The Next Step

It was really hot and humid today (94 with 100 heat index).  I had some time so went for a 20 mile bike ride.  It was nice to be able to get the breeze on the bike to keep cool.  Also, good to just shake out the legs.  I want to have a good week running this week but have to travel again so need to try to schedule.

It was hot (78) and humid this morning but luckily it was overcast and had a little breeze blowing.  I felt good this morning getting going but just ran easy.  I did have a little pain in my left knee for a mile or two but it went away.  I will do some ice today and hope it doesn't get any worse.  Feel like I am starting to get back into a good routine.

7m in 55:44 (7:58 avg)

PM:  Lisa and the girls went to a Disney concert tonight so I had some extra time and was able to get a second run in.  It was warm (80) and humid evening.  I went to Southeastway park to run the trail loop around the park.  It had rained about an hour earlier so the trail was pretty sloppy in places but it was kind of fun splashing around.  My knee didn't bother me at all so not sure if that is because of the soft surface or maybe it is better.  I did throw in a few hill sprints along the way and did a couple of pick ups of about 1/2 mile.  Also, ran the last 1/2 mile barefooted.  I have been reading alot about how it strengthens your feet so thought I would give it a try.  It felt good and didnt' notice a big change in my stride except on the downhills. I had to adjust and run a lot softer on the downhills.  Probably much more efficient.

7m in 57:50 (8:14 avg)

It was warm and sticky this morning (75 with 85% humidity).  I was tired from the double yesterday.  It has been awhile since I have ran a double and I could feel it this morning.  I decided to just take it easy because of that and the warm weather.  I did feel a little better as I went along.  When I got back I was completely drenched with sweat.  Don't like the humidity.

8m in 65:01 (8:07 avg)

DC:  I had to squeeze my running in between meetings today so didn't have a lot of time.  Also, had to run on the hotel TM because I hadn't scouted out an area to run and didn't have time to find somewhere.  I felt good and decided to put some hills into the run so I did 8 x 1 min at 4%.  I haven't been doing much hill running so it was good for a change and something that I need to do more of.  I will try to get in a little longer run in the morning before meetings and then heading back home.

7m in 55:25 (7:55 avg)

DC: It was hot (75) and humid this morning with some wind.  I felt sluggish this morning getting started and ran real easy the first few miles.  Starting running more normal pace after a few miles and felt better.  The route I was running was rolling hills so that was good since I don't get to run hills very often.  After about 8 miles the sun was up and the heat/humidity was taking its toll on me.  Plus I didn't take any fluids with me so that was a factor as well the last 3 miles I didn't feel the best.  About a mile from finishing I tripped over a steel rod sticking out of the ground and fell.  Cut up my hands, knee, hip and shoulder but mostly just road rash.  I don't know why there was a piece of steel sticking out of the ground on the edge of a running path.  So finished the last mile running easy.

1:29:45 (8:10 avg)

PM:  Ran a little over a mile with my daughter.  Tomorrow she starts running with the CC team after school so we just took it easy.

Back home and was welcomed with a beautiful morning (60, lower humidity and no wind).  My knee was a little stiff from the fall yesterday but not too bad and I was very sluggish this morning.  I started easy and never could really get going.  I did run about 1/2 mile at tempo pace just to see if I could wake the legs up.  There is an 8k race in the morning that I am think about running.  Not sure if I should run the race or just do a long run.  I am trying to build my mileage back up but the race would be a good workout.  Probably just make a decision in the morning depending on how I feel.

56:36 (8:05 avg)

Ran the POG 8k in Morristown this morning.  It was a nice morning (around mid 60's but felt humid to me).  I was able to meet fellow FRB member Denny Utter before the start so that was cool. I did a couple of mile warmup and was feeling ok but didn't really know what to expect since I haven't raced since May and that was a half.  Also, my training has been up and down this summer without any faster training.  I decided I would go out around 6:20 pace and see what happens.

When the race started I was able to get into my target pace pretty quickly and it felt ok so tired to settle in and stay relaxed.  I went through the first mile in 6:22 so was right on pace.  I was still feeling ok and there were a couple of people in front of me picking it up so I went with them which helped me stay on pace and came through the second mile in 6:19.  I was starting to feel the effort and getting concerned if I would be able to hold this pace the rest of the way.  I was able to hold my position but slowed down to 6:28 on the third mile.  The forth mile was my worst I was really starting to struggle so slowed down to keep from blowing up.  The 4th mile ended up being 6:43.  With one mile to go I could hear someone coming up on me and I didn't want to let them catch.  I was also kind of mad because I felt like I was giving in too easily so I started pushing to pick back up the pace.  The whole last mile I could hear the person behind me but they didn't catch me and I was able to pick up the last mile to 6:32.  Came through the finish in 32:24.

Overall I am happy with the race.  I ran this same race last year in around 35 minutes so this year was a big improvement.  However, I feel like I left a little in the tank on that 4th mile.  I probably could have pushed it more.  I think if I raced more often I could improve in this area.  Also, it is very easy to see that my training is not where it needs to be.  I have been getting some decent miles in but am really lacking on tempo runs and strength building runs.  I will work to get more of that in my schedule.

I ran a 3 mile cooldown with Denny and it was good to meet him and get to talk more.  He great job representing the blog with a 5th place finish! Hopefully we will run into each more often in the upcoming Indy races.