Run Tandem Run

Had a long run (9.5 mi)at Seward last Friday morning in the Mizuno's with approx 1/2 mile splits of:
5.43, 4.13, 4.15, 4.18, 4.18, 4.26, 4.38, 4.20, 4.17, 4.15, 4.22, 4.19, 4.03, 4.14, 4.23, 4.30, 4.35, 4.58, 5.32, 6.11, 7.53
Note to self: Lube up before long runs!

Sunday enjoyed the first family bike ride after 2 hours of bike prep! Rode about 14 miles around Seward Park, and up to I-90 and back. Daniel rode across the bridge since we were being so "pokey". Melody survived the first ride on our new 25-year old Santana Tandem Bicyle built for 2. It is a sweet ride. Maria enjoyed getting back out on her STP bike which hasn't been ridden much since she did STP 3 years ago). I modified Julie's hybrid for Rachel to ride and she did great! Julie had a meeting so she wasn't able to join us this time.

Tuesday night I ran on the Rainier Beach Track in the Brooks and did 4x1200 with splits of:
5.13
4.58
5.20
5.20
and a total time of 20.52
It was a good workout as I look towards St Paddy's Day Dash in a couple of weeks.