Sunday, Rode my bike on the South Farm in the afternoon. Joseph did an easy 7 mile run out there at 6:58 pace. Nice day!
Monday, I paced Joseph on my bike as he did a 1000m interval workout. Warmup and cool down were both about 1.3 miles. He did 6 X 1000m with 2-2:20 minute rests between each. First one was 3:14, then 3:02, 3:03, 3:05, 3:04, and 3:03. Really nice, averaged 3:05 for all six, but 3:03 for the last five, or 4:58 mile pace for all six, and 4:55 for for the last 5k. Very nice, since the first one is sort of the “get into it” one!
Tuesday, easy run with John Mooney, Joseph and Lucas through town. John and I did 5:3 miles at 7:28 pace. Joseph and Lucas did more, maybe 8 miles or so? Lucas finished with some strides.
Wednesday, Joseph, Lucas, and I headed to the refuge arriving at 4 pm. I paced them on the bike while they did 2 easy miles, 6 tempo miles, then 2 easy miles. They were both together for the first three; 5:49, 5: 39, and 5:39, but there was some confusion at the turn around. I wanted them to stop for a water break at the halfway point because it was pretty hot today. But, Lucas changed his mind at the last second and turned around and headed back. Joseph, slightly in front, still thought we were stopping, and so he stopped about 20 meters farther down the road (farther down the road, because my watch had not measured the turnaround point yet). He was expecting to stretch and get a sip of water, so he stopped momentarily. Since Lucas was already heading back, I said, lets keep going too, although Lucas was 50-100 m ahead at this point. Stopping, then starting right back, and trying to close the gap seemed to cause him to get completely out of rhythm. It was truly amazing to see the difference from easy sustained running to suddenly having difficultly with the run. He actually ran the 4th mile probably faster than any of the others, but since I did not stop my watch at the turnaround, where he had stopped for a few seconds, his 4th mile time appeared to be slower than it was. Trying to catch back up and the change of plan for sure took its toll. By 4.3 miles he was suddenly going very slow (for a tempo), so I told him to stop to get his head back in it and have a sip of water. After about 40 seconds we headed back out. Feeling a little better he was again running at about 5:45, but with the slow part this mile ended up at 5:53 pace. Not far down the road we found Lucas waiting for us, as he wanted some water, which I carried for them. With the change in temperature, they were both pretty thirsty today. They ran the rest of the way (maybe 1. 6 miles) back together. Lucas looked much fresher, and even pushed Joseph to keep up his effort. I thought Joseph looked really good today until the weird confusion deal at the turnaround. Interesting how something like that can throw you off. Lucas said he averaged 5:39 per mile, although, his watch was measuring the miles shorter than mine today and with what I get out here normally. With my watch, and with miles 4 and 5 being out of whack, Joseph ended up with a 5:45 average overall, which is actually what I told him I wanted him to run today (it was probably really about 5:41 pace). I would have preferred that the last three were faster than the first three though. But, anyway you look at it, it was a pretty good run considering the nice 1000m workout 2 days earlier and the 5 mile tempo at 5:40 pace on the past Saturday. His splits were 5:49, 5:39, 5:39, 5:50 (time off a bit on this one-probably about 5:36 or better), 5:53, and 5:41. This will likely be the last tempo type run for a while until he runs the Corinth Coke Classic 10 on May 3rd.
Thursday, Easy run with Brent and Joseph through town and campus. I ran with them for a bit over 2 miles, then took an alternate route. I ended up with 4.5 miles at 7:20 pace. They both continued on for our usual 6 mile route, and finished up at about a 6:40 pace. Apparently, they both had a close call in a cross walk as a young lady almost hit Joseph. Brent said he did not know how Joseph avoided getting hit with his evasive tactics including a snake dance. Brent almost ran into the car as well. On campus, folks are supposed to stop for people in crosswalks. But, hey.
Friday, No run today. Got home and shot some basketball, then did some skips and calf jumps. Also, several sets of pushups, curls, some benchpresses, military presses, dips, crunches, an pullups.
Saturday, Arrived at the refuge at 11 AM on a pretty warm day (low 80°F). Joseph, Brent, Max, and Ravi joined me. I bike along as Ravi, Joseph and Brent ran. Max was feeling a bit sore, so instead of running, he chilled out in a hammock. Joseph did 10 miles at an easy 6:25 pace today, while the other two went a shorter distance at a slower pace. Joseph did the first mile with them at 7:11, then picked it up. The last nine were probably around 6:20. He was pretty tired today, and it was a weird time of day to run really. More like lunch time! We went early because he needed to get ready for his high school prom coming up later that evening. After we got done, we all hung out and ate some food! Then, we headed out on the lake. I brought my canoe and two kayaks today so Max, Brent, and Ravi could experience the awesome Bluff Lake with its cool cypress trees, heron rookery, and possibly some alligators.
We, in fact, did see some pretty good sized alligators!! At one point, we were only a few feet from a large 12-13 footer who decided to submerge heading directly toward the boat Ravi and I were in! The rookery was amazing as always. This is a section of the lake with a dense stand of cypress trees where thousands of heron, egrets, and other large water birds nest. It makes for a raucous sounding event!
Sunday, The day started with heavy rain and some dramatic lightning! Made it easy to stay in bed! But, it cleared up pretty well by late afternoon. So, I was able to get a run in with Brent, Joseph, and Liz Rayfield the crazy cookie making triathlete ninja chic. Liz, who is wanting to improve the running part of her triathlons, has come out with us a couple of times now. Still not super fast, but partly because of the fact that she is recovering from a minor hip injury. I jogged two miles with her at 9:15 + pace, then picked it up to about 7:00 minute pace for the next 3 miles, and finished up with a half mile at 6:45 pace. Brent and Joseph did 6 miles at something under 7:00 minute pace. On the way back, Max came rolling in on his old yellow bike helping me keep up the pace. Thanks bud! Joseph was pretty happy after the run. He said they had a really good run, and that he felt super relaxed and happy. He said that physically he felt really good, no soreness or tightness anywhere. So, that was good to hear!