race pace and long run

My last few runs:

Pace Run
Saturday my training schedule called for 3 miles, I mis-read it and thought they were meant to be at race pace.  I warmed up for a mile, then tried to run at race pace for three miles, then cooled down for a mile.  My race pace ended up being faster than I wanted, with the last mile at 7:51 - oops!  It felt good though, the wind was at my back for the last half of the three miles, which made it a little easier.

Split	Time	Distance	Avg Pace
Summary	43:20.0	5.00	8:40
1	9:22.0	1.00	9:22
2	8:36.8	1.00	8:37
3	8:23.1	1.00	8:23
4	7:51.0	1.00	7:51
5	9:07.1	1.00	9:07

Long Run

Running along Rainbow Bridge

My long run was to be and hour and a half long: three quarters at a nice and easy pace, and then to pick it up for the last quarter.  I have always wanted to do this, but by the time I get to where I want to pick up the pace I feel tired and keep going at the easy pace.  Sunday was different.

I went in with a different mindset.  I said to myself right before I was to pick up the pace that I was using different muscles.  That I ran hard yesterday, and I didn't need to run that hard today, just to pick it up a little.  I want to run my next half marathon at around 8:45min/mile (fingers crossed!) so anywhere around that pace would be great.  I surprised myself.  I picked it up nicely. 8:40, 8:25 and then 8:23 for the last 0.6mile.

Split	Time	Distance	Avg Pace
Summary	1:30:02.6	9.63	9:21
1	9:51.2	1.00	9:51
2	9:35.3	1.00	9:35
3	9:33.2	1.00	9:33
4	9:34.1	1.00	9:34
5	9:46.4	1.00	9:46
6	9:38.4	1.00	9:38
7	9:41.9	1.00	9:41
8	8:40.4	1.00	8:40
9	8:25.1	1.00	8:25
10	5:16.7	0.63	8:23

Easy Run

Today I went out to Runner's Hi and bought new shoes!  Two pairs of Kinvara 5's!  I was almost going to buy a different type of shoe, but the last time I bought a different type I really regretted it.  They were just not very good.  I thought this time I would stick with what I know.  Next time I will research shoes a little and try something new.  These shoes made me run my easy run too fast!  my three miles today were too fast!  

Split	Time	Distance	Avg Pace
Summary	26:52.5	3.00	8:57
1	8:56.0	1.00	8:56
2	8:58.9	1.00	8:58
3	8:55.2	1.00	8:55
4	:02.5	0.00	9:21

I also have the laziest dog ever.  Eating his dinner from bed!  Love this pup!