THOU SHALT BE A COMEBACK

A most unimpressive 9:28 average.  Still sore so plodded gently along, ran out of time because I had to get Nick to the dentist.  Marathon training starts this week.  A little slow of a start today haha but I will kick it into gear later this week when all systems are ready to go.  Knee and foot feel great.  My calves are where the soreness still lingers.

8:32 average.  Legs still lingering sore but after a few miles warm up felt good as new, kept it easy but did a test sprint the last .1 and everything felt good.  I think I will do some tempo work tomorrow per my new marathon training schedule but will probably due it on a treadmill to minimize the impact on my foot which is still a little sore on top.  The treadmill also serves to keep me from falling off pace.  hopefully by next week by foot will be 100% and I will do the tempo work on the road.

Workout 1 today.  The target was 3x1.5 at tempo(6:52) pace with .5 recovery at steady(8:09) pace.  Was too tired to get up early and drive to the treadmill so I did it on dirt roads with rolling hills.  A bit of a speed killer but gotta keep the impact to a minimum still.

2 mile warmup 10:00, 9:19(anticipatory slowness?)

1.51 in 10:42(7:05 pace), had to do a 180 halfway through

.49 recovery in 3:55(8:01 pace)

1.52 in 10:34(6:57 pace, getting closer), another 180 halfway through

.48 recovery in 3:53(8:03 pace)

1.51 in 10:12(6:45 pace) no hairpin turns this time

1 mile cooldown in 8:49

overall average for tempo miles 6:55 pace so close to target.  Tough workout and I got a blister under my big toe--haven't had a blister in a while--probably from tying my shoes so loose across the top to make my foot feel better.  Foot is doing good but is not 100% yet.

one circuit of strength drills. 

9:08 average pace.  Nice and easy recovery run from yesterday.  Tomorrow is a "steady" pace 13-miler which equates to target marathon pace +10%, which is 8:09 pace. I am looking forward to it--that doesn't kick my tail near as much as the tempo stuff does.

Key workout 2 this week.  Target was to run steady for 13 miles at target marathon pace + 10%, which for me translates to 8:09 pace.  First mile can be used as a warm up before hitting the pace. Warmed up at 8:36 and then spent the rest of the run trying to slow to 8:09 pace.  I felt good and it was hard.    Splits were 8:36-8:09-8:03-7:50-7:51-7:52-7:57-8:00-8:04-8:09-7:55-7:54-7:49----8:01 overall average so close enough.  Tomorrow is a relaxed 10-miler with the Tribe.

9:01 average pace.  Ran with the Tribe.  It was a good time as always.  I have a serious blister under the ball of my big toes and this red tender area around it that goes in between my toes.  I can't hardly stand to walk on it so I hope it gets better this weekend.