speed workout + long run = i'm tired.

once again, i am getting a lot lazier updating this then i actually am with running. it's likely because i haven't sigined up for a fall marathon, so i find myself in a rare moment where i am just running for the sake of running and there is no particular goal in mind. the only goal is to enjoy myself, and it's kind of nice. although, sometimes that leads me to do things such as doing a good speedworkout friday followed my a monster longrun today, when really i should have allowed another day in between the two. whoops.

on friday me and my roommate danny ran at a nice easy pace for about 50 minutes and then found ourselves at the track in red hook. we did 5 x 800 meter intervals with a 400 meter recovery jog in after each one. the goal was to do the 5 800 reps at a 5k race pace, but we kinda went a little bit faster then what either of us could do a 5 k at. actually, i have no idea what my 5k pace is because i haven't done one since high school. since i picked up running again a couple years ago, i seem to only do marathons and half marathons. i believe the shortest race i've done was Prospect Park Track Club's Turkey Trot back in November which was 5 miles. I think I shy away from the 5k's because I think the half marathon is the distance I feel the best at. It also may be because I am much more of a late afternoon/early evening runner, so if I am waking up really early on the weekends, I kind of want it to be for a much longer distance then a 5k. I do think I will try and participate in one of the PPTC's Speed Series to finally do one. But, I digress. Anyways, so, we ended up completing the 800 intervals in times ranging from 2:33-2:43. Then we ran the 1.5 miles back home from the track to end up with about 11 miles for the day.

I took yesterday off to drink some beer and watch some soccer.

And of course today Danny and I had the bright idea to run down to Coney Island and then around the coastline in Bay Ridge under the Verazanno and we followed the path up the water until we hit Owl's Head Park around 68th street. Then we just ran up the grim 3rd Avenue from 68th street until we hit President Street for a total distance of 20.75 miles. This was the longest run by about 8 miles that I have done since the Boston Marathon. All of my longruns since the marathon have seemed to fall into the 11-13 mile range, so it was good to get some distance in. We took it at a nice relaxed pace and ended up averaging a 7:33 minute/mile pace for the run. The distance definitely took it's toll on my body though. I was completely out of gas by the time we got home. But, I held up pretty good. Lot's of water and gatorade were consumed on the run which was very necessary.

Anyhow, here's today's route.