar territory with knowing my surroundings, it was still tough.  The air was only getting more humid too.  Thankfully, the last half mile is downhill.  I knew I'd enjoy that.  I opened up and little and cruised to the finish.  I passed a lady right before I was done.

Since I beat most of the group back, I got out my camera and took plenty of pictures of everyone coming in.  That was fun and I'll have to do that more.  I was so soaked that my shorts looked like I had just jumped in the creek along the path.  Maybe I should have.

Although the pace wasn't as quick as I thought it would be, it was still a challenging workout.  The final 10 miles were at an 8:05 pace after an inaccurate reading on the first mile.  I still feel like I have a lot more left.  Maybe a race pace of 7 minute per mile is actually realistic in just under three months from now.  I'm certainly going to try to PR at that half marathon.  With a couple 17 and 18 mile runs under my belt by then, I should be very comfortable with the distance.  Running 60 miles a week at peak week should help too.

My legs actually aren't as sore as I thought they'd be.  I skipped going to breakfast because I thought they'd be worse.  I have a birthday party to go to later on too, so I wanted to get home and relax first.  I feel great.  I'm just a bit tired from lack of sleep.

Tomorrow will be my one weekly day off.  I'll be back at it on Monday.  Maybe with some speed, maybe on some trails.  I'm not quite sure.  Either way, it should be a good start to another 35+ mile week.  I'm feeling so great right now.

11 miles - 1:31:30 (8:19 pace)  NOT ACCURATE, ran about .2 miles farther than that

I Love the Rain

After a comfortable run last night, it was another fairly easy run this morning.  It was supposed to rain all day with some thunderstorms, so I had to be creative when I ran.  I looked at the weather map and it appeared that the rain would be slowing down right before noon.  Originally, I was thinking of going to Louise Moore Park for this 4 miler.  I didn't like the idea of running over 4 loops though.  Instead, I opted for fairly close Mill Race Park and the paved trail along the Bushkill.

I wasn't sure what to wear.  I brought all my shoes, but actually elected to run in my Karhu shoes.  They are too narrow, so I usually just walk in them.  Since it was raining, I was afraid that my shoes might not dry out in time for tomorrow's long run.  I'd like to wear one or maybe even both pair of my good shoes then, so I needed them to be dry.

I was also unsure of what type of shirt to wear.  It wasn't cool enough for a jacket.  I thought about going shirtless, but I think it was too cool for that.  I opted for a singlet and that worked out well.  I actually wish I had a hat to keep the water out of my face.

I started off heading south toward Penn Pump Park.  This is a nice path along the water with some trees all around too.  I should run here more often.  The main reason I don't is that it is short.  The whole path makes for 5 miles of out and back.  That's not bad for an easy day though.  There are usually a lot of people walking, running and biking on this path.  Today, I was all alone.  I guess we found out who really wanted to workout.  The only person I saw at all was a guy walking in what looked like work clothes.

I was wasn't completely alone.  Around 1.25 miles into the run, I spotted something on the trail.  At first, I thought it was a big dog, but I didn't see any people.  As I got closer, I realized that it was a baby deer with its mother.  They were right in the middle of the paved path.  It was odd because the area is fairly populated.  There are some small wooded sections, but not much.  It is certainly not where you'd expect to see a deer.

I got pretty close and they just stared me down and didn't move.  They could've ran the direction I was running, but there were rails on the side that I'm not sure they could've got around.  I'm sure if I got closer, they would've just run off.  I didn't want to mess with a mother and its young though, especially in a section where it could've been cornered.  I turned around at that point.  After a little while, I turned back toward the deer again.

When I went back through that section, I never spotted the deer.  I doubt they went far, but they probably were hiding pretty well in the brush.  I ran through there cautiously.  Before I knew it, I was at Penn Pump Park and the turn around point.  They are putting in a nice pedestrian bridge there right now.  I hope they will eventually extend the trail south from Penn Pump Park as they have been planning for years.

My legs felt fairly good.  Going easy yesterday helped them recover well I guess.  There was still a little soreness and my right foot bothered me some.  I think that I was more due to the shoes that I'm not used to wearing.  My hips seem a little tight lately, so I need to work on those before it becomes a problem.

I didn't really intend for this to be a progression run, but it sort of turned out that way.  Every mile was faster than the previous one, with the last mile fairly quick.  For that one, I didn't work any harder.  I just concentrated on keeping good form.  That caused me to go under 8 minutes to finish up.  I tried relaxing throughout the run, with some success.  I could feel my cheeks flap when I was really relaxed at one point.  I need to work on keeping less tension in my face while running.  That's what the best runners are able to do.

This was a decent run.  I like the Friday runs because I have a short recovery from the previous run.  That allows me to work on bouncing back.  I had just run 18 hours earlier.  It should also prepare me for two a days that I plan on running in the near future.

Tomorrow, I'm going to run 11 miles with the BCR.  I can't decide if I want to go early or run later.  I'm hoping to run with the faster folks in the main group and hang on as long as I can.  If I go early, I'll have a nice warmup before doing that.  The downside is that I might have to wait around a few minutes before they start.  I hate stopping once I started a long run.  Of course the other downside is that I'll have to get up 45 minutes earlier too.  Getting up for a 7:30 run is difficult enough for me, especially after not sleeping much last night.  If I add miles after the main group run, then I won't be warmed up and will have to start out fast.  I also will definitely have to miss breakfast in that scenario.  I probably won't make a decision until tomorrow.





4 miles - 34:18 (8:35 pace)

Recovery Group Run

After a speed session yesterday, it was time for a recovery day today.  Since it is Thursday, that also meant a LVRR Group Run.  It was the usual 5 miles.

We were missing Peter and Jeff, but Kelley and Akshay were still there.  We also added a new woman to the group, Jen.  She didn't know her way around the Parkway, so I was glad that Akshay stayed with her for the run.  I took off with Kelley.

There were some pretty significant thunderstorms in the afternoon.  We just finished the family hike before they started.  When the group run began, it was hot and humid though.  I wanted to go out easy and it did feel easy, but the pace was faster than I would've liked.  I figured I might pay for it a little later on.

Kelley and I cruised along for a few miles.  Before I knew it, we were near 3 miles into the run and at the big hill near the Fish Hatchery.  Because of the humidity and the fact that it was a recovery day, I tried to go up the hill easy.  I'm not sure that was a good idea.  Going slower just seems to make it harder actually.  I think in the future, I just need to attack the hills and go easy the rest of the run.

With me going easy, Kelley pulled away.  I was huffing and puffing when I got to the top.  I didn't fly downhill like I usually do.  Kelley kept getting farther away.  My pace before the hill was 8:19 and after the hill, it went to 8:25.  That was still faster than I would've liked, but much easier.

I decided that either Kelley was going to slow down and wait for me and we'd run the rest of the run slower or she'd fly away.  It turned out to be the latter.  I certainly could've stayed with her, but I didn't want to push at all to do so.  She said she was feeling great so she kept going.  I wrote yesterday that it must've looked like I was killing her when I was ahead of her leading hard repeats yesterday.  Well at least today it would've looked the opposite.  She was so far ahead by the end that I'm sure it didn't look like we were ever running together.

I continued to run around the same effort.  My pace stayed the same too.  I didn't attack the next big hill, or the first of the final two.  On the final hill, I did push and it felt so much better.  It is basically all downhill after that, so I cruised to the finish and ran a pretty fast final mile.  Kelley was already well finished.

I passed Akshay and Jen going out on the flat section towards the Fish Hatchery.  They did about the same mileage and wisely skipped the hill.  I hope with Akshay running with her, that Jen will return.  One of our new runners from last week didn't come this week.  Maybe he'll join us in the future.  We need to get more people coming back.

I wanted to get together afterward to eat, but no one was interested this week.  Maybe in the future.  I think it can be a fun little social addition to the group runs.

I ran easy just like I wanted.  It is amazing that an 8:23 pace is now easy, when just a 1.5 to 2 months ago we ran an 8:18 pace and that was hard and exhausting.  I'm progressing well.  I wore the old shoes today and I'm not too sore afterward either.  That's good sign.  Tomorrow will be a short day.  Saturday I plan on 11 miles, probably with the Breakfast Club Runners.  It has been another solid week that is nearly complete.

5 miles - 41:53 (8:23 pace)

Ironton Rail Trail Repeats

 I need to start incorporating regular speedwork sessions into my schedule.  I want to build up to running mile repeats.  I'd like to be able to do a minimum of 7 or 8 of them in a workout before my half marathon in November.  If I'm going to PR in that race or even get close to it, these sessions will be key.

I've usually run my speedwork alone.  I want to start doing it with Kelley, so I invited her along.  I figured it wouldn't be anything too hard.  The plan was for 6 X .5 mile repeats with .25 mile active recoveries in between.  It started with a mile warmup and ended with a 3/4 mile cooldown.

Kelley lives near the Ironton Rail Trail, so I opted to go there.  I love running there too.  It is so cool how they incorporate the trail's history into the path.  There was a caboose along the path as well as some neat signage.  The caboose wasn't there last time I ran the path.  The trail was a perfect size for this workout.  It is about a 5.5 mile loop around the neighborhoods.

I made Kelley get up early to join me.  Even though it was still going to be beautiful weather for most of the day, I wanted to make sure the heat had no impact at all on the run.  Therefore, we met up at 8.  Neither of us are morning people, but it is good to get an early start every now and then.  That's especially true for key workouts.

The run started off with a nice and casual warmup.  We chatted a little before taking off.  I wanted to rotate who led each segment, since it is easier to get pulled along then to lead all the time or run side by side.  I took off and lead the first fast segment.  It went pretty well.  Getting it timed down to a 7 minute pace for just a half mile can be a little tricky.  The first repeat was dead on 7 minute pace.

Kelley led the second repeat and basically did just as well with the pace.  We came in at 6:57 pace for that one.  A quarter mile recovery seems like a long time, but it was over before we knew it and we were on to the next segment.

The third segment, which I led, was a little faster at 6:47 and Kelley's segment number four was a little slow at 7:07, so they just about balanced out.  I went on the fast side partly because I was feeling good and partly because we passed another women, so she pulled me along.  In Kelley's defense, her segment was slightly uphill.  When you are running only a half mile at a time, it doesn't take much of an incline to impact the pace.  You can really feel the difference too. 

Animals also had some impact on the run.  On one of Kelley's fast segments, we came across a lady walking her dogs.  After passing her, Kelley moved over too soon and the small dog jumped at her.  That definitely threw off her running and mine too to an extent.  Later on as I was leading, I nearly stepped on a mouse.  I heard Kelley yell a couple seconds later.  

When I was leading the segments, Kelley would fall behind me quite a bit.  It was so far back that I had to turn around every now and then and make sure she wasn't dropping completely.  She said she gets too tense when she's close behind.  My issue with her being behind is that I couldn't hear her footsteps to tell where she was.  The other thing is I must've looked like a jerk when we passed other people and I was leading.  They must've thought, "he's not waiting for her, he's just beating that poor girl up."

Kelley got to lead the last repeat.  My watch switched views and I couldn't get back to the original view.  Therefore, I didn't know the current half mile's pace or quite how far along we were in that half mile.  I couldn't get it to change back.  I saw that we finished with a 7:17 pace.  If I could've seen it was that slow, I might've pushed a little more at the end and just taken the lead.  Oh well, it wasn't that big of a deal.

I felt good after the workout, almost too good.  I was hoping that it would tax me more than it did or really challenge me mentally during one of the segments.  They sure weren't easy, but they weren't hard either.  Having Kelley to run with was probably a big help.  She really struggled with the last repeat and had to stop briefly afterward.  I'm glad it pushed her limits.  Speedwork should definitely help her get better.  She did recover and finished up with me.  I was going easy at the end until I saw the watch at 8:00 pace.  Then I picked it up to make sure we went under that.

Even with there being so little heat and us starting early, I was still soaked by the end.  I wore my lightweight singlet too.  I could barely get it off.  Perhaps I should've went without a shirt.  Some guy saw us start out and was impressed with how fast we were moving as we encountered him two more times.

This was a good start of weekly speedwork for me.  I'd like to add two more repeats each week.  We'll see how that goes.  It may be tough for Kelley.  I might not want to push that much either.  My legs were a bit beat up after this because it was the most running that I've done in my minimalist shoes.  It is time to go back to regular shoes for the next two days at least.



 Tomorrow will be the LVRR Group Run.  Since it is in the evening, I should have a long time to recover.  My sore legs might need it.  I am joining the family hike as well in the afternoon.  For the group run, I'm going to try something new and see if people want to go to dinner afterward.  It should be a fun day.  Hopefully we'll keep having nice weather too.

6 miles - 48:00 (8:00 pace)

Easy Day at Plainfield

Today was another amazing weather day.  It was as perfect as you could expect for running in August.  I went out for an easy run on the Plainfield Recreation Trail.  The plan was for 5 miles.  I figured I'd be okay, but wasn't sure since it is paved, not a stone surface.

I wore my minimal shoes and this would be my longest run in them to date.  The start is a little difficult because it is slightly uphill.  It also isn't smooth.  It is more of stone pavement.  That felt weird on my shoes with little cushion.

The trail goes in and out of shade.  I kept putting my glasses up and down.  I went without a shirt and was glad I did so.  It was cool in the beginning, but I was still hot and sweating plenty by the end.

I ran easy, but the pace was pretty brisk.  These shoes seem like they make a difference.  I'm worried to go too slow because that seems to bother my legs.  I worked hard on using good form throughout the run, thus running more efficiently.

This run seemed much easier than the usual out and back solo runs that I do on flat trails.  Normally, I get bored so quick.  Today wasn't bad though.  Maybe the faster pace is what did it.

One thing I do miss about Philly is how many people were always out running.  They used to just naturally pull me along, especially the cute chicks.  I saw a bunch of bikers and walkers, but no runners today.  I guess it is good that I run in groups in this area.

As I got to the turnaround, I had a decision to make.  I opted to run across the road just before a car and then I turned back to cross the road again shortly after it.  There are hardly any cars on the crossing roads on this trail, but I seemed to come across them all today.  I had to slow for a box truck and pickup truck later on.

I did start to get sore in the final mile or so of this run.  My feet were bothered the most, but my calves were hurting too.  While these shoes hurt my calves, it is different than my recent painful area of my lower legs.  I've been using some cream afterward and it seems to be helping too.

Most of this route seems like it is uphill.  I'm not sure why that is.  The only time I felt like it was very easy and I was going slightly downhill was at that end.  Of course when I got there, I had to turn back around to avoid catching up to a tractor.  I didn't want to be bothered getting around him.

Tomorrow will be some speedwork again.  I'm hoping for half mile repeats with Kelley.  I'll wear my minimal shoes again and then switch it up after that.  I don't want to wear them too often yet.  It probably won't happen this week, but I do need to get back on some hills too.  I've been neglecting them since I started having lower legs problems.

5 miles - 41:48 (8:22 pace)

Sore feet and calves