The Next Step

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)