Me and the Brent dude got in a nice 6 miler on Tuesday afternoon around 4 pm. Through town and campus, so had to put up with some lights of course, but mostly hit them pretty good. Run started easy as usual, 7:22, 6:36, 6:32, 6:36 (some hills on this mile), then 6:11, and finished with a 5:41. Sweet. The 6:30 paced miles are feeling pretty danged easy right now. Likin’ dat!
Man, busy, missing some runs! Did not get to go Monday or Wednesday. Ah well, probably need the break. Just me and Brent again on Thursday. We went early because I needed to be at the local “Holiday Showcase” group exhibition at 5 PM. I needed to be there because I am a cochair of arts in public places and I had art in the show (read it about the show on my art blog). So, we started our run at 3 PM. Nice, but very windy today! Started easy as usual and picked it up along the way. Only did 5 miles. Here are the splits: 7:20, 6:25, 6:18, 6:19, and 5:40. Overall average was 6:24, the four miles after the “warmup” mile were 6:10 average.
Friday at 4 PM, I got in 6.5 awesome miles with Brent, John Mooney, Patrick Bell, Armon Borzjani, and Patton Little. Patton and Armon are the top two XC runners at SHS and Patrick is about 4th. Good to have those speedy jokers with us. Today, we hit the hilly University Estates neighborhood. Mooney wanted to do 8 X 1 minute hills, so we did. I could not believe it, but other than Brent, no one even knew about the cool hills over there! Anyway, in our 6.5 mile run, we hit the hills pretty good. Felt good to me anyway! Awesome run. Chilly though, I actually wore a tank top! Mooney was the only one crazy enough to go shirtless.
Saturday, I was in Jackson, MS with coworkers Audrey Sheridan and Lois Connington giving a bug presentation at the Mississippi Food Summit and Agricultural Revival. So, no run today. While I was there, Joseph was running in his XC conference meet in West Palm Beach Florida. His team ended about where they figured in the Sun Conference with a second place finish. Joseph did not have a great race, but I think that was due to high temps down there and an attempt to go hard early hoping for a remote possibility of beating the very strong Embry Riddle team out of Atlanta. Anyway, they finished up the season as runner up champions in the conference, and their girls won the conference championship. Good job. The guys team is super young with the best runners being sophomores and freshman, so that bodes well for their future. Not to mention that apparently Embry Riddle will be moving to the NCAA next year, meaning, at least theoretically, that the SCAD boys have a great chance of being number one in the Sun Conference the next few years and a much better chance of winning the conference meet. Winning the conference meet gives automatic selection to the national meet.
Sunday, 2 pm run with Brent “space cadet” Wallace, John “Moon Man” Mooney, and Drew “Secret Agent Man” Boyles. We hit the campus, research park, and north farm then returned to the south farm entrance for a 10.2 mile loop. We ran a very comfortable easy average pace of 7:13. After getting some water, Drew and John headed out on the south farm for a few more miles, but that was enough for me and Brent today. I had stuff to do and needed to head out. Otherwise I probably would have ran another 5 or 6 miles. The weather was a perfect 60° F and after some of our faster runs that we have had lately, this “easy” 7:13 minute mile pace was a piece of cake. We chatted back and forth the entire run. Super Cool.
No run Monday, had some meetings interfering with that. Bummer. Of course I did some workout stuff at home.
Worked out a couple of times on Tuesday beginning with about 500 pushups, 50+ pullups, some curls, crunches, and a few other things and finishing up at lunch with a few sets of curls, military presses, and pushups. At 4 PM, I met Patton, Armon, and Patrick for a run in Longmeadow. Since their XC season is over now, I am working with them as they prepare for the USA Track and Field Junior Olympics XC South Regional Meet coming up in Clinton, MS on November 22. They all three looked good today. We started with a 2000m easy jog, then some light loosening up. Then 2000m (one nice loop around the neighborhood) at 5k race pace or slightly better. Armon and Patton both ran together doing the 2000m loop at a 5:12 mile pace. I ran with Patrick most of the way, but finished slightly ahead of him with a 5:34 pace and he finished with a 5:42 pace. About 5 minutes rest, then another 2000m loop. This time, Armon and Patton, who again stayed together, averaged 5:20, I was 5:36, and Patrick was about 5:45. A shorter rest, then a quicker, “lighter” 800m run with Patton and Armon at 2:28, and me and Patrick at 2:32. Short jog, then 1 minute pretty fast (sub 5 minute mile pace), then a 30 second jog, then 30 seconds fast uphill. We followed that with a 1.5 mile cool down jog at an easy pace, then some leg swings and light stretches. In total, about 1 hour was needed for the entire workout including warmup and cool down. Great job guys!
***Spartan Race Entry Give Away Winner***
Eric Wisniewski is the winner for the free entry to a Spartan Race. Eric will be participating in the Fenway Park Spartan Sprint on the 15th. This guy is hard core and loves these races. Good Luck Eric and Congrats on winning a free entry to the Spartan Race!