Random Inspirational Quote

AM: treadmill run - 8mi. w/ 4x0.5mi. MP - 9mph seemed like enough of an effort this morning.  Last night we drove home from Lexington - it monsooned the whole way.  Very stressful :(

PM: It finally stopped raining, but it has also cooled down by about 20 degrees.  Jog over to the track in the new Adrenaline 14's.  Abbreviated, but much more lively intervals: 4x400m and 4x200m at about mile pace - 79, 76, 80, 78 // 36, 37, 35, 35.   My legs are ready for some work after a decent recovery week last week.  6 mi. total - 41:16.  Loving Adrenalines these days :)

1 PM: Fall weather is here!  55 degrees and sunny.  moderate effort for a 14 miler - Terrace Lake, people trail, downtown, and back - 1:44:04 - feeling pretty good till about 12 mi. - which is okay with me 9 days after marathon.  Goal is 90-100 this week and 100 next week with higher volume of MP stuff next week.

OFF - Tail end of the recovery phase from MR Marathon last weekend.  A little beat up after yesterday's moderate 14 miler.  Another long run planned for tomorrow, my weight was awful when I weighed in this evening - I must've put on some muscle! :)

4:15am - run to work from the house.  It was crisp and clear - about 40-45 degrees and dark the whole way.  I was decked out in my 2 blinking light on the front of my clothes and one light on the back since most of this route is county roads.  So, for 14-15 miles I saw about 10 cars total and it was a wonderful crisp morning with clear skies/stars overhead.  Then, the last 4-5 miles was on SR 11 - a heavily travelled state highway with a couple narrow shoulders.  I took a fall in one of the ditches somewhere in this segment and I had to go number 2 really bad starting about here as well!  That part of the run sucked,  The first gas station I came across had an out of order bathroom... :(   I barely made another mile down to the next available! :) 

All-in-all a encouraging, solid, moderate pace long run this morning.  20 miles - 2:22:57 for a 7:09 average pace.  The middle 10-11 miles were all under 7min., so I was happy about that and how it felt.

http://connect.garmin.com/activity/388204605

PM: sore jog home from unit to house.  3.5 mi. - 27:13

Very sore when tried to go out for the evening run - called it off.

Did some core and leg strength stuff throughout the day at work ~15min.  ~15 min. more of the same stuff before bed.  Weigh in wasn't as bad as I thought it would be :)

PM: easy 6mi. - 47:18 -- w/ Jog over to track for stridesx6 and 4x400m  - very sore and not thinking tomorrow is going to go so well...

AM: CR Series 15k in town - over by the fire station across town (part of the new marathon course, actually - 3x5k loops.  PErfect weather in the mornings, now - 45 to 50 degrees and sunny this morning.  This race is interesting because it pairs up teams of 3 (15k relay) with the 15k individual runners.  The race played out almost exactly as I suspected it would place wise, but I ran better than I thought I would.  First 10k to 7.5 miles, I hung with the 2nd place guy.  He gradually pulled away from around 7.5.  I suspect it was an easy pace for him (since he is usually faster).  I don't recall hearing any labored breathing from him.  I kept it pretty even slpit wise, and only wound up with one bad mile.  I have been drinking too much coffee lately, and I suspect this is the reason for some serious GI issues around mile 7.  New fueling plan starting today - less caffeine, and eating a full 3 hours prior to a big workout or race.  It has happened 2 or 3 times now - where I have had a horrible feeling in my sotmach followed by having to go to the bathroom during runs.

15k - 56:57 for a 6:05 avg. - 15k PR ( I can do better!)

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