Duce was able to meet me during nap time for a run today. I was ten minutes late which counts as a miss on my new month resolution for meeting within five minutes of a meeting start time. He let me off the hook easy.
I told him that today was my long and slow day and that I was looking to log the 7.4 mile route. So, we took off talking about work, home, sports, etc. I kept up the conversation for the first quarter mile or so then started loosing wind and fading behind his pace. As we circled the 1.5 mile marker I realized we were in the high eights, not the low nines. Duce started to widen the gap and I had to hold back the urge to try and catch him. I knew we were setting a fast pace for me to finish and he was most likely getting in some intervals on the run. Sure enough he held up for me just after the 3 mile marker which we hit at 25:40 (8:33 miles for the first 5K). He ran with me side by side as we talked a bit more for the next mile then started in on another interval set. I felt his tempo increase and again had to resist running too far outside of my pace. (I can’t wait until I am right there with him.) We crossed the 6.07 mile marker at 53:28 (8:49 miles for the 10K distance). That meant the second 3.07 was finished in 27:48 (9:03 miles for the second 5K). Duce finished ahead of me by 2 minutes or more and peeled off so he could make it home in time for the Bruins game. I took the corner and headed out for the last 1.33 miles. I opened my stride, engaged my core, and felt very strong over that last loop. I was back around in 11:47 (8:52 miles for the last sprint). I felt really good to have sub nines in my legs at the end of the run.
Total stats on the run: 7.4 miles in 1:05:15 averaging 8:49 miles. It always amazes me to see what Duce can pull out of me. On a much windier day I ran my average miles 18 seconds faster which lowered my total time for the run by over 2 minutes simply by chasing a running partner willing to get out with me. Nothing beats a good support network.
On the family front, we had a family outing in the morning which the buggo really enjoyed and invited my Dad over for the first half of the big game. He had gotten out for a training run today also and felt really good. Hearing about him getting out just makes me more motivated to get in the work and the recovery needed to perform well this season. After all, goal 1 is to get to the starting line healthy. If done correctly everything else will fall into place.
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