The Next Step

Yesterday I didn't feel very good so didn't run.  Today I was still not feeling the best plus I traveled to Honolulu today so was up early and got into Honolulu late.  I felt really rough when I got here so I thought I would be better off getting some sleep then going out for a run.

Honolulu:  It was warm (72) and very windy this morning.  I wanted to do a 4 mile tempo to run hard and specifically run hard on the hills.  I didn't feel the best this morning.  Probably still feeling the cold some and the effects of yesterday's flight.  I ran 4 miles easy and felt some better but the legs just kind of felt week.  I ran out around Diamond Head and back.  I started the tempo going up one of the big hills and it was into the wind so pace was off but it was definitely tempo effort.  I felt better when I got on the flats and had some downhills but toward the end of the tempo my legs when feeling very tired and flat.  Here are the splits:

1 - 7:27 (uphill, into wind)

2 - 6:31

3 - 6:43 (uphill)

4 - 6:17 (downhill)

Overall it was a pretty good effort considering I didn't feel the best.  Good to get in some faster running.

1:14:20 (7:26 avg)

Honolulu:  The running is not working out this week.  I was out real late last night with clients and had meetings early this morning so didn't get out in the A.M.  Ran after work and before a business dinner so could only get in 5 miles.  I did the run up to Diamond Head and run up the backside which is a pretty good hill.  Ran hard back down the hill trying to get the legs used to some downhill running.

38:13 (7:39 avg)

Honolulu:  It was rainy and warm this morning.  It actually started raining about 1 mile into the run and came down pretty hard for about a mile (just enough to get soaked) then it was just misty the rest of the way.  I did the run up and around Diamond Head.  I pushed most of the hills and ran hard on the downhills as well.  Probably ran them around MP.  On the way back after I got off the hills I did 8 x strides.  Overall a pretty good run and I am happy with the amount of hill work I was able to get in while I was out here.  The long gradual hills is not something that I get a chance to run on at home.  Speaking of home, I am heading back tonight on the red eye and very glad to be heading that way.  Hopefully I will be able to get a run in tomorrow afternoon when I get in.  It will probably be a groggy one.

1:17:37 (7:46 avg)

Back in Indy after an all night flight from HI.  It was a nice day around 40 and sunny.  I felt sluggish today.  Probably from the trip so I just took it easy and didn't do anything special.  I was just glad to get some miles in.  Hopefully, I will feel rested up tomorrow and I can get in something significant.

53:42 (7:41 avg)

I slept until 9:30 today after being up all night the night before on the flight home.  I was pretty wiped out.  It was a nice morning around 35 degrees and sunny.  I had planned a 16 mile run today with the last half at MP.  I started off with this goal still in mind but after a couple of miles I knew it wasn't going to happen.  I had no energy.  I tried to lift the pace a couple of times but no response from the legs so I settled into an easy run and recover from the jet lag.  

 1:20:13 (7:54 avg)

It was a beautiful day today (50 and sunny) so I just went for a short run to get outside and shake the legs out a little.  I felt ok today but still somewhat sluggish.  It was great to be outside enjoying the great weather.  After a long Feb hopefully Mar will be much better.

38:11 (7:39 avg)

It was a great day (almost 50) and sunny.  I felt better today and just ran easy enjoying the great day outside.  I was tempted to pick up the pace but I have some workouts later in the week that I want to be ready for.  Glad to be feeling better and I hope that it carries over for the rest of the week.  Boston is 6 weeks from today and I am not sure what to expect.  In some areas I feel like I am making progress but other times I feel like I am moving backwards.  I have some longer MP runs coming up and that should either give me more confidence or let me know not to expect much.

1:08:38 (7:38 avg)

It was another great day (53 with light wind).  Today I ran out 300S then looped up by Doe Creek School and back to the park for some hill sprints.  I took it easy most of the way and felt pretty good.  When I got to the park I ran 8 x short hill sprints with an easy recovery.  I was surprised at how rough the hill sprints felt.  It was been a while since I have done these and it showed.  I thought I could do 10 but cut it short because I was really feeling it in the legs.  Looks like I need to do some more hill work.

1:21:06 (8:06 avg)

Another nice day (52 with some wind).  I ran out and back on 300S today.  I felt a little sluggish after yesterday's hill sprints so just took it easy.  I felt better as I went along but did have one bad spot where I felt my energy dip for about a mile but then it seemed to straighten out and felt better the rest of the way.  On a side note I have started to listen to classical music when running.  I used to never listen to classical but I am enjoying it and finding that it really clears my mind while I am running.  I am still very new at it so still trying to discover some of the better pieces out there.

61:43 (7:43 avg)

It was warm this morning (50) but windy and raining.  It started raining on me at around 5 miles and rained pretty good at times but thankfully wasn't steady.  I wanted to do some faster running today.  I had thought I would do a longer run at MP but I didn't want to stay out in the rain so I ended up going a little shorter but faster.  Most of my miles were faster than MP but slower than tempo.  Not sure what this does for me but seemed like a good workout.  My legs were sluggish the whole way so I didn't feel the best and that kept me from turning it into a harder tempo effort.  Overall I am just glad to get some faster running in.  I need to continue to get some speed in because I only have 3 more weeks and then I will move into the taper.

65:51 (7:18 avg)

I had an early meeting down in southern Indiana so had to run after work.  It was stormy/rainy so I ran inside on the TM.  My legs felt very tired today and I just took it real easy for a recovery run.  I didn't have much energy today.  I hope I get it back for the long run tomorrow.  Also, hope these storms move out.

62:41 (7:51 avg)

It rained all day and I kept thinking I would get a break and be able to go outside but it never did plus I got busy with things around the house and family stuff so I decided to put my long run off until tomorrow.

In honor of Pi day I ran around 2 x Pi squared. Ha.  It was 40 degrees today but felt much colder due to a constant 15 to 20 mph wind plus it was misty rain the last 6 miles.  I felt pretty good most of the way but started feeling the effort around 17 miles.  I still managed to finish the last 5 miles at a faster pace.  I was glad to get the long run in outside since Boston is coming quick.  Hopefully I will be able to recovery quickly and still get in some good workouts in this week.  

2:32:49 (7:39 avg)

It was a cool day (43) and very windy again.  I just ran an easy loop through Fox Cove. I wanted to keep it real slow after yesterday's long run.  I felt pretty good.  No soreness and not really tired.  The real test will be tomorrow as I was planning some speedwork.  Why is that now low 40's feels colder than the 20's did a month ago?  Maybe once you get a taste of warm weather it is hard to go back.

63:26 (7:56 avg)

I planned to run after work today to take advantage of the 60 degree temps.  Only problem is I got crossed up on the family calendar and my daughter had a school concert so I only had time for a short run.  I was going to do a workout today but because of the limited time I will try it tomorrow.  It is probably just as well because my legs were like lead today.  I just took it easy and enjoyed the good weather but I felt really sluggish.  Tomorrow I hope to feel better and need to make sure I look at the activities more closely.

47:26 (7:55 avg)

It was another awesome day (62) and sunny with some wind.  Today I planned on doing Yasso's 800s.  I was shooting for 10 x 800 at around 3:00 each.  I gave up on the track since the weather is so nice all the kids are out running around and it was impossible to run.  I measured off a 1/2 mile on the road and just ran back and forth.  It was pretty windy and one direction was into the wind and the other way was with the wind.  All the odd ones were into the wind.  I did a two mile warmup and I could tell by the warmup that it was not going to be the best day.  For the last few days my legs have just felt like lead and there is no energy in them.  Not sure if it is adjusting to more mileage or what.  After the warmup I went ahead and  then did the 800's in:

1st - 3:02

2nd - 3:01

3rd - 3:00

4th - 2:58

5th - 3:01

6th - 3:00

7th - 3:04

8th - 3:02

I was really struggling on the 7th and 8th so decided to call it quits.  The combination on not feeling the best and the wind got me.  Overall I am very happy with the workout because after the first couple I really felt like calling it off and not doing the workout.  I am glad that I pushed myself and got in the workout.  It has been about a week since my legs felt fresh and good so I am looking forward to ones of those days where it all clicks.

Great day outside (55 but windy).  Today I did something that I haven't done in a while.  Run without a watch.  I was just planning on running easy today and thought it would let me just run how I feel instead of checking the watch for speed.  It was good but I just took it easy and tried to treat it as a real easy recovery run.  My legs still felt heavy but did seem to get a little better toward the end of the run.

My wife's Aunt passed away and she went out of town for the funeral so I had the girls.  They had early activities at school, then a full day of work and more activities after that.  I wish I had the dedication of some of my fellow bloggers and would get up at 4:30 to run but I didn't so ended up with a big fat 0 for the day.  It was a good day with the girls though so I will definitely count the day as very successful.

Wife is still gone but was able to squeeze in 6 miles between activities with the girls.  It was a beautiful day out but I just ran easy.  It was very soon after eating lunch so stomach didn't feel good bu that was the only chance to get out for the day.  Hopefully I will do my long run tomorrow if everything works out!

46:45 (7:47 avg)

It was cooler today (48) and very windy.  I planned on doing a long run with the last half at MP.  I started off easy and most of the first half of the run was into the wind.  I wasn't feeling the best but was ok.  Around the half way point I started to wonder if I would be able to do any miles at MP because.  I was starting to feel rough.  I made the turn around at the half way point and started to pick up the pace.  I felt like I was running faster but wasn't really picking it up like I thought.  The 11th mile I pushed harder and ran it around 7:00 pace but after that wasn't feeling good and felt like I was pushing to hard for it to be MP.  I decided to slow back down and see how I felt after a couple of miles.  It just went all downhill from there.  I started feel worse and by mile 13 I was ready to quit.  By mile 15 I had really slowed down (around 9:00 to 9:30) and started to wonder if I could make it back.  I ran out and back so I didn't have much choice.  I felt like walking but it was cool and with the wind I figured I would get really chilled.  I struggled all the way home and even took a shortcut back to the house to cut off the last half mile.  It has been a long time since I struggled on a run like this.  I am not sure what happened.  I had water with me so that shouldn't have been the problem.  It had been a while since I had anything to eat so that could have been the problem.  I could have just ran out of fuel.  My right leg was bother me and my right foot hurt.  I think I learned one thing that I shouldn't wear these shoes for the marathon because that is what I was considering.  I guess it could have just been a bad day as well.  Oh well, I will just see how the next few days go and take it from there.

2:39:49 (8:12 avg)

It was pouring rain and cold this morning so I stayed inside on the TM.  Today I just wanted to do an easy run after yesterday's melt down.  I started off real easy and the legs felt tired from yesterday but better then I expected.  I gradually picked up the pace and after a couple of miles I was back to normal pace.  I felt quite a bit better than yesterday so I am just writing off yesterday as  a bad day or fuel issue.  Hope the rest of the week continues to go well.

51:50 (7:59 avg)

I had to leave for Philadelphia today so I was only able to get in a short run before leaving.  I was hoping to get a second run in when I got to Philly but meetings lasted until around 8 and just didn't feel like it. I felt good running this morning just wish I could have got in a better run.  This is going to be a very busy week on travel so hopefully I will be able to get my normal running in.

38:55 (7:47 avg)

Philadelphia:  I had early morning meetings so waited and ran after work and before dinner meetings.  It was a beautiful day in the city of brotherly love (65, sunny).  My hotel is in old town and I ran out to the river trail.  It was about 1.5 miles out to the trail and had to stop a lot because of traffic lights.  I wanted to do 4 miles tempo today so after 2 miles warm  up picked up the pace.  The first 2 tempo miles were into the wind and I was having a hard time getting going.  After turning around and having the wind to my back I picked up the pace.  After 4 miles I kept going pretty fast but got into the traffic areas so just counting that as MP since I stopped about 4 times for lights.  This was not a great tempo run but considering the last week of not feeling the best while running I will take it.  It is the best run that I have had in awhile.  Here are the tempo splits:

1st - 6:53

2nd - 6:48

3rd - 6:32

4th - 6:30

I am not sure if I will be able to run tomorrow.  I am hosting a big technology day at one of my customer's site then we are having a dinner afterwards so it will be a really busy day. 

56:36 (7:05 avg)

Philly: I had a really busy day with work and dinner reception at night so didn't get to run.

The last couple of days have been crazy.  I had an early flight back from Philly then left out of town so have missed the last few days running.  I wanted to get one  more 20 miler in before the marathon and especially after the rough run I had last weekend.  I felt pretty good today and ran easy the first 10 miles.  I turned around to come back and had pretty strong head wind the whole way back.  I picked up the pace around 14 miles for about 3 miles but then started running out of gas again.  Not as bad as last week but still noticable.  I am not sure what is going on with these long runs but it has me a little worried for the marathon.  Also, with work and other commitments this has not been the best training cycle for a marathon so not sure what to expect at this point.  It is going to be interesting to decide a pace for the marathon.

2:36:20 (7:49 avg)

It was cool this morning and very windy.  I just did an easy recovery run after yesterday's long run.  My legs were still feeling heavy and tired from yesterday so just took it easy.  I have been in a little bit of a slump running so thought a short easy day may help get some energy back and feel better.

39:40 (7:56 avg)

It was a beautiful day today (55) and light wind.  Today I planned one more day of easy running to get fully recovered before trying some speedwork tomorrow.  I started off easy but could tell right away that I felt better than the last few days.  That was encouraging and I was tempted to push the pace but decided to hold off until tomorrow.  Hopefully, that was a good decision.  I did pick up the pace as I went along and ran the last 2 or 3 miles at a slow MP pace.  Overall it was a good run and helped pick my confidence back up.

1:23:37 (7:37 avg)

I didn't get out until late today and it was pretty warm (75).  I ran before dinner so only had time for 5 miles.  I felt pretty good and picked the pace up as I went along and finished around MP. 

38:20 (7:40 avg)