The Next Step

Virginia Beach, VI: Flew up here real early this morning so ran after meetings today.  I was warm (75) and very windy.  I felt pretty good today but took it easy because it was longer than I have been running and the warmer temp.  I got a little tired toward the end but glad to get in some extra miles.  It is going to be a busy week so will have to work to make sure I get my running in.

1:14:18 (8:16 avg) 

Virginia Beach, VA:  Early morning meetings so ran after work today.  It was raining/storming so stayed on the hotel TM.  Planned to do 3 miles today at tempo pace.  Not sure exactly what I should be running for tempo pace now but decided on 7:00.  Ran a couple of mile to warmup then ran the next three in 7:03, 6:58 and 6:53.  Felt pretty good and controlled.  Want to build up to 4 mile tempos then start dropping the pace.

46:02 (7:41 avg) 

Virginia Beach, VA:  Early meetings again today so ran after work.  It was a nice day with temp around 75 and pretty windy.  Ran down along the board walk and is always nice to run along the ocean.  I felt pretty good and just cruised along.  

57:46 (8:15 avg) 

Had an early morning flight today but we got delayed so didn't get back home until late afternoon.  Ran after finishing up some work.  It was a nice day.  Temp around 70 and pretty windy.  I felt good today and ran at a pretty good pace.  I didn't push it just ran by feel.  Would have liked to have gotten a few more miles in but considering the flight delay glad to get something on the books.

47:23 (7:54 avg) 

Nice day today.  Temp around 70 with no wind.  Felt good today.  Ran about 3.5 miles easy then did 6 x 2:00 at around 6:30 pace or better with 1:00 recovery.  Felt good on the repeats and felt like I could have went faster but held back.  I don't want to overdo it coming back and am trying to focus on the long term.  Would like to get in some low key races this fall just to see where I am at and how I am progressing.

54:57 (7:51 avg) 

Worked at the school this morning for the musical so didn't get out to run until around 3:00.  It was nice temp (64) but extremely windy.  I tired to pick a route where the wind was mostly to my side and this helped.  I felt real good today and ran faster than I intended.  Just planned on an easy recovery run but felt good so just ran by how I felt.

63:02 (7:53 avg)