Running long 1:34:34  10.96 mi (8:38 / mi)
weight:167lbs shoes: Nike Pegasus
Semi-long run, fairly early morning. Didn't quite miss the rain, but avoided thunderstorms which I heard at a couple of points during the run. Basic route was heading out the Rt 104 bike path, a little past Rt. 250, then back Orchard, to Hold, to Hojack, to Hard, and back to bike path and return.
I tried a workout I read about in the latest Runner's World. It suggested alternating a faster mile with a slower mile, with the faster mile being 10 second faster than marathon race pace, and the slower mile being 45 seconds slower than marathon race pace. I picked 8:30/mile as my race pace, which is a bit optimistic. Based on my 20K time last weekend, my marathon pace should be 8:45, not 8:30.
I had trouble with keeping to the aim paces, wanting to go a little faster on both the fast and slow miles. My miles, after about a 1.7 mile easy warmup, were: 8:17, 9:00, 8:15, 8:58, 8:16, 8:55, 8:18, 8:56, 8:09.
This workout seemed quite easy for the first two fast and slow miles, then became progressively harder -- probably because I was running it faster than I was supposed to have been. Seemed like a good workout, and a nice way to add some variety to a longish run.
After my run, I had a Dr appt. He had detected a high blood pressure issue about a year ago, and tried one medication which didn't help, now a different one, which does. Today, my BP was 106/66, quite low, so he's suggesting that I start splitting the pills in half and take half a pill a day. That was good news, that things seem to be well under control in that department. Also, they noted my weight was down around 7 pounds since the last appt, which wasn't a shock to me but nice that the Dr office people noticed too ...