Artichoke's Running Blog (Ken Spence)

5 miles easy on the flat on the west side of town.  6:00 p.m. run.  44:55, 8:59 pace.  Legs feel hammered from my race on Thursday and 10 miler on Saturday.  May rest tomorrow.

Didn't run.  Transitioning back from nights to mornings.

5 miler in 47:24.  Garmin didn't work this morning for some reason.  Chronograph did, but I guess it couldn't find the satellite or something for the mileage and pace.  42 degrees, sweat top and shorts.  Felt okay, put didn't push it at all.

Standard 5 miler at 5:00 a.m. Slow pace at 48:21. Getting colder, about 37 degrees. Full sweats. Colder tomorrow.

3:00 p.m. run.  Nice to have some sunshine, but still chilly at about 46 degrees.  Ran to top of Little Mountain and back down via Oakridge and Bevan Way.  5.22 miles total.  Last mile in 8:07.  Felt okay, but nearly sprained by ankle on the rocky road to the top.  10 or 12 tomorrow with Tina scheduled for 9 a.m.

10 miler today in 1:26:32 or about 8:38 pace overall with Tina.  Not all that fast, but any long training run under 9:00 minute pace is fast for me.  About  4 minutes slower than last time we ran this same route.  I felt it was pretty good since it was colder and I was in full sweats as well as I hyperextended the top of my foot yesterday stepping on that rock on the road to the top of little mountain.  It is really sore, especially going up the stairs.  We avoided the uphills today on the run so that helped.  It loosened up pretty well throughout the run, so I don't think it's anything to worry about.  The ironic thing is I was just telling Tina last week how I've never had any ankle problems in the 26 years I've been running and then a week later this happens.  Always knock on wood when you say anything like that.  30 miles this week, a fairly easy go of it.