Run to win

AM: 10 miles run; wanted to run 16 miles; however was not possible still feel no good because of my insect bite from Tuesday; not sure what it is the infection, the allergic reaction, or the antibiotics

PM: Easy miles C-Choals to Sandy Springs and back

ran 4 miles in the total dark; it is interesting this works; the stride changes (more forfoot striking) and the eyes see much better than someone would expect; i did not trip one time and did not hit a puddle; very surprising; even i did not see an ueven spots and puttles and inknow from the day that ere are many; i never had a problem; its like you see but you dont see it really; tere is some other vision that is involved that does meet the conscious level obviously hm interesting.  I remember somebody running the trails at night without a light; now i know it is actually possible by changing the stride and slowing down. 

AM: 6 easy miles

AM: 2 mile morning miles

PM: 2 mile warm up

3 miles treshold run

2.5 cool down

AM at C-shoals 

AM:  2 miles warm up

1 miles warm up with strides, high knee, ....

9 miles MP run ( 2 miles -2percent and 6 miles -2-percent and 1 mile 0percent)

2 miles cooldown

AM: warm up

Soccer: 5.5 miles

Cooldown run: .5

Corsstariining with biking

AM: Easy run

some biking

AM: 2.3 morningmile warm up

F 84: Humidity: 58%; feels F97

2 miles: strides, drills

2 miles @ teshold pace (10k)

2 miles cooldown

AM: 3 miles recovery

Flexibility and strength

Warm up 3 miles

drills

MP run 10 miles

Cool down 1 mile

AM:  Easy miles at Piedmont Park and at C-shoals.

Still felt my 10 miles MP run from yesterday; was one of most tough workouts i ever did; did not workout on a Wednesday usually;  Wednesday is usually my rest day for the last year; so maybe that was the reason; i had to shift / adapt my schedule as the St. G Marathon is on a Saturydat; i wanted to shift now rather than later;  this was the first time i used the Hanson training schedule (its my first marathon also);  for the next one i will combine Hanson and some workouts from Matt Fitzgerald;  the Hanson basically has 2 big workouts the long run at the weekend and the pace run 2 -3 days before the long run;  and then some speed training;  this time i was too weak to do some intense additional strength training; i did some exercises once in awhile but i know i need to do more; also i hope that my pace runs get easier with time; this last MP run was so tough! i gues i was still tired from the weekend runs and it is still hot. With up 70 miles per week i hope not to hit the wall; I also hope to be able to sustain the pace somehow and have a strong finish rather than just being able to make it somehow to and through the finish; a runner fellow was told to stop at mile 25.5 and passed out on the way to the medical tent; she had about my fitness level if not better;  she probably  pushed it too much in the first and second  thirds of the marathon; and there was nothing left;  i was carefull not to get hurt dring speed training and tooke it easy; but the most worry was that i was out for 3 days after a spider bite; the antibiotics i took really affected my health; my morningheart rate was 20 beats per minute higher; i also realized that when i dont go to bed early enough the next days runs are not as good;  i keep continue to write my diary and try to imporve things parallel to my body and mind getting more used to the challenges of running.  i sometimes feel that my mental energy is used up by those pace runs;  it is amazing how much metnal energy running actually needs; that is the reason i never listen to music at it is a too much distraction for me.  But the pace runs take some extra mental energy;  after more than a year of running i hope my brain gets better used to manage running at higher speed without getting to challenged.  Most helpful definetly were the support of the fastrunningblogger, emulation of the trainined methods of the runners here at the forum, the discussion forum,  and i think a good plan (Hanson program).  I made it so far without major injury and that is best possible outcome for me.  Everything else is extra; for my next marathon after STG I will know how to train better and what to expect; 

I think the recovery periods are more important than the actual workout;  working out is kind of easy you run after a schedule/program;  however, we dont have schedules for recoveries; recovery periods is something we need to learn on our own (good nutrition, sleep, rest, low stress);  nutrition is one of the most important ways to maintain health in my opinion.

Thanks for the support on the way.

AM: 2 miles warm-up run

PM: biking  -  crosstraining

AM:  Long run with the Atlanta marathon running group.

Felt okay; weather was way to cold for Atl standard again this time in the 50s (F55; Humidity 100%)

AM:  Easy run at the silver comet with Rehan Marius Erica Doreen Mike (and some other people of the Atlanta running meetup)

AM: Warm up

Treshhold 2 x 1.5 miles

Cool down  + cooldown in the Chattahochee river (for 10min)

AM: Recovery: Bike and run

AM: morning mile

warmup

10 miles MP at the silver comet for the first time; drank water after 4.2 miles and after  7 miles. 

cool down

PM:  Bike and run 

AM:  5 miles at C-Shoals Easy

3 miles downhill at the treadmill

AM: Singelton Race 5 Miler:  2 miles at treshold pace and 2 miles marathon pace

Easy 5 mile cooldown

AM:  9  easy trail miles Slope Creek Trail

AM: warmup 

3x1mile

cool down

AM: 0.5 warmup

10 miles MP run; last quality workout before StG

Cooldown: 0.7

It was raining so i kept the workout short maybe a cooldown run later in the day.

AM: Easy

AM: 8

AM: Easy 

AM: 4.7

AM: Easy