The Next Step

Nice day today but pretty windy.  Was raining but managed to get my run in between the rain.  I felt a little sore today from the race on Sat but not bad.  Other than that felt good and just ran easy to work the soreness out of the legs.  Excited to get going again and build off of this race.

48:19 (8:03 avg) 

Nice morning.  Temp in high 50's with light wind.  I was tired this morning and had trouble getting going.  Just took it easy for the first couple of miles and then seemed to get in a groove.  Glad to get in the miles and hope some zip comes back in my legs.

65:56 (8:15 avg) 

Beautiful morning.  Temp 56 with light wind.  I was still dragging some this morning.  Just took it easy the first couple of miles and then started to feel better.  Did 4 x 100 m strides toward the end just to shake out the legs.

48:13 (8:02 avg) 

Another great morning for running.  Temp 58 and no wind.  Today I planned on doing a 4 mile tempo at around 6:50 pace.  Still felt a little tired this morning so took it easy on the 2 mile warm.  At the start of the tempo had to push it to get going.  After a 1/2 or so started to get into the groove.  Felt better on the 2nd and 3rd miles then started to feel some effort on the 4th. Overall a good run and starting to feel some fitness coming back. Had some tightness in my calf so have to keep an eye on that.  Same area as last injury.  Here are the miles splits for the tempo: 7:00, 6:48, 6:50, 6:44.

52:27 (7:29 avg) 

Rainy morning but I was able to squeeze in my run before it started again.  Felt better today.  Just ran easy but legs seemed to feel more alive.  Still some tightness in my calf so keeping a close eye on it and icing, etc.

66:05 (8:16 avg) 

It was a little cooler this morning (48) and windy so felt cold.  I felt good today but just took it easy.  Had to hold back the first part and then got into a good pace.  Nice to be getting the weekly mileage back to a respectable level.  Hopefully build up to the 50's in the next few weeks.  

1:34:29 (7:53 avg)