Puttin' Money In The Bank (L.A.D.)

Day off after the Reeds Lake Run for rest.

3.15 out in 24:15 (7:42s) and back in 22:11 (7:03s) with a 1 mile cool down at 7:59. Total run time was 54:25. More details at my next Michigan trip stop.

Nike Vomero - 70.6

Next stop on the Michigan family vacation is my sister-in-laws house in Dundee Michigan. I've found some potential races to do in the area on Friday the 4th. A 10k at Whitmore Lake and a 5k in Ann Arbor. I probably will do the 10k, but the 5k would probably be a good speed workout.

So I ran an 8.5 mile progressive run today. The conditions were perfect. 60 degrees at 8:30 and not a cloud in the sky. After the run my wife made me take her sister's dog for a jog. That is one unfit dog. He made it about 7 minutes at my slowest possible pace before he made me walk the last 3 minutes. I'd say this added a mile to the run bringing the total to 9.5.

Splits on the run broke down as follows.

1st 2.25 in 18:20 (8:08s)

2nd 2.25 in 17:30 (7:45s)

Then 2 in 15:00 (7:30s)

Last 2 in 14:00 (7:00s)

Total 8.5 ave. pace was 7:38

Nike Elite 85.25

A nice morning run getting outside the 'village' of Dundee, Michigan this morning. Total run distance was about 7.85, however, based on my last 3rd pace I'm thinking that maybe it was a bit more like 7.8. The temp was about 73 degrees and a slight breeze. I broke my run into 3 sections for pace checks. The first 3rd of the run was 2.25 miles with an average pace of 7:56. The 2nd 3rd of the run was 2.3 miles with an average pace of 7:52. I was very pleased with my ability to keep the run light and easy as well as consistent through 2/3s of the run. My last 3rd was 3.2 miles with an average pace of 7:13s. I knew the pace was picking up, but once again did not realize I had picked up this much. Total run time was 59:05 at an average pace of 7:34.

Then I took the UFD (Unfit Dog) out for his morning jog. We got 6:45 down the line with me jogging at a very slight pace when he just sat down on the grass and refused to move. I reached down to grab his collar and get him moving and he yanked back out of the collar and ran home! LOL!

Nike Vomero 79.1

Ugh! Was going to run the Whitmore Lake Larry Steebs 10k tomorrow, but the foot hurt so much when I went for my morning run that I turned around 300 yards into the run and basically hung up tomorrows race. Maybe if the foot feels ok tomorrow evening I'll go for a very easy light run.

After carboloading for a race that I didn't run, and then feasting on BBQ all day long and drinking a couple beers (and way too many brownies over the last 3 days) my gut was ready to explode and my body was freaking out. I HAD to hit the road. I had iced my foot twice already today and then iced it after the run as well. The run was a serious, but necessary struggle and took about 55 minutes (7:51s)

Nike Vomero 86.1

After 3 foot icings, including 2 warm water baths with Epsom Salt, my foot felt incredible today so I took the opportunity to get a good quality run in. My first 5 miles hit in 36:18 (7:15s) and then really took it home concentrating on my breathing over the last 3.2 (6:32s) for a total run of 8.2 miles in 57:15 (6:59s). Then I took the UFD for a 1 mile walk after which I iced my foot. This was a great confidence building run going into the 15k Cherry Festival Race next Saturday. I hope to get some hill repeats in mid-week and the rest of the week will be relatively easy miles with maybe 1 more moderate paced short tempo run.

Nike Vomero 95.3