The Next Step

Cloudy, windy and 65 this morning.  I ran out and back along 300S.  It was an easy run and I felt good this morning.  After the long run on Sat and then about 10 hours of working in the yard I was beat on Sunday so a day of rest really paid off and I felt much better today.  This is going to be a pretty busy week since I have a quick trip then my neice is getting married on Friday and my wife's family is coming into town.  I hope I can stay on schedule with the running and try to work the running in where I can.

62:42 (7:51 avg)

Today was my girls last day of school so hung around and watched them off and took a few pictures.  I can't believe that I am going to have a high schooler next year.  Wow! Time flies.  It was warm this morning 68 with some wind and I went to the track for the first time this year. I did 6 x 800 with 400 recovery. The plan was to shoot for around 3:00 each. I did a 1.5 mile warmup and felt ok. Legs were a little flat. Here are my splits for the 800s:

1st - 3:02

2nd - 3:01

3rd - 3:00

4th - 3:00

5th - 3:01

6th - 2:59

The first one felt like a struggle getting going then the next few felt pretty good. The last couple my legs were really flat and had to push them pretty hard. Overall very happy with the workout and keeping the splits close to goal. Did a 1 mile warmdown afterward.

54:02 (7:43 avg)

Seattle, WA:  I flew out yesterday after my daughter's 8th grade graduation.  If you will allow me to be a proud father for a minute, my daughter was selected by her teachers out of all the kids in her class for the citizenship award.  It was given to the student who showed the most respect, had the best attitude and was an encouragement to their fellow students.  I was very proud of her and her teachers said some really incrediable things about her during the introduction.

Being on the west coast I was able to take advantage of the time change and get out early.  I didn't have my Garmin with me so just ran for a set amount of time.  Later in the day I calculated the route on the Internet.  I ran down by a harbor and it was very beautiful.  It was a great morning and an awesome sunrise.  I had some good views of Mount Rainier which had a purple/red cast to it from the sunrise.  Since I ran down to the harbor I got to run back up a hill that was about 1 1/2 miles long.  That is not something that I get to do everyday.  It was pretty hilly the entire way so turned out to be a good run even though I took it easy.  Head back early in the morning so not sure if I will get a run in or not.

81:02

Yesterday I had a 6 am flight out of Seattle so had to get up very early to get to the airport and when I got home we went straight to my neice's wedding rehearsal (my daughter's are in the wedding).  So missed my run yesterday.  Seems like the travel is costing me about 1 day a week of training.  Hopefully, it will get more manageable.

Beautiful morning (55, light wind).  I planned on doing a tempo run this morning.  I have my in-laws coming in town for the wedding so have a busy day planned or I might have did a long run.  Anyway, ran 4 miles easy to get warmed up then ran a 4 mile tempo with 1 mile cool down.  The goal was to run around 6:45 for the tempo miles.  Here are the splits for the tempo:

1st - 6:52

2nd - 6:44

3rd - 6:40

4th - 6:32

I didn't feel great this morning so I wasn't sure how this was going to turn out.  The first mile of the tempo was probably the worst.  I just didn't feel like I could get going.  The 3rd and 4th were my best ones as I felt like I was gettting into a groove.  Overall pretty good run.

66:04 (7:20 avg)

My niece's wedding was Friday night and we didn't get home until around 2 am then had a house full of guests so didn't get a run in on Saturday.  After everyone left today I was able to get out for a short run.  It was a nice day (75, windy) and I was pretty stiff starting out.  I loosened up quickly though and then felt a lot better.  It was good to get out and glad I was able to get a run in since I had a spotty week last week. 

38:57 (7:48 avg)

It was warm (71) with some wind this morning.  I was a little this morning so had trouble gettting going but after a mile or so got into a nice flow and felt better.  I did have some pain in my left hamstring.  Not sure where that came from but will keep an eye on it.  I had an off week last week so hoping to get back on track this week.  I have another quick trip in this week so hopefully that won't throw me off.  I am looking at some 5k and 10k races to run over the next few weeks just trying to clear up the schedule.  Would like to go after some new PRs if possible.

78:41 (7:52 avg)

It was a warm (70) and very humid day with some light wind.  I felt sluggish starting out this morning.  I wanted to go back to the track and repeat the 6 x 800 workout.  I did a 2.5 mile warm up and still didn't feel too good starting out.  Morning workouts are tough for me to get going.  Here are the splits for the 800s:

1st - 3:00

2nd - 2:59

3rd - 2:58

4th - 2:59

5th - 2:58

6th - 2:59

The first one was tough just starting out but the 2nd, 3rd and 4th felt pretty good.  Started to have to really push it on the 5th one and struggled on the last one to stay on pace.  This was a little better than last week and I am happy with the workout considering I didn't feel the best going into it.  Over the next few weeks I want to increase the number of 800s and add in some shorter faster stuff as well.  Then I want to run another 5k and see if I have made any progress.

Philadelphia: Had meetings all day but was able to get a run in before a dinner meeting.  I am staying by the airport and didn't get a chance to scout out any routes so just ran on the hotel treadmill. It was really hot in the workout room which was connected to an indoor pool.  I just took it easy and felt ok.  My legs didn't feel like they had much zip to them.  Could be from running hard yesterday.  I have another busy day tomorrow before flying home so hope I can get a run in tomorrow. 

71:30

Yesterday I had early meetings then traveled back home.  I did some things with the family when I got home so didn't get a run in.

Today is was nice (65) but windy.  I felt tired and run down when I started and that pretty much stayed the same throughout the run.  I had thought about doing a tempo run today but thought I should just take it easy since I didn't feel good.  I did manage 6 strides at the end to see if that might shake the legs out for tomorrow's run.  The last few weeks I have not managed to get in full weeks of running with all the traveling but hope to get back on schedule next week since I will be in town all week. :-)

55:40

Last night we took our daughter's to see the broadway musical Wicked.  It was really good and the girls had a great time.  We got home late and then I had trouble getting to sleep so got up later than normal today.  I was pretty warm (70) and humid with some wind.  I felt ok this morning and ran out and back along 300S.  I just took it easy the first half and ran around 8:00 pace.  On the way back I started gradually picking up the pace until I ran the last 3 miles around MP pace (7:15).  Ended up running the last half at an avg of 7:39 pace.  I feel like I am starting to get my endurance built back up again but still not quite there.  Hopefully, the legs will adjust soon and then I want to add in some long MP runs.

1:49:39 (7:49 avg)

I took the day off from work and took my oldest daughter to Kings Island amusement park.  We had a great time and it was a really fun day.  Will get back to running tomorrow.

Nice morning (65, cloudy).  When I started out I felt very flat.  Could be from be on my feet all day yesterday at the amusement park.  After a couple of miles I started feeling better and by the end of the run I was feeling good and wanted to run faster.  This is probably a result of being off for two days.  I wanted to do some speedwork today but kind of figured I would not be feeling the best early in the morning.  If I can work it in I am going to try to run this afternoon and work in a faster workout.  Hope the schedule doesn't get too crazy.

62:07 (7:46 avg)

It was warm (70) and windy this morning.  I ran over to the track to do some 400s today.  I felt kind of sluggish in the warmup running over to the track and didn't know how the speedwork would go.  I decided to stick with the plan and see how it turned out.  I planned on running 12 x 400 in around 85 sec with equal recovery.  After the 2.5 mile warmup I started the 400s and here are the splits:

1st - 83

2nd - 85

3rd - 86

4th - 84

5th - 83

6th - 85

7th - 83

8th - 84

9th - 84

10th - 85

11th - 84

12th - 85

It seemed like it took the first 3 or 4 to get going.  After that I settled into a good groove but then the last 3 I could really feel it in my legs.  My legs were starting to feel like jelly.  I think it was a good pace and just the right number of repeats.  I don't think I could have done much more and stayed on pace.  I am enjoying the track workouts and feel like they are starting to make a difference.  I think in a few weeks I would like to run a 5k or 10k and see if it translate into a race. 

1:14:20

It was cooler today (65) but very humid.  I was a little stiff and sluggish getting going this morning so I took it real easy at first.  After a few miles I started feeling better and got into a good pace.  Just an easy recovery run but good to get it in.  Some thunderstorms were moving in and I finished just as it started to rain. 

I have been looking at scheduling some upcoming races.  I want to do a marathon this fall but haven't found one that fits into the schedule yet.  We are going to Disney late Oct and I am running a relay with some friends the first part of Oct so Sept would be the best time but there are not many races around this area that time of year.  I may have to go later and run later Nov or Dec.  I am looking for one with decent weather and a fast course to go after a PR.  If anyone has any ideas please let me know.

9.25 miles  73:58 (7:59 avg)

PM:  I want to get my mileage up some so I am going to try running doubles a couple of days a week and see how that goes.  It was warm (80) and humid this afternoon.  I just ran easy.  My legs felt pretty tired so don't want to try to do to much with the increase in volume.  I ran through Fox Cove and added on 3/4 of a mile around the subdivision to get up to 16 for the day.

6.75 miles 54:16 (8:02 avg)

I think summer is here.  It was 78, very humid and windy this morning.  After the long day yesterday I just wanted to run a real easy recovery run but with the heat I am not sure how much of a recovery run it really was.  I felt a little stiff and sluggish getting started so tired to take it slow.  Felt pretty good the middle part of the run but the last couple of miles I was feeling the effects of the weather.  Need to get out earlier which might help some.

66:10 (8:16 avg)

My daugther had a birthday party/sleepover so we a bunch of 12 year olds running around didn't get to sleep until late so sleep in later than I wanted to today.  It was warm, very humid and very windy today.  Not the kind of conditions for a good run.  I decided to just take it easy and get in the miles.  Glad I did because I ran the last 6 miles into a strong head wind and that was tough.  I would have liked to go further today but since I got out later than expected and the conditions I guess I am happy with what I was able to do.  Turned out to be a pretty decent week after a slow start.  Hope to keep it going into next week.

1:45:50 (8:14 avg)

Hope everyone had a Happy Father's day.  I had a great day with the family.  Early evening I went on a 21 mile bike ride with a friend.  We mostly just crusied along and talked but was good for the legs.  Pretty nice day still humid but cloudy and cooler.

Another warm (74) and humid morning.  Went to the track today and planned to do 5 x 1k in 3:45 (6:00 pace).  Ran the 2.5 miles to the track as a warmup and felt pretty good.  Jumped into the repeats and here are the splits:

1st - 3:44

2nd - 3:43

3rd - 3:43

4th - 3:44

5th - 3:44

Total: 18:38

As usual the first one I felt kind of sluggish but felt better as I went along.  I had to push pretty hard on the last one to stay on pace but overall it was a good session. Ran a cooldown back from the track and it started pouring ran for the last 1 1/2 miles so got soaked.

We are definitely in summer now.  Another warm and humid day.  Just did an easy run this morning.  Was kind of slow getting going but after a couple of miles felt much better and got into a good pace.  Picked it up the last three miles to around 7:30 pace.  I am going to try to run again this afternoon if I can work it in.  I think my training is starting to get good but still missing a day here and there so hopefully I can be more consistent.

7 miles in 54:51 (7:51 avg)

PM:  I wanted to do a second run tonight but did some things with the family then ran 1 mile with my daughter.  She is starting to get ready for CC this fall so hopefully she will stick with it.

Hot (74), humid and sunny this morning.  I just took it easy this morning.  I was feeling the effects of the heat and humidity so just cruised along.  I felt pretty good running but didn't want to push it.  I am planning a tempo run tomorrow so didn't want to go very hard today.  Looks like this weather is going to last for awhile.  The forecast calls for hot weather for at least the next 5 days.

72:50 (8:06 avg)

Still hot (75) and humid this morning.  Today I planned on doing a tempo run.  The goal was to run 2 x 2m at 6:30 pace with a couple of minutes recovery between.  I have never done this workout before.  I have always done my tempo runs just straight thru but thought this might help me run a faster pace given the weather conditions. I did a two mile warmup then started the first 2 m tempo.  I felt a little sluggish getting started but soon got into the right pace. It was a pretty hard effort but at this point I didn't think I would have any problems with the workout.  The first two miles were 6:33 and 6:31 so was happy to be staying on pace.  Did a couple of minute jog for recovery before I started back into the tempo.  This did not seem to work for me at all.  I felt really bad when I started back at tempo pace.  My legs felt like Jello and I just didn't seem to be able to get going again.  I ran 1 mile in 6:40 but was pushing it real hard so I just shut down and jogged the rest of the way in.  I don't know if this is something you have to get used to or if this workout is not for me.  I really feel like I could have ran the 4 mile tempo straight thur at pace if I hadn't taken the recovery.  I will try it that way next time and see what happens.  I was pretty disappointed at first but I guess it is good to get in 3 tempo miles especially in the heat.

Hot (75) and humid again today but at least there was a little breeze that made it feel better today. I started off real easy today but felt good so gradually picked up the pace as I went along. I probably got close to MP for the last couple of miles but wasn't paying a lot of attention just running how I felt. My parents are coming to visit this weekend so won't be able to get in a long run tomorrow so I will try to get in another run this afternoon to make up for it.

1:09:59 (7:47 avg)

My parents were up for the weekend so didn't get out yesterday but got some free time this afternoon so went to Southeastway Park.  It was hot (85) and windy but seems like the humidity was lower.  I just ran some easy loops around the park.  I didn't feel the best running but finally started feeling better about the time I stopped.  I stayed up too late the last few days so running low on sleep which might have something to do with it.  Later in the evening I went back out and ran 1.25 miles with my daughter.  It was a nice evening.

It was warm (72) and windy but the humidity is lower so it didn't feel too bad.  I had thought of doing some speedwork this morning but after running the first couple of miles I thought it would be better to just take it easy today.  My legs didn't have much in them.  I just had a hard time getting going this morning.  I have been out of my normal schedule for about the last week and I need to get back into a more normal routine.  I did feel better later in the run and picked it up on a couple of the miles just to shake the legs out. 

I am traveling to Huntsville today but the family is going with me so that will make the trip much better.

1:10:15 (7:48 avg)

Huntsville, Al:  It was warm (73) and sunny but didn't feel too humid today.  I was stiff and had a hard time getting loosened up this morning.  After a few miles it started to feel better and I picked up the pace and ran a couple of miles at MP.  The MP miles felt pretty easy but my legs just don't seem to have any zip in them.  After the MP miles I did 6 x 100m strides to try to shake the legs out.  Yesterday I drove down to Huntsville with the family so maybe spending 8 hours in the car had something to do with the way I felt today.

62:27 (7:49 avg)