The Next Step

After a real easy week last week and several days of not running I was ready to get back out there.  It was a nice morning (70) and the humidity was down with some clouds which made for pretty good running weather.  As I started out I was a little stiff from the hiking the last couple of days.  The first couple of miles were very slow but then started to get loosened up and felt real fresh.  I got into a pretty good pace and the miles just seemed to start clicking off.  It never felt difficult the whole time going the extra distance.  I even picked up the pace the last 5 or 6 miles.  This was my longest run since I did my first marathon 3 years ago and it seemed pretty easy.  I think all of the base building has really paid off as I increase the distance on these long runs.

2:28:29 (8:15 avg)

Very nice morning for running today (60, sunny, light wind).  I felt pretty good with just a touch of soreness from yesterday's long run.  I started off easy and picked it up a little after a couple of miles.  It was one of those runs you can put on cruise control, zone out a little and just enjoy the great day.  It was a little different for me since I usually take the day off after a long run so we will see how this week goes.

64:51 

Traveled up to Washington, DC last night for business.  It was a nice morning in DC (around 65 with low humidity).  I felt good this morning but still had a little soreness in the legs from the long run on Sun.  I just took it easy but did do some strides at the end.  Hopefully I will be able to get in a little longer run in tomorrow depending on meetings.

66:23

Still in DC and it was a nice morning but glad I got out early because it is going to be hot today.  I did a med-long run this morning and felt better today than I have the last couple of days.  Just took it easy and maintained a pretty even pace but did try to pick it up a little the last couple of miles.  It is a good change of pace running up here since most of the routes are rolling hills which I don't get at home.

1:40:11

Last day in DC and it was warmer and more humid this morning.  Just did an easy run.  Felt pretty good and just took it easy.  This has been a pretty good week considering the business trip.  Luckily my schedule has allowed me to stay on schedule with the running.  Really glad to be heading home tonight.

66:14

Back home and a warm/humid day (76, sunny).  Today I planned a 4 mile tempo run.  I felt kind of tired with lack of energy starting.  After a 2 mile warmup I was feeling a little better.  The goal for the tempo was 4 miles at 6:50 pace.  I started the tempo and increased the pace to what I thought was goal pace but came through the first mile in 7:17 way off pace.  I picked it up a little too much for the second mile and ran it in 6:37.  I settled back down to target pace but the effort felt way harder than what I thought it should for this pace.  I am not sure if it is just being tired from the extra miles this week, the heat or maybe a combination on both.  Anyway, I expected that I would be able to run this pace and not feel like I was pushing.  I thought it would be comfortablely hard.  I will give this workout another shot next week and see how it goes.  Here are the splits:

1st - 7:17

2nd - 6:37

3rd - 6:51

4th - 6:54

Overall 61:27

Went down to my wife's family for the weekend and spent some time on the lake and golfing.  I was able to squeeze in 5 miles between activities.  This wrapped up a pretty good week for me mileage wise.  Since we were visiting the family I couldn't do my long run for the weekend so I will hopefully be able to do it Monday morning.

41:21