Cool Runnings!

AM - 6 miles on my own today.  I was planning to run with Sparky after 4 miles, but I looked for several minutes and couldn't find his leash.  Sorry, honey!  I really wanted too, though.  Anyways, back to my run.  I felt really good today, really had a good rhythm going.  Started out real easy and slowly worked my way into my pace.  First mile in 8:13.  Second mile in 7:35.  Still felt really good, no soreness, no tiredness, no straining in my breathing or anything.  Third mile I just kind of took of without meaning to - I had kind of considered doing a little tempo just to see how it felt, but hadn't planned on running as fast as I did.  Third mile in 6:42.  Oops.  I'm probably gonna get it for that when I get home.  So it felt good to my legs, they didn't hurt, they didn't feel tired, but my lungs could definitelyl feel it.  I really do need to get in some good tempo work, both for the ADT 1/2 as well as for St. George.  I am aiming at a pace of between 6:30 and 6:40 for the ADT 1/2, and am hoping for a pace of 6:50-6:55 at St. George.  I am planning on integrating a nice 6-8 mile tempo into my long run this Saturday.  Still anticipating more torture from Lybi too :)  Actually, I am really grateful for the time she spends working the knots out of my calf.  I think she has helped to salvage my ability to run St. George this year.

AM - 4 miles by myself, average pace of 7:55/mile, then 2 miles with Sparky, average pace of 8:35/mile. Started out nice and easy on my run (sound familiar?), slowly got into my pace, but today I did not deviate from it, except a little bit on the last mile. First mile 8:25, second and third miles 7:50, last mile 7:35. The last mile didn't feel any faster or harder than the second two miles, and my calves didn't complain at all, although they were a little bit tight after the run. We went to see Prince Caspian at the dollar theater for family home evening, so we didn't get home until late, and I had to go shopping, so I didn't get the chance to have Lybi work her magic on my calf last night. She has her ward missionary stuff tonight, so I will have to see what time she gets home tonight to see if she will be able to spend some time on my calf tonight.

PM - 6 miles outside in the evening heat . . . temperature was 99 degrees at the start of my run, and that contributed, I think, to my legs feeling kind of dead and the run feeling more difficult (plus it was fairly windy).  Average pace of 7:59/mile, no fast miles, just wanted to get in the miles.

AM - 4 miles on my own, then 2 miles with Sparky.

Started off at a nice easy pace, then slowly picked up the pace until I was at about 7:30-7:40 pace.  At the 2 mile mark, turned around and picked up the pace, 3rd mile was 6:55.  Still felt a little harder than I was expecting - I will contribute this to the heat.  Final mile was 7:12, I had planned on slowing down, but it just did not happen like I wanted.  Since this is below my pace for a BQ, I will consider it MP, although if truth be told, it actually felt a lot easier than then previous mile.  Still planning on a long run this Saturday with 6-8 miles at MP.

PM - 6 miles on the treadmill.  It was pretty hot out, so I didn't want to wear myself out in anticipation of the big workout the following day.  Nice and easy, felt good, average pace of 7:59/mile.

AM - 3 easy miles with Sparky.  Did not have time to do my big workout this morning.

PM - big workout.  10 miles on the treadmill, 8 miles of which were at MP.  Started off nice and easy, at 8:30 pace.  After 1/2 mile, sped up to 8:00 pace, then to 7:30 pace after .75 miles.  Then got into my workout.  8 miles at MP - 6:53/mile.  I had two goals going into this workout:  1) see how long I could maintain my regular breathing rhythm and 2) see how long I could maintain good form.  I was hoping for both goals that I would be able to maintain throughout.  I did pretty good with the first goal - after 6 miles, I had a few instances where I wasn't able to maintain my breathing rhythm, but I got back into it and was able to pretty much maintain throughout.  For the second, I also started having little issues with my form after about 6 miles.  I could tell that I was straining a bit for the last couple miles, and my legs were starting to feel tired, but I was able to finish it out.  Cooled down with an easy mile at 8:30 pace.