Steve - 7.5

7.5 miles in 69:50(9:19). Mixed in several 30 second strides in the last mile.

Steve - 10

92 minutes(9:12). Didn't feel great for this run. My body was telling me to quit the last 2 miles, but I kept going. Wanted to run over 10 today, but stopped there. Legs were hurting a lot. Can anyone recommend a good pair of earphones or headphones to wear while running? I couldn't get mine to stay in. I don't usually listen to music while running, but I thought for these long and slow runs it might be nice.

Steve - 6

Headed out to the wood chips trail in Manhattan Beach. I chose a pretty bad time to run, right at noon. It's starting to get pretty hot in L.A., so it was not a good idea. I wanted to do a nice long run with a few harder miles. After the third mile I felt like crap. I slowed down considerably and had to fight the urge to quit during the fourth mile. Started feeling a little better after that, but I kept the pace down the rest of the way. Last week was my biggest mileage week (23) in three years, and my body is starting to feel it. Both knees are hurting some and my right achilles and calf are really tight. My left foot also started hurting a little. Gonna take two days off before running with a track club at Caltech on Wednesday. Splits are below

6 miles, 53:36 (8:56)
9:25, 8:17, 7:43, 9:34, 9:38, 8:58

Steve - 4

Plan was to do an easy 35-40 min easy run after Sunday's 5K. I was going to run around the park near my house. However, for some reason they have fenced it off and apparently closed it the public. Being the dedicated runner I am, I hopped the fence. It was no easy feat considering there was no bar on the top of the fence and it was a really lightweight fence, so I couldnt dig my feet in. I somehow made it over unscathed and preceded to get my run in. I did about 4 loops and then realized there was a sign on the outside of one part of the fence. I thought maybe it said something like: "Please stay off of the grass for pesticides" or something like. So I had to jump the fence in order to see what it actually said. It was just an advertisement for the stupid fencing company. So the good news was that my entire body wasn't covered with deadly pesticides. But the bad news was I needed to jump the fence again. I didn't feel like it so I just decided to run around the sparse grass area that wasn't fenced off. I ended up logging 40 minutes and what I imagine was at least 4 miles. I didn't bring my Nike Plus for this run, so who the hell really knows. In keeping with Luke's theme, it was also probably the slowest run I have ever done. But the night had one more tragic event in store for me. I iced my achilles because its been bothering me for awhile now. However, I guess I was holding it too tightly directly on my skin and I ended up with a minor case of frostbite. The area above my ankle has red splotches and they burn a little. I'm hoping it goes away soon.

Steve - 7.5

After getting some good news last night about my math course, I was primed for my run today. It was an overcast morning in Manhattan Beach. Perfect conditions for me to bang out my easy long run. It went pretty well, as I started really slow, and then picked up the pace as the miles piled up. I closed really strong and felt great at the finish. I could have kept going for a few more miles(at a slower pace), but 7.5 miles was enough to get in a quality workout. My achilles and right calf are both pretty tight but only I notice when I try to stretch them out. Will try to get in more eccentric calf raises and ab work this week.Total time was 68:13(9:05 pace). Splits are below...

9:58, 9:34, 9:15, 9:23, 9:19, 8:40, 8:15, 3:46 (800m)