The Next Step

I missed the last 3 days running. My oldest daughter graduated from High School (hard to believe) and we had a lot of family in as well as many activities.  It was a great time and very proud of her.

Today was a beautiful day.  Temp around 60 and sunny with some wind.  I felt good (probably from the rest) but just ran easy to get back in the flow.  

63:11 (7:54 avg) 

Beautiful morning.  Temp in low 60's and light wind.  Went to the track today.  Plan for today was 12 x 400 at 90 then 4 x 200.

Ran a 1 1/2 warm up then ran the 400's with 200 m jog between.  Felt pretty good on these.  Was starting to feel it in my legs around the 10th one but didn't have to push too hard.  Ran the 200's fast but tried to stay controlled.  Felt like it was a good workout and starting to make some progress.  Here are the splits:

400's: 90, 89, 89, 90, 89, 90, 89, 90, 89, 90, 89, 89

200's: 38, 39, 39, 39

Nice morning today.  Temp around 60 and no wind. Felt a little sluggish this morning.  Probably from the workout yesterday.  Started feeling better as I went along.  Just an easy recovery run. 

65:30 (8:11 avg) 

Nice morning.  Temp around 60 and light wind. Still felt tired today and the legs didn't have any zip in them.  I still wanted to get something out of the workout so did 4 miles at MP (around 7:10).  It was a little struggle because I was tired but was a good simulation for how you feel at the end of a race.

 52:47 (7:33 avg) 

Got out a little later this morning.  It was still nice around 60 and cloudy.  Felt pretty good today and just crusied along.  Nice to get in a longer run.  Ended up being a decent week and now need to build on it.

1:36:17 (8:02 avg)