Running Redhead

Recovery day after the race on Saturday. Easy miles in the 8:20 range to get the blood flowing. Legs not too sore.

Long day to get back into the weekly cycle. Tough going from about three miles through the midway point, but it's downhill a bit on the way back, so I cruised home, feeling stronger along the way. I think the pace ended up averaging around 8:10 for a total time on the road of 1:52:56. I'm hoping again that my Saturday race should be taken as a time trial and that I'm still on track to peak August 9 for the 10K and then later in October for the half marathon. I'll be building up to about 50 miles per week for a few weeks by then. First time I've ever logged that much mileage, so I'm trying to mentally prepare myself to get some more sleep and eat a little better. It will be a little tough to get the miles in this week due to travel, but I guess I'll just shift the rest day around a bit.

My wife did three miles on our local bike trail. Jogged the entire way even though she wanted to stop and walk. Hooray E!

Great day for a 10K. Aerobic run at 7:52 average pace.

All praise cool morning temperatures! I did 4x1mile intervals on the track with quarter mile recovery jogs. Finished with a pair of 800 m reps. 10K goal pace is 6:45, and I was planning on one slower, two right on and one faster, but ended up with four slightly faster. Splits were 6:40, 6:42, 6:40 and 6:37. Then two half miles in 3:13. My legs felt so much lighter than they did during the four mile "test" race on the fourth. About one month to go, so this was a good confidence boost.

Erin ran three miles on the bike path today.

Recovery day from the mile repeats yesterday. Ran slow and easy on the bike path. I'm wondering at this point about "tapering" from my 10K August 8th. Most of what I read suggests one week of reduced mileage with equal intensity. Mostly I am deciding on how long to my normal "long" run the weekend before the race and whether I should cut it short but finish faster. After the 10K I'm looking to peak again in late October for a half marathon. So I'll have about 10-11 weeks in between. Perfect for the Runner's World 10-week half marathon PR plan. Anybody tried that one?

Cool-to-warm morning run with gradually accelerating warm-up to 7:45 pace. Included four bursts of 20 seconds at 5K pace to help loosen up and flush out the legs.