One foot... in front of the other.

Ok, gang, I am back..... Ran 20 miles on Sunday.  And, this was what I needed to re-ignite the fire.   Or at least get a spark going again!

I had a wonderful vacation- ran only 3 times... for a weeks total of 20 miles... not very good, but I really think I needed to give the ankle- tendon a break.   In fact, I am sitting at my desk right now, stretching it out and thinking taht I need to pop a few advil. 

I feel the tendon really ache- when I walk up stairs, run uphill etc...  The thing is, once I get going, I actually feel pretty good.   I think thet once I warm up the tendon, it feels a lot better.  Yesterday, on Monday, it really did not hurt.  Today, Tuesday morning, I can really feel it.   So, I will quit complianing, and continue to ice it.    It just kind of dampens my rinning spirit a little to know I have a little nagging thing that I have to think about.  

Anyway, I signed up for the Philly half marathon on the 21st... and I am totally excited for a road trip to Philly.     The 20 miler on Sunday felt great!   I ran it much faster than our LSD pace.  I ran the first 7 slow, then picked it up considerably and probably averaged 10 miute miles for the entire run.  I felt good and strong- and it did not feel like 20 miles.  I think that the rest really helps, so I know that tapering will really help me feel rested for the marathon... but I am not at that point yet... so until then, I will keep truckin'.

Also, can you believe that lance is coming out of retirement!?  Crazy.  I think all his women chasing has made his retirement more exhausting than his years of racing!

Later guys and gals... Happy to be back!

Ha... three measly (?sp) miles.  BUT one little mile was done at an 8:00 minute mile pace... which I think was a first for that kind of speed.   I think I could have kept going too... and for the final .2 I tried to go at an under 8 pace, but I could feel the pulling in the ankle. 

Also, its getting dark here now at 7:45.  I really can't be out after dark, even though I live in a beautiful neighborhood, there was a woman raped 2 weeks ago on the trail just 1 mile from my house.  Hit on head and taken down... not good. 

Lucia- be careful out there! It was in RCP. 

Anyway, I have missed you guys a lot... Time to check in on Lucia and Wally.   Later kids!

tonight I did the alberto salazar nike "get fast" training run on the treadmill.

it went a little somptin' like this:

10 minutes @ 10:30 pace.

2 min @ 9:20

2 min @10:30

2 min @ 9:10

2 min @10:30

2 min @ 9:20

2 min @10:30

2 min @ 9:22

2 min @10:30

2 min @ 8:55

2 min @10:30

2 min @ 8:05

2 min @10:30

10 min @ 10:30 

I just wanted to do something a little different.   It has been a long week at work... now I am icing my ankle... can really feel it.

Hope all is good for you!