The Next Step

Normally Sunday is a day off for me but I have some things coming up later in the week where I will probably miss at least one day so running today instead. Since Hurricane Ike was coming through today we had wind gusts up to 50 mph and rain so I retreated to the treadmill. While I ran I watched the Colts pull out an ugly win against the Vikings but I guess a win is a win. I felt good today after yesterday's MP run. One thing that I have noticed since I increased my weekly mileage is that I recover much faster from hard runs. In the past I would be wiped out after a run like yesterday in the humidity but felt good today. This will be my last normal week of running and then will start the taper. Hope I can get one more good week in.

64:16

Ike moved on so this morning it was nice (58) but still windy. Today I planned on doing some speed work as I try to sharpen up over the next few weeks. I planned on doing 8 x 800 in 3:10 with a couple of minutes for recovery. I did this same workout a couple of weeks ago so I wanted to be able to compare to see how I am progressing. I did a 2 mile warmup and then got into the workout. The first few felt pretty good. Hard but comfortable. The middle ones I felt like I was working harder then the last two my legs were starting to feel tired but was able to hold the pace. Overall I think I felt much better this time doing this workout and my splits were a little better and more consistent. Here are the splits:

1st - 3:08

2nd - 3:07

3rd - 3:05

4th - 3:07

5th - 3:07

6th - 3:05

7th - 3:05

8th - 3:03

It felt good to run a faster paced workout.

1:10:16

It was a beautiful morning to run (57) and I did a medium long run today. I felt good this morning and started off easy the first few miles. The legs felt good so I gradually picked up the pace as I went along. After 10 miles, since I was feeling good I decided to pick it up some more and ran 3 miles at MP. It was good to be able to run faster at the end and I was glad the legs felt good after yesterday's workout. It is strange how the body goes through ups and downs. After running hard yesterday I was expecting the legs to be a little stiff/tired this morning and it is actually just the opposite. I guess I shouldn't try to figure it out but just flow with it.

1:50:12 (7:52 avg)

If only every day could be like today (56, calm, sunny). After a couple of hard days I just wanted to take it easy today. The legs felt a little stiff when I started but much better after a mile or so. I ran real easy and just enjoyed the beautiful morning. Planning on a tempo run in the morning so want to be ready for that. This is the last week of normal training and then will start cutting back for my taper.

65:42

Another great running day (54, calm). Today I planned on doing a 6 mile tempo run on the track. I wanted to run it on the track so I could keep the pace consistent and I wanted to run it knowing the exact distance. I wanted this to provide me with a snapshot of where I am at right now. I set my goal to try to 6:40 pace. Did a couple of mile warmup and the legs didn't feel great but ok. I started the tempo and the first mile felt ok but by the second my legs felt heavy but I was staying on pace. I was able to keep the pace consistent even though I was feeling the best. The 4th mile was actually the toughest but I relaxed and actually felt better on the 5th and 6th miles. Here are my splits: 1st - 6:45 2nd - 6:36 3rd - 6:35 4th - 6:36 5th - 6:35 6th - 6:25 I was really happy with the run because the pace was good even though I didn't feel like I had my best. I was really glad to nail the last mile to show that I had something left.

I am going to the Ryder Cup tomorrow so won't be able to run but plan to get a long run in on Saturday.

65:59

I went to the Ryder Cup yesterday and didn't get a chance to run but came home today. I had planned on doing a long run when I got home today but when we got home there were severe thunderstorms so I couldn't get out in time to do the long run. I changed my plans and did a short run on the treadmill today during the storm and will try to go long in the morning. Not what I hoped for but I guess you have to be flexible. I had a good time at the Ryder Cup. There was a lot of energy and excitement in the crowds plus got to see some good play.

47:56