The Next Step

Nice morning today but it is starting to warm up again.  It was around 60 today with some wind.  I was sluggish getting going this morning.  I had a good rest day yesterday with the family but was just dragging this morning.  I started off easy and never really got going today.  I did add in 6 x 100m strides which went well and seemed to wake up the legs a little.  Another week of travel so will be heading to Norfolk later today.

54:20 (7:47 avg)

Virginia Beach, VA:  I had a hard time sleeping last night and then early morning meetings so I didn't get out until have work today.  It was hot (88) but luckily had some brezze off of the ocean.  I ran along the boardwalk which is nice seeing the waves, etc.  I was stiff and tight for some reason today so I just took it easy.  Also, the heat kind of took it out of me.  I am hoping to feel better in the morning and maybe get in a few tempo miles.  I feel bad having a couple of shorter runs to start the week.  Not what I was planning but will be glad when all of the travel clams down.

54:41 (7:49 avg)

Virginia Beach, VA:  I had early morning meetings again today so got out early but had to cut the run short.  I wanted to get some faster stuff in but because of the shorter run only got in 3 miles.  I was dragging a little this morning and didn't feel the best getting going.  Because of that I did 3 miles easy before I jumped into the tempo.  The first mile of the tempo was a struggle but I started to feel better as I went along.  Ended up pretty good.  Here are my splits for the 3 miles: 6:51, 6:41, 6:31.  Kind of weird that each mile was 10 seconds faster.  After this I did a 1 mile warmdown.  Pretty good run considering the lack of time.

52:28 (7:29 avg)

Back in Indiana and it was a nice morning with temps around 60 and pretty good wind.  I was tired this morning.  I think all the travel and work stress is catching up with me.  I just took easy and started off real slow.  The first 3 or 4 miles I was dragging but felt better after that.  It ended up being a good run and I felt much better when I finished.  I was glad to get a longer run in during the week.  

1:28:40 (8:03 avg)

It was an absolutely awesome day for running this morning.  Temps in the mid 50's and no wind.  I felt ok today nothing special.  Today I planned on getting in some MP miles just to get some extra faster miles for the week.  I ran a few miles warmup and was sluggish starting but felt better as I went along.  My goal was to run the MP miles at around 7:10 pace.  Not really sure what MP is these days but seemed like a decent target.  I did the 4 MP miles with the following splits: 7:13, 7:08, 7:06, 7:02.  It was good to run a little faster as I went along and the miles felt very controlled.  I didn't feel like I had to push to keep the pace.  Actually a few times I looked down at the watch and was running faster than I wanted so had to back off.  Overall a good run and if I can get in a long run tomorrow will cap off a good week.  I have had about 3 weeks of solid training and I can feel the body starting to respond.  It is a good feeling and one that I haven't had in awhile.  

60:45 (7:36 avg)