The Next Step

Great morning for running.  Temp of 58, cloudy and light wind.  Felt good this morning.  Started off easy and then got into a good groove after a few miles.  Nice start to the week.

1:28: 51 (8:05 avg)

Huntsville, AL: Pretty nice morning.  Temp around 65 and a little humid.  Today's plan was to run a 5 mile tempo at around 6:45 pace.  I started out with a 2 mile warm up and felt kind of tired start but after a mile or so started feel good.  Wasn't sure what to expect with the tempo because my last few were not very good.  Started the tempo and the first mile was ok but started feeling better toward the end of the first mile.  The second mile settled into a good pace and didn't feel like I had to push it to stay on pace.  By the third mile started clicking good.  I came through faster than expected and tried to ease up a little because I wanted to make it for 5 miles.  The forth mile was still fast even though I felt like I was easing up.  The last mile went smooth and didn't have to push too hard to get it finished.  

Here are the spilts: 6:44, 6:42, 6:32, 6:34, 6:27.  

Really happy with the way this turned out.  I haven't had a good tempo in awhile so this was a definite confidence booster. Hopefully, this is something I can build on for future workouts/races.

Huntsville, AL: I thought that I set the alarm to get out early for a run but I guess I didn't do it correctly in the hotel because I woke up late had to rush to get ready and then had meetings all day.  Was pretty bummed out that I didn't get a run in.

Huntsville, AL: Warm and humid this morning.  Just a nice easy recovery run.  Enjoyed the morning sun rise and felt ok today.

66:06 (8:16 avg)

It was warm (70) and humid this morning.  Was kind of tired after driving back from Huntsville and getting in late last night.  Today planned 6 x 1/2 mile.  I did this on the road just using my Garmin so it was hard to judge pace and stay on target. Did a 2 mile warmup and was kind of dragging so wasn't to sure about the repearts but started anyway. The first one was tough getting going but turned out ok.  Felt good on the 2nd and 3rd ones.  The 4th one was a little bit of a struggle and got off pace a few times.  Had to push it on the 5th one and really pushed the last one.  Here are the splits:

1st - 3:05

2nd - 3:02

3rd -2:59

4th - 3:05

5th - 3:06

6th - 3:03

Pretty happy with these for doing them on the road.  I had to stop for cars on the 4th and 5th so kind of through me off.  Just glad to get in a good workout and try to keep building up.

Nice morning today.  Went out planning to do a long run.  I was thinking I might if go 18 if I felt good.  I ran about 3 miles and my left hamstring really tightened up.  I tried stretching it out several times but couldn't get it to feel better.  Thought I better head back before I caused too much damage.  It hurt most of the way back and has been tender all day. I hope this is not something that sets me back for awhile.  I feel like I am starting to get into shape and don't want to lose the hard work I have done.  I will massage, ice and rest and see how it goes.