A clydesdale no more!

My wife is going out of town this week so it is going to be a challenge to get in as much running as I would like.  Because of this, I decided to get in a few easy miles today.  My training volume has also been down lately due to illness so I wanted to make up for some of the missed miles.  It was warmer this morning than it has been lately so that made things a little less enjoyable.  Also, yesterday's race took a little more out of me than I thought.  I wasn't concerned about the pace at all.  Just took it nice and easy.  Now I have to try to figure out when I can get my running in for the next few days.  I have an 11 year old and two five year olds.  Is it safe to leave them home alone while I go running in the morning?  I would be home before they wake up but I'm not sure if I feel good about them being home alone.  Maybe I will just do a bunch of 2 mile loops so I am never too far from home.

Total Time: 1:23:51 (8:23/mile) 

With my wife out of town, I got out the door a little earlier than usual and just did loops around the neighborhood.  There is about 1/10th mile climb and the same amount of drop and mostly flat otherwise.  It wasn't nearly as boring as I though it would be.  I'm still a little worn out so the pace was slow but I was happy to be able to get out and get the miles in.  

Total Time: 1:18:57 (7:54/mile)

Much needed recovery run.  Legs are still a little dead and my right tibia is sore.  

Total Time: 44:14 (8:51/mile) 

Ran the neighborhood loop again.  The loop is 1.4 miles and I did 9 loops plus a little more to make it an even 13 miles for the day.  To mix things up a little, I alternated the pace each loop.  I ran the easy loops at 7:45-8:00 pace and the quicker loops at 6:45-7:00 pace.  Everything felt really good today which is encouraging.

Total Time: 1:36:04 (7:23/mile)

Avg HR: 156 

Warmed up with 2 easy miles.  I wanted to get in some tempo miles today but wasn't sure how many.  Started with 3 miles (2+ loops around the neighborhood) with the intent to run around 6:40/mile.  Averaged 6:27/mile which was a little faster than I wanted.  Heart rate started to get into the 170's so I decided to run 1 loop at an easy pace to reset my pace.  After the easy lap, checked on the kids then ran 3 more tempo miles.  These were more in control and I averaged 6:36/mile for the 3 miles.  Cooled down with 1 more loop around the neighborhood.   Feel really good about today's run.  My wife comes home this afternoon so I can start venturing out again.

Total Time: 1:17:16 (7:17/mile)

Avg HR: 155

Easy recovery run.  Right tibia aches a little and both achilles are sore.

Total Time: 58:50 (8:24/mile)

Avg HR: 146 

My wife went on a getaway with her friends so I had to do the neighborhood loop again.  Only problem was that today called for a 20 miler.  I wasn't really looking forward to doing 14+ loop around the neighborhood.  It actually wasn't as bad as I thought it would be.  Usually when I run my long runs I end up so far away from home the return trip is sometimes daunting.  I just concentrated on the number of laps and trying to keep each lap under 11:00 minutes (7:45/mile) and it went by pretty quickly.  The other nice thing was that I didn't have to carry my fuel belt with me.  Felt good for most of the run and maybe should have gone a little further.  Will probably try to get a few miles in tomorrow.

Total Time: 2:32:19 (7:37/mile)