The Next Step

I was able to get out for a few miles this afternoon while the girls were doing some baking.  It was warm (80) and pretty windy.  I still felt a little tired starting out today but felt better after a couple of miles.  Just tired to take it easy.  I am hoping that this is the start of a good week.  The last couple of weeks have not been too good because of travel and vacation so this week it is back to the schedule.  One of the goals that I set for this year was to race more often and I am not following through on that.  I need to get some races scheduled and see how my training is going plus just enjoy the racing.  Now off to teach youth group.  This is our last session for the summer so going to have a party.

39:09 (7:50 avg)

Nice morning (70) with a little more humidity.  Today I planned on doing a 4 mile tempo run.  I have been kind of flat the last couple of weeks and have just been running mostly easy runs.  I have not been doing many workouts and I have been missing a run every fews so I have not been as consistent with my training as I would like.  Today I wanted to get back on track and start off with a tempo workout to kind of see where I am at and then hopefully build from there. 

I felt sluggish starting but woke up after a little bit and felt better.  I started the tempo after a 3 mile warmup and wanted to run controlled not pushing too hard.  I thought I should be able to run 6:50 pace comfortably so that is what I set for the goal.  Here are the splits for the 4 miles:

1st - 6:51

2nd - 6:50

3rd - 6:43

4th - 6:36

I felt controlled most of the way and only thought I was pushing it on the last mile.  Was mostly satisfied with the run but disappointed that I haven't made any progress this summer.  This is basically where I was at in the spring.  This is not suprising though since my running this summer has not been very consistent.

58:59 (7:22 avg)

PM: Ran with my daughter.

It was cloudy today, humid and 70.  Pretty nice morning for running.  Starting out I was stiff and had a hard time getting going.  Felt better after the muscles warmed up and was able to get into a comfortable pace.  Just took it easy and tired to relax.  It started raining about half way through the run but it was light and felt good.  I picked up the pace a little the last 4 miles and felt good when I finished.

1:26:09 (7:50 avg)

It was warm (74) with some light rain when I started today.  I felt pretty good getting started today.  Probably the best I have felt running in a couple of weeks.  After about 2 miles it started raining really hard and rained for the next 4 miles before it quit.  I was totally soaked an a older lady came up beside me in her car and asked if I needed a ride somewhere.  It was nice of her but I guess most people don't understand runners.  I was actually having a great time and felt really good the rain was keeping me cool.  I am going to have to talk with my wife because I had soap suds running down my legs from my shorts.  Guess the rinse cycle didn't work to good  :-)

54:55 (7:42 avg)

Went to Ky to visit family.  I got together with a high school friend and did a 20 mile bike ride.  It was fun and had some great weather.