Picture stolen from Clay's blog.I had another week of no runs leading up to a long weekend. Here is how it went down. Dale and Clay had organized a group long run for Friday morning. We all met at 60th and the aqueduct, headed west for 5.2 miles then turned around. After a warm up mile we were consistently hitting mile splits of 8:00 to 8:10. At the 10 mile mark a group of us Dale, Jeff, and I were met by Zac Patten and picked up the pace for the next 8 miles. Jeff turned around early, Zac wasn't feeling well, and Dale was finishing a 70+ mile week and I think he was feeling it a little. He was having a tougher time maintaining his MP by mile 15. He is a work-horse though and pulled out a great workout and a great week.
My last 8 miles were 7:27, 7:42, 7:23, 7:32, 7:24, 7:15, 6:47, 6:25!
18 miles in just about 2:20 (avg pace 7:48).
Both my IT Bands were whispering to me and my right calf felt a little tight the entire run. It was a tough 18 miler. I guess that is what I get for only running weekend long runs and nothing during the week. Oh well.
Saturday was Christmas. We had gorgeous weather. There was no running involved but we had a GREAT Christmas with the kids! They were so excited and have been playing with their new toys non-stop since Christmas morning. This year running related gifts I received included: A Twin Cities Marathon shirt, some cold weather running pants, and a DVD documentary titled Running America.
Sunday we all slept in. It was cold and windy (I guess breezy by AV standards). I waited until the boys took a nap and then headed out for a run around Quartz Hill. I ended up running 10 miles in 75 minutes (7:30 pace). During the second half of the run I mapped out a few loops on a dirt road/trail that I found between housing tracts off of "the hill" on 65th. Each loop is just about a half mile and would be great for intervals. I am looking forward to using these loops next year. The are almost exactly two miles from my house. They have some hills but nothing too steep so you could still run fast but vary the grades and avoid the roads or the track!
Dan asked me the other day about tunes for the ipod while running. Here is what I am into at the moment:
"Animal" - Neon Trees
"Lisztomania" - Phoenix
"1901" - Phoenix
"Cousins" - Vampire Weekend
"Dog Days are Over" - Florence and the Machine
"I bet that you look good on the dance floor" - Arctic Monkeys
"Kings and Queens" - 30 Seconds to Mars
"This is War" - 30 Seconds to Mars
"Waiting for the End" - Linkin Park
"If its love" - Train
"Radioactive" - Kings of Leon
"Use Somebody" - Kings of Leon
"The Fixer" - Pearl Jam
"Seven Army Nation" - The White Stripes
"Icky Thump" - The White Stripes
"Take Me Out" - Franz Ferdinand
"I want you to" - Weezer
There are quite a few songs by Muse that I have my eye on!
Dan, hope this helps. I tend to like songs with a fairly fast beat for my running playlist and I always run faster than I planned when I am wearing my ipod shuffle.