Freethinker ~ Freerunner

22 mile long run this morning.  7:51 AP. 

I threw in a few marathon pace miles near the end with my final five splits at: 7:31, 7:17, 7:04, 6:56, 6:38. 

My legs felt really good as I was able to finish strong.  The only weird thing I felt was a little soreness on the ball of my left foot.  I'm still feeling it slightly as I walk around the house.  It's probably something that will heal up on my rest day tomorrow. 

I felt like adding some faster miles at the end because of my tempo that totally failed on Friday due to the strangely warm weather we've been having this week.  I think it just took too much out of me from Wednesday to Friday and I just didn't have it in me. 

9 miles with 5x600's. My second 600 went a little long at 659 meters...LOL. 2:17, 2:24, 2:11, 2:13, 2:12. 5 mile WU and about 2 miles CD. This workout felt really good.

MLR - 14.  52 degrees.  7:38 AP. 

I wanted to run this one faster, but I held back.   Pace was not the objective and I have a 10k race coming up this Saturday.  Since my last tempo run bombed I feel like I need to work a little harder on the MLR's and LR's going into the taper.  I also feel the need to save some energy for my first tune up race this weekend, which is a 10k in Owasso. 

6:00 AM.  Recovery - 6 w/6x100's.  56 degrees. 

The 100's felt good.  This was one of those mornings I slept in about 30 minutes since I only had 6 miles to run.  I got to the end of the 30 minuts and had to fend off the voice that kept telling me to just stay in bed and skip this 'unimportant' recovery run today.  I finished the run and thought back on that moment while I was still laying in bed contemplating whether or not to get up.  I'm always so glad I decided to run anyway.  I thought forward to my 10k race this weekend and felt better about myself for getting this run done.  I think that even though it was a short effort the 100's provide the right amount of stimulation a few days before a race to keep my muscles performing well. 

Tonight I'm going to sneak in an easy four miles before dinner. 

6:00 PM.  Recovery - 4.  79 degrees and a little windy.  7:52 AP. 

Easy 5 thismorning.  My Garmin was dead when I woke up because I left it plugged in to my computer.  It used to just charge up and then be good, but for the past few months my computer no longer charges it and sometimes zaps it.  I now have to remember to plug it into the wall to charge it.  It's become a little annoying.  So I ran out to a point that I knew was two and a half miles, then I relized I could have used map my run or strava on my phone.  So I turned on map my run and logged the pace and time on the last half. 

Last half of this run 20:28 at and 8:05 pace. 

Tomorrow is my first ever 10k, which I'll be running as part of my training for the marathon in November. 

I will come back and post a more detailed report tomorrow time permitting.  For now here is what I've got. 

Official results just posted. Hance Henry 10k. I finished in 40:47. First split 20:27 followed by 20:21 on the second. I'm 3rd overall and first in my division. The results were a little wacky and had to be corrected a few times because someone posted a 4 minute second half. Mile splits according to my Garmin: 6:10, 6:15, 6:18, 6:18, 6:19, 6:18, 3:06.

I'm feeling really good about the negative split even though I didn't go sub 40.