A clydesdale no more!

Today was about time on my feet.  I really wasn't concerned about my pace.  Ran out to Lagoon and back home.  Added a few miles at the end to get close to 3 hours of running.  Got a late start so it was a little warm towards the end of the run.  Legs were a little dead from yesterday's race.  I spent a lot of time during this run thinking about that race.  I really believe that my downfall was the lack of V02 max runs.  I haven't really done anything faster than tempo pace in a couple of months. Because of this, I was unable to move into the level of discomfort that comes with VO2.  My mind would only accept the lactate threshold level of discomfort.

Total Time: 2:58:38 (7:56/mile) 

Very easy recovery run.  My legs are pretty beat up from the last 2 days.  Ran without a watch and just took it nice and easy.  

It took about 3 miles to warm up this morning.  Both achilles tendons where really bothering me.  I think that it is due to the cooler temperatures.  Once I got warmed up, I was able to run between 7:00 and 7:15/mile pretty comfortably.  The shoes that I wore today feel like they are about done but I should have about 100 miles left in them.

Total Time: 1:21:44 (7:26/mile) 

Warmed up with 2.25 miles then ran 5 X 1/2 miles at 5K pace with 1/4 mile jog between each repeat.  Hard a real hard time getting started after the warm up.  Walked around the for a few minutes before starting the work out.  Splits were: 2:52, 2:55, 2:56, 2:54, 2:59, 2:56.  Really had to push at the end of the 5th one to get under 3:00.  Would liked to have been a little faster but overall I am pleased with the effort and splits.  Cooled down with 2 miles of easy running.

Total Time: 1:04:56 (7:38/mile) 

Easy recovery run.  Didn't wear a watch but pace was probably around 8:00/mile.  The shoes that I was planning on wearing in the marathon are causing a little pain on my right ankle.  It seems that my ankle is hitting the top of the shoe.  The pain goes away after a couple of mile so I am not sure if I should wear them anyway, trim the top of the shoe or buy a new pair.
 

Started with 3 comfortable miles then ran 3 miles at LT.  First mile was slow because I was just being lazy.  Second mile was right on pace and I ran the last mile faster to beat the 6:30 guy.  Ran another easy mile then ran 1 mile at marathon pace just to get a feel for it on tired legs.  Ended up running 10 seconds faster than marathon pace and felt pretty comfortable doing so.  Ran another mile to cool down.  My ankles and knees have been aching since last night.  This is most likely from the storm coming in.  I think that this is why my first LT mile was so slow.

Total Time: 1:07:16 (7:28/mile) 

Didn't feel all that great this morning.  My legs were really burning - especially my ankles and knees.  I turned 36 years old today so I guess that it is old age setting in.  About half way into the run, it felt like somebody flipped a switch and sucked all the life out of me.  I have no idea what happened but it wasn't very fun.

Total Time: 2:11:49 (7:45/mile)