The Next Step

Ran this afternoon and it was warm (75) and sunny.  I feel like I have finally got over the cold.  Almost felt back to 100% but still was hacking some while running.  I felt good and the run seemed easy.  I decided to do some MP miles since I didn't want to run real hard and I was feeling good.  After 3 easy miles I picked it up and ran the next 4 miles between 7:00 and 7:10 pace.  The MP miles felt relaxed and comfortable.  I need to do more of these on some of my longer runs.  Busy week of travel coming up so not sure how the training will go this week.

51:39 (7:22 avg)

Philadelphia: I had a 6:30 flight this morning then meetings all day.  I was able to squeeze in 5 miles on the TM before a dinner meeting.  Felt good running but it was a real long day.  I wish I could have done more but glad that I got something in.  Another busy day tomorrow.

38:58 (7:48 avg)

Philadelphia:  I had early meetings and was wiped out from yesterday so ran in the afternoon today.  It was warm (79) and sunny.  I am staying downtown so had to deal with stop lights for the first mile but then got on the river trail and it was very nice place to run.  I felt pretty good and just crusied along.  There were a lot of people out this afternoon on a great day.  Worked up quite a sweat in the warmer weather.

1:33:59 (7:50 avg)

Philadelphia:  It was a good morning for running.  Cloudy and around 60.  I didn't feel the best this morning just kind of sluggish.  I took it easy and ran back down on the river trail.  Going out there I ran by the Philly Art museum which is the place where Rocky ran up the steps in the movie and then danced around when he got to the top.  They have a statue of Rocky by the side of the museum.  I didn't run up the steps but if I run by there in the morning maybe I will run up the steps for fun. 

7m in 56:36 (8:05 avg)

PM:  I had a little time before a dinner meeting so I got in a few miles on the TM.  I wanted to do something fast since I didn't have much time and I have ran anything fast this week.  I did a 3 mile tempo with one mile at MP as I transitioned into the tempo.  Here are the splits for the tempo: 6:40, 6:35, 6:27.  I didn't feel the best but didn't feel like I was pushing real hard.  Glad to get some faster running in.

6m in 43:40 (7:17 avg)

Philadelphia: It was a cool morning (55), windy and light rain.  I did the route down by the river.  I felt pretty good and just ran easy.  It rained harder as I went along but not a total down pour.  Today I did run the steps of the Art museum like Rocky on my way back to the hotel.  Glad to be going home today.

55:01 (7:52 avg)

It was a perfect morning for running in IN.  It was 52 with just a slight wind.  I didn't feel the best this morning.  Kind of tired from a long week on the road.  I wanted to do some faster running on planned on running 1-2-3-4-4-3-2-1 minutes with 1/2 the time for recovery at around 6:00 pace.  The first couple of intervals felt pretty rough but seems like the body started responding on the 3rd one and felt much better.  I was able to keep the pace at 6:00 or faster and was starting to really feel it on the last two or three.  Pretty good workout for the day and glad to get some faster running in.  Hope to be able to go long tomorrow.

58:33 (7:18 avg)

Another great morning (56) and sunny.  Today I ran what I think is my first 20 miler this year.  Hard to believe it has been that long since I have run this far but after I finished it felt like it had been a long time. I didn't feel the best this morning.  I am still coughing and hacking from the cold last week and has been causing me not to sleep the best.  I crusied along for about the first 14 miles but then started to feel more tired.  The last couple didn't feel good but probably never does on 20 mile runs.  I was glad to get this in but it does show that I really need to work on my endurance if I am going to run a decent marathon this fall.

2:41:28 (8:04 avg)