track fan

2:08:59 (1:06:52/1:02:05).  Second split included a short detour to a drinking fountain - so it was actually faster than 5 min negative split! Fast finish progression run.  Ran the first 7.5 miles at about 9:00-9:05 mile pace then pushed the pace slightly on the way back (probably about 8:30-8:45 pace) and ran the last 3 at tempo - 1/2 marathon race pace (7:50, 7:40, 7:28).  I was pretty happy with this run, I did not feel great today and was not sure how it was going to go -- I was hoping to run a 4 mile fast finish run, but my legs just felt horrid the whole way, and my nose was running (still/again).  I did not know exactly what to expect with my last 3 miles, I was pleasantly surprised that I had a 7:28 left in the tank ;-).

Happy Sunday! 

AM: (8+ miles, 1:10:44). I am pretty sure it was more than 8 miles because I hit all my usual "time markers" a little faster than normal and went farther than usual before I hit my turn-around time of 36` (I have a tendency to get all fired up the day after a day off from running ;-) ). I backed off a little, but still managed a slightly less than 2 min negative split. hmmm. Need to not do this tomorrow as I have a pretty hard tempo run on Thursday. I was surprised at how good I felt today - especially since I got all of 2 hours of sleep last night, and my sinus problem seems to be getting worse ... I am overloading on vitamin C!

PM:(4+ miles, 38:03).  Ran to the U of A mall and then did 3 laps on the grass.  This is a fun run mainly because it is the "center" of campus and there is a lot of life there -- despite the fact that it reminds me how long ago my college experience was it brings back fond memories (PhD experience is not-so-fond, memory-wise ;-) ).

1:01:02.  Easy run today -- trying to make sure I am rested for my workout tomorrow.  Unfortunately, I have a head cold ... hopefully the fact that it sounds bad means it is getting better.

AM: (10+ miles, 1:21:13). 5 mile tempo run (7:22, 7:22, 7:18, 7:16, 7:18) + 21:40 wu (including strides) and 23:26 cd. Pretty happy with this workout. Not bad considering I had so much phlegm in the back of my throat I thought I would choke ;-), plus, there was a stiff headwind on the backstretch AND they were sprinkling the inside of the track, and the sprinklers somehow were timed to hit me every time I hit the 300m mark!! by the first 1/4 my behind was soaked and by the last one, my head was wet!!! I was pondering my workout when it was over (my tempo pace is supposed to be between 7:16-7:35, I was hoping for 7:30 average) and I think the extra mileage has helped a lot with overall stamina. I am still lacking leg speed (e.g., 5K-10K pace speed) as demonstrated with my speed workout a couple of weeks ago -- but my 1/2 marathon (and marathon?) stamina is improving a lot.

PM: (4.5, 35:26). I have a very important meeting this afternoon, but I hope be able to leave work while it is still light and run up on my favorite little hill loop near the Arthur Pack Park (try saying that fast 3 or 4 times!).  Ended up running at Reid Park -- it was dark!!

Have a great day bloggers.

Before I forget -- I have been trying a new shoe tying experiment to see if this helps my PF (it has gotten so bad that I limp everywhere when I am not running, and it is taking longer and longer for the pain to go away when I start running - it is 15 mins of pain now!). Anyway -- it is working!! I am retying all of my running shoes now -- I will try to get a picture and post it sometime this weekend, so other sufferers can give it a try as well.

1:02:54

Very late to work this morning -- I got waylaid by puppies on the way home.  9 very cute ~ 8 week old puppies were in the road and as I ran by they ALL started following me.  What ensued was an hour long ordeal with me trying to stuff them back in a fence that they had escaped from, without being bit by the big dogs that lived there ... a lot of drama, but with a happy ending - the fence is secure and the puppies are safe (and I am late to work).

AM: (8 miles, 1:11:13) ... ran out 36:13 and back in 35:00. Legs don't feel very good today -- probably because of the PT/deep tissue work I had done last night.

PM: (4 miles). I will be jogging with Dean, his hamstring has been pretty bad since the race last week so he has not been running, he went to my therapist yesterday and is going to try a little jogging this evening.

Tomorrow I am pacing the 3:50 marathon pace group for the first 1/2 of the Tucson marathon. It will be fun -- it is downhill and will be at my usual long run pace, so I should be able to do it ... but it is a little pressure, I want to make sure they all do well, so we can't go too fast or too slow!!!