The Next Step

Gulf Shores, AL. Had T-storms this morning but was able to get a run in between the storms. Felt pretty good but legs still stiff. Too much beach football this week! I did pick up the pace the last mile to a little faster than MP.

45:28 (7:25 avg)

Gulf Shores, AL.  Beautiful morning today and the wind was not as strong so that was nice.  I just took and easy run today.  My legs don't have much zip in them this week from all of the other activities that we have been doing.  It was good to get a few extra miles in than yesterday and not a bad week of running for being on vacation.  We are heading back home tomorrow so not sure if I will get out in the morning.

69:15 (7:42 avg)

Drove back from Gulf Shores yesterday so didn't make it out for a run.  Back home today and it was a nice morning (50) with some wind.  When I started off I was very stiff.  Probably from spending all day in the car yesterday and all the different activities during the week.  After a couple of miles I started to feel better and just kind of zoned out and crusied along.  I was glad to be able to get out this morning since we have T-stroms this afternoon.  Need to get a good week of training in this week since I only have about 4 weeks until my half marathon and I don't feel like the training has been going very good this spring.

1:09:42 (7:44 avg)

Nasty day today in Indy.  Rain/snow and winds gusting to 30 mph.  Stayed inside on the Treadmill since I had an easy day planned anyway.  Legs are feeling better today but not back to 100%.  Hopefully tomorrow I will be back to normal and can get rid of sore/stiffness.  Not much to report other than I miss running along the ocean.

54:15 (7:45 avg)

I ran on the treadmill today.  I wanted to do a tempo run and it was super windy outside so that is my whimpy excuse for running on the treadmill.  Seriously I did want to be able to see how the tempo went pace wise and figured I would be all over the map in the wind.  I started off with a 2 mile warm up and felt pretty good but still a little stiff.  I used the 3rd mile as a transition to the tempo so it was more at MP and ended up at 7:06.  I picked it up to tempo pace and ran the tempo miles as follows:

1st - 6:34

2nd - 6:24

3rd - 6:21

4th - 6:15

So did the 4 mile tempo in 25:34 for a 6:24 avg.  I was pretty happy with the run.  I would have perferred to have this result on the roads so will try it again next week outside to see how it compares.  It felt comfortably hard if that makes sense.  I finished up with a mile cool down.

56:34 (7:04 avg)

Got busy yesterday and didn't get a run in.  I have been struggling with staying consistent with my training the last few weeks.  I need to get back to where I get in at least 6 consective days of running in.  Hopefully, that will improve over the next few weeks.

It was a cool morning (33) but no wind.  I felt good this morning but just ran easy.  I have had some kind of a stomach bug or something the last couple of days but that didn't bother me too much.  I would like to get another good workout in this week but I am thinking about running a 10k this weekend.  I am looking at our schedule and will try to make a decision today.  If I don't do the race I will do a longer tempo run tomorrow.

1:10:01 (7:46 avg)

Pouring rain this morning so ran on the TM. Just an easy run today. I am planning on running a 10k in the morning if the schedule works out so didn't want to do to much today. I felt pretty stiff getting started today but felt better after a couple of miles. As long as I feel good and can make sure the family schedule is clear I will run the 10k in the morning. Not too much planned for the race just want to use it as a hard workout and maybe break 40 for the first time.

47:24 (7:55 avg)

I wanted to get a good 10k in and see how my fitness is progressing. I went in hoping to break 40 minutes but came up short. My acutal race time was 39:39 but the course was short (two other runners with Garmins had the same distance) so I adjusted my time up to what I thought it would be for 10k which was 40:45.

I ran a 1.5 mile warm up and felt pretty good so went into the race planning on sub 40 pace. Once the race started however it was pretty clear that today was not going to be my day. Even after about a 1/2 mile my legs just felt dead like bricks. I came through the first mile in 6:25 which was pretty much on pace but it was a lot of effort. I stayed close the second mile with a 6:27 but could feel it slipping away. The third mile was actually down a big long hill but I only managed a 6:32. Coming back up the hill on the 4th mile I slowed down to 6:57. The fifth mile was a little hilly and I was trying to keep it together after coming up the big hill so came through in 6:50. The 6th mile was flat and I started to recover some and was able to pick it up to the finish so ran this mile in 6:22.

I guess this is actually a PR but I don't like listing it as a PR since the course was short and had to adjust the time. I am disappointed that I didn't run under 40 minutes which I thought should be in my range based on the 5k I ran a few weeks ago. I just didn't have the legs today. My breathing was never labored I just couldn't get my legs moving and they felt so heavy. I guess it was just one of those days. Hopefully, I can sharpen things up over the next couple of weeks before the Indy Half Marathon.

I had an early flight to Seattle today and was planning on running when I got in. I ended up with a 2 1/2 hour delay on my connection so by the time I reached Seattle I had to get ready for a dinner meeting. I didn't get back to the hotel until late (especially EST) so didn't get my run in. The joys of travel.

Seattle, WA.  Rainy this morning plus staying by the airport and didn't see any good places to run so ran on the treadmill at the hotel.  It felt good to get back to running after a couple of days off.  My legs felt good and just ran easy.  I am going to try to run again this afternoon if the schedule works out.

55:05 (7:52 avg)

PM:  I had a little bit of time after meetings and before a dinner meeting so was only able to get in 5 miles so wanted to make the most of it.  I ran 3.5 miles of it at tempo pace.  Here are the splits for the tempo:

1st - 6:44

2nd - 6:40

3rd - 6:35

last  1/2 mile at 6:31 pace.

I felt pretty good and it didn't seem like a hard effort.  It was a good day of running for being on travel.

35:30 (7:06 avg)

Seattle, WA. I got up early and ran before my flight back home. Just ran an easy run on the TM. My legs felt a little sluggish. Probably from the double yesterday. It has been a while since I ran a double. Good run and glad to be heading home.

73:02 (8:07 avg)

Nice morning today sunny and 47. When I started off I felt stiff and tired.  As I ran I loosened up but I felt tired the whole way.  I am not sure what is going on but just feel like my energy level has been down on my runs for the last couple of weeks.  Maybe something in the diet or something else but haven't felt good on a run in a while.  I am going to try some thing with diet, etc and see how that works.  Just glad to get the miles in today.

70:40 (7:51 avg)

Another nice day (39 and no wind).  Pretty much the same as yesterday.  Still felt like I had no energy today.  I was running at 8:00 pace and it felt difficult.  I am not sure what is going on but didn't try to push it.  I just took it easy since I may just need some recovery time for some reason.  I am also trying to work on my diet and make sure that I am eating right.  I am planning on a longer run tomorrow so hopefully that will be better.  On the positive side it was a beautiful spring day today and it felt great to spend some time outside this afternoon.

64:32 (8:04)

It was a great morning to run (48, sunny, no wind).  I started off easy and felt better than I have the past couple of days.  I ran consistent for the first 10 miles then picked it up some over the last 5 miles. It was an OK run but I still don't feel back to normal. It seemed much harder than it should based on my running over the past couple of months.  At least today was better than the last couple of days.  Maybe I am getting back to normal.  I only have 2 weeks before the half marathon so hope it comes together quickly.

1:57:25 (7:49 avg)

Ran a real easy 4 miles today just to shake the legs out after yesterday long run.  I have not done a good job of getting long runs in this spring and I am afraid it is going to cost me in my upcoming half marathon.  It it pretty much too late now so hopefully I can get a good week in this week and then taper off the following week for the race.  I ran around 8:30 to 8:45 pace today and felt better after.

Good luck to everyone running Boston tomorrow. I am going to be following it on the web. It should be pretty exciting since there are a couple of Americans that have a shot at winning.

We had on and off showers today so I tried to sneek my run in between the rain.  It didn't quite work out since it started raining about 4 miles into my run.  I had a couple of miles that were not too fun since the wind was blowing about 20 mph with the rain coming right into me.  Other than that a pretty good run.  I need to do some things to take care of my body.  I am all the sudden feeling kind of beat up with a bunch of little things.  Sore groin, hamstring and knee.  None of them are very bad but combined just make me feel bad.  Probably need to take better care of myself.  I have not been stretching, icing, massaging, etc. like I should be.

I got to watch Boston on TV.  That was fun.  It was nice to see the americans in the mix and they both had good showings so running in the US is looking up.

1:02:03 (7:45 avg)

I ran on the TM today since it was 40, raining and very windy outside.  Didn't sound like a good day to me. I just took it easy today.  Still not feeling the best so just trying to run easy until I get my legs back.  I might try a tempo tomorrow if I feel better. 

62:25 (7:48 avg)

It was cool this morning (38) and a liitle bit windy.  I wanted to do a tempo run this morning to see how my legs are doing and to get a feel for my upcoming half.  I started off with a couple of miles for warmup and I didn't feel the best getting warmed up but decided to go ahead with the tempo.  When I started the tempo I just tried to ease into the effort and it felt like I didn't have any energy.  My legs feel like I am running in quicksand.  I don't know what is going on but I just shut the tempo down after 1 mile because it felt like a race effort just to run a 6:50 mile. I think my plan now is to just run easy the rest of this week and then next week do an aggressive taper before the Half marathon.  Maybe if I really backoff I will be able to get my legs back and be able to do a decent run.  My expectations at this point for the race are really decreasing.

1:17:24 (7:45 avg)

Really nice morning (40, no wind). Pretty much the same report as the last few days. I may have felt a little better today but for some reason my legs feel like I just finished a 100 mile week. I am not planning any faster runs until I feel better and will cut back next week for the half. If my legs don't respond I may just train through the half and look for another race down the road. Pretty discouraging lead up to my big spring race! I will keep chugging along and see how things go.

47:01 (7:50 avg)

Beautiful morning (60 but very windy) today.  I felt better today.  Not back to 100% but at least a step in the right direction.  I did a 1/2 pickup about half way through the run and it seemed to feel comfortable running sub 7 pace.  I didn't want to continue to push it since I feel like my body is starting to respond to the easy running.  I will probably run around 10 tomorrow and then really cut back next week before the race.  Forecast looks great for the weekend here so hope to get outside and have some fun with the family.

54:30 (7:47 avg)

This morning I volunteered at the school consession stand and then came home and did yard work all afternoon so didn't run until this evening. I was pretty tired from a busy day but felt ok running. Also, it was 80 degrees and very windy. I was definitely not used to the warmer weather. All things considering, it was not a bad run. I am getting ready to take an ice bath and then plan on taking the day off tomorrow so I am interested to see how I feel on Monday.

62:01 (7:44 avg)

Warm and windy this morning (68). After taking a day off yesterday I was interested to see how my body responded to a little extra rest. Starting out it was pretty much the same story as the last couple of weeks and it didn't get any better. Just don't seem to have any energy when running. I feel fine all day just no legs when running. I tried a few stride outs while I was running and there was nothing there. I will continue to cut back before my race on Sat but at this point unless I have a huge turn around things don't look good. Today's thought was hydration. I will try drinking more water to see if that might be a problem. Starting to get frustrated by this but it is what it is. I will keep plugging along and see what happens.

55:09 (7:53 avg)

Light rain and cooler today (62) but a good day to run.  I felt better today so maybe the rest and the cut back in miles is doing the trick.  I mostly took it easy during the run but threw in 2 x 1/2 pickups just to see how I felt.  They felt ok.  I wouldn't say strong yet but ran them around 6:45 pace.  I am thinking about taking a couple of rest days before the race on Sat.  I normally only take one.  I thought of two different approaches.  1) rest, easy day, rest or 2) easy day, rest, rest.  Just thought the two rest days might help my body respond better from being tired.  Anyone have any thoughts or experience with this?

38:18 (7:40 avg)

Warm (68) and sunny today. I just did an easy 4 miles. Felt ok nothing special. Hard to tell if the taper is helping but hopefully it will pay off on race day. Decided to take tomorrow off then do a short run on Friday before the race.

32:05 (8:01 avg)