Long May You Run

13.79 miles 2:00:52  8:46 ave pace.  9 miles on the track.  I wound up running a progression.  It's about a mile and a half to the track then I ran 9:00  8:57  9:06  8:52  8:53  8:56  8:42  8:38  8:32  8:20  8:30  8:19  

I took yesterday off.  First day off in about the last 27.  I sure felt rusty when I started this run today, like I had not run for a long long long time.  By the time mile 5 rolled around I started feeling pretty good and pretty normal.  I feel bad for taking yesterday off, it goes against my monster miles madness March month mantra.  I feel shame, like a ate a box of girl scout cookies. 

5.9 am miles 53:04  9:00 pace

14.15 pm miles 2:06:06  8:55 pace  9.5 miles on the track, the rest was the run to the track and home.  wanted to keep the pace under 9.  I'm planning the same run tomorrow, not sure if I will try to hold under 9.   Cant hit 100 this week, took sunday off and I'm not running 20 on Saturday.  Should be able to scare 90.

6.15 am mile  8:55 ave pace

14.22 pm miles 9.25 on the track 2:11:08  9:13 pace.  The mileage caught up to me.  this was one heck of a grind of a run.  I hope I recover overnight, doing this again tomorrow sounds impossible right now.

5.65 am miles  53:30 9:28 ave pace

14.35pm miles 2:15:16 ave pace 9:26.  Glad this one is over.  I decided to really beat myself up tonight and run "Capitol Mountain".  The run up B St wasn't too bad, actually nice.  I didn't really mind all the other uphill portions but the downhills were not very comfortable, especially coming down from the Capitol.  That downhill mile is an extreme body beat up.  I look to be in good shape to hit 90 this week.  I'm very happy about that.

6.15 am miles 58:04  9:27 ave  No evening run, what a relief.  I will spank out a 10 tomorrow morning to put me at 90 and I'll call it good.  Sunday is up in the air right now.  I didn't run last Sunday and I think it put me in a funk Monday instead of feeling refreshed, but who ever feels refreshed on a Monday?  

It's been a slow grind of a week, I'm trusting this will build strong legs to hold my goal pace for the last few miles of the marathon.  It's worked in the past.   

10 miles out and back from home.  Excellent run today.  Didn't think I had it in me.  1:21:23  8:08 ave.  progression run 9:29  9:06  8:55  8:38  8:14  8:09  7:46  7:18  7:07  6:50

I didn't think I had this in me today.  I thought I was in for a 9 and a half minute slog, like the other runs this week.  I feel like my training is working.  this run surprised me.