The Next Step

It was nice this morning but the temps are starting to creep back up and so is the humidity.  I felt pretty good this morning but just started out easy to get the legs warmed and moving.  I did about 6 miles and then went to the park and ran 8 x hill sprints with easy recovery.  It has been awhile since I have ran the hills and I could feel it in my legs.  I have been a little leery of running hills because of the injury earlier in the summer but everything felt good today.  This is definitely something that I need to continue to do in my training.  After the hills did a couple of easy miles back to the house.

1:17:22 (8:36 avg)

I had to leave this morning for Philly but I got out early before my flight.  The temps was up and the humidity is starting to get back up.  Today I planned to just run easy so I did something that I normally don't do and left my watch at home.  It is sometimes liberating to not be a clock watcher and just enjoy the run.  It was a beautiful sunrise this morning so that was enjoyable.  I felt pretty good and was glad to get this in before a long day of meetings.

Philly:  It was warm and humid this morning.  Around 70 degrees.  I stayed downtown in the historic district so it was about 2 miles to get to the trail by the river.  I used the 2 miles through town to get warmed up and then the 2 miles back as a warmdown.  Along the river I did 5 miles at around MP.  I felt kind of sluggish on the warmup and during the first MP mile but started feeling better as I went along and finished off the MP miles pretty good.  Here are my splits: 7:28, 7:22, 7:08, 6:57, 7:01.  I would have liked this to be more even but had a hard time getting going this morning.  The last 3 MP miles felt good and didn't feel like I was pushing at all.  Only issue is I have been having some pain in my achilles. Nothing that will keep me from running but enough to notice.  I need to take better care of this so it doesn't get worse.  Been going on for a couple of weeks now.

68:03 (7:34 avg)

Philly: Hot and humid this morning.  I just did an easy 7 miles and again ran out to the river and along the trail.  A lot of people out this morning biking, running and rowing.  Very nice to see a lot of people out exercising.  That is something I don't get to see as often in Indiana.  I felt ok today nothing special just trying to stay consistent and get in the miles.

56:06 (8:01 avg)

Back in Indiana and it was a nice morning but extremely windy.  I felt good this morning other than my achilles was sore and tight.  I have started icing it and hope it doesn't get any worse.  It did loosen pretty quickly and didn't bother me the rest of the way.  I added in 6 x 100 m strides toward the end of the run and those felt good.  As long as the achilles is good tomorrow I will try to go longer.

62:50 (7:52 avg)

Beautiful morning today with temps in the mid 50's but still very windy. I am still trying to build up my long runs and today did 14 which is the longest I have went in awhile.  I felt good this morning and the running came easy.  I really enjoyed the cooler temps to and that probably made the run feel easier.  I came back the last half into the wind but still ran a faster pace coming back.  Now some yard work and then a baseball game tonight.  Everyone have a great Labor Day weekend.

1:50:20 (7:53 avg)