Dixies Dashing Diary

Restful day. Ran in the park with Mia (my oldest daughter) and just took our time. Ran on the boardwalks by the lake from which a beautiful, cool breeze was blowing.  We ran some and walked some. Just a great day to spend some daddy-daughter time.

Time: 11:45 am (after first service)  Total Time: 41:20

Temp: 88º  Humidity: 65%

Had to be at work by 7:00 am so I slept till 6 and decided to take one more rest day. Got home after 7:30 pm (very long day...) and decided to have dinner with the family and take in a movie at home one of my boys.

Took an easy warm up mile or so and then worked into a little quicker pace paying close attention to my effort. Tried to stay focused on form and staying loose in my shoulders. I have a tendency of raising my shoulders slightly for some reason and my neck and traps get really tight. Ran the last couple of miles under 8 minutes but for the most part I ran around goal marathon pace. Felt really good this morning.

Time: 6:00 am  Total Time: 57:40 (8:04 avg)

Temp: 84º  Humidity: 72%

Did a warm up and then 4 x 800. Ran too fast. Too fast for it to be July and my nearest marathon isn't till Oct/Nov.

1. 3:06 - Felt comfortable in stride and breathing
2. 3:17 - Tried to back off some...and was then shocked that I dropped 11 sec!
3. 3:04 - Tried to make up some time not really thinking that I didn't need it.
4. 3:04 - Felt REALLY tired so I had to push to finish

After that I realized it was foolish to push the pace on this kind of workout especially in this heat and this far out from the race.

My next repeat workout will be 6-8 x 800 at 3:20. If I can do those then I'll shoot for 10 and if 10 then I'll go back and try 6-8 @ 3:15 and so on. It's hard to be patient. It's harder to be injured, sidelined, and watching everyone else run fast...

Time: 9:30 PM  Total Time: 1:13

Temp: 86º  Humdity: 65%

Sleep, ahhh, sleep...

No run today. Had an after hour thing in Pasco. Didn't get home till almost 10:00. Decided to go on to bed.

Crummy night sleep. Kept waking up. Got up at 5:30 and felt like I hadn't slept a wink. Decided to post pone running till tomorrow and have a good night sleep tonight. I'll miss the milage this week but be thankful for some added rest.

Met Matt for a loop around the bay this morning. Got started right on time (5:45) and for the second week in a row, I actually managed to keep a slow and steady pace through most of the run. The bridges were no big deal (they never are until late in the run after I ran them like they were no big deal only to discover they in fact were...) mainly because I didn't try to attack them like normal. I'm finally learning how to run long runs instead of trying to race them. I'm learning that race speed comes during the weekly tempo/intervals/ or hill repeats NOT during your long runs. We actually ran negative splits the last 4 miles and finished the last mile in the 7:50's. Great run.

Time: 5:45 am Temp: 80º  Humidity: 70%

Total Time: 1:55 (8:27 avg)