The Next Step

Since I didn't get to do my long run over the weekend I got up early today to get it in. The weather was much better since it was cooler and the humidity was down (62). I started off real easy the first couple of miles then got into a grove. I felt good but did have some aches in the knee but for the most part it was ok. After about 8 miles I started picking up the pace a little and went faster all the way until I finished. Ran the last couple of miles around 7:40. It was a good run and felt pretty good afterward for running 22 miles.

2:56:35 (8:02 avg)

Beautiful morning for running (58). I had a little soreness from yesterday's long run but actually felt pretty good compared to how I have felt in the past after a long run. I did have some soreness/tightness in the knee again so not sure if I can get through a long run without having some problems. I will just continue the ice/streching to see if I can keep it from getting worse.

I just took it easy today but felt good later in the run so finished with a couple of faster miles.

65:20

Had to travel to Warner Robins, GA last night and didn't get in until very late due to the FAA mess yesterday.  It was a decent day for running considering this far South (78, humid).  I wanted to do a few extra miles today and found a good route through some neighborhoods.  It was however very hilly which provided a good workout for me.  There was hardly any flat ground and was either going up or down all of the time.  This is not normal for me.  My knee felt better today but still felt it several times during the run.  Running wise I felt good today and feel recovered from the long run on Monday.

1:30:40

I had an early meeting today and since I was in an unfamilar place, couldn't find any good routes without a lot of traffic and didn't want to get out on the roads in the dark I decided I would run on the treadmill today in the hotel.  I wanted to do a 5 mile tempo around 6:50 pace and see how I felt. 

I started off with an easy warmup and the legs felt heavy/sluggish from the start so not a good feeling going into the tempo.  I started the tempo and the first mile didn't feel good but I didn't want to back off.  Second mile was a bit better but not much.  The 3rd, 4th and 5th miles I felt a little better but was pushing more on the 5th mile.  Here are the splits:

1st - 6:56

2nd - 6:52

3rd - 6:51

4th - 6:48

5th - 6:40

The good thing about doing this on the treadmill is that it is easy to control the pace.  I probably could have done the first couple of miles faster but I wanted to make sure that I got the full 5 miles in.  Not a bad run but wish I was further along with these tempos.  It is getting better I think.

1:00:23

Still down in South GA today and out real early so the weather was pretty good.  Just did an easy recovery run today.  I felt pretty good and the knee was not too bad.  Only bothered me a couple of times. Looking forward to getting back home today and hopefully get in a long run tomorrow.

58:12

I got up a little later than I wanted so it was warmer (72) then I hoped but still a good day. I felt ok today but the legs were a little tired. I ran comfortable and easy for most of the run but ran 5 miles in the middle at MP (between 7:10 - 7:25). The MP didn't feel the best. I felt like I was pushing too hard for MP. I thought I might run longer at MP but decided I should probably just run the rest easy and try it another day. This is the highest mileage week for me ever so guess it is normal for the legs to not have much zip in them.

2:23:36 (7:59 avg)