The Long Run

Did Nancy R. 's one hour spin class then went for a short run once I got back home (to water fountain and back). I can't say that the classes are getting easier but I'm starting to feel less lost. I think I'm feeling some increased leg strength which I could feel during yesterday's track workout.

Another benefit, is it seems to be fixing up my hip issue.  It does make it hard to not miss some running miles but I'm ok for now.

Great run this morning with Joe G, as well as various guest appearances and cameos from many others.

Started out at Longleaf just after 5:00, did a loop through that neighborhood, then headed up Starkey Blvd with stop at Diane's house for refreshments before heading into the park for a bit, then turning around, back to Longleaf.

Joe had 20 miles on his schedule and I ended up doing almost all of it with him. We were at a 9:00 average up to mile 13, then gradually picked it up. Weather this morning was a blessing.

Wore my new $38 Brooks Launch - thanks to Keith for the online coupon.

Feel grateful to get another good week of running.  With the volume going up and some more focused runs, started to feel a little more confident.

Started in the neighborhood, then past the golf course and over to the Y for a drink of water, and then back. Ended up being a little bit farther than planned but felt pretty good after Saturday's long run.

Last Monday, when I did just over 10 miles I was pretty happy about that, it was my first 10+ mile weekday run, so I thought I would try to do the same thing today.

I did some stretching and upper body exercises as well as some leg strengthening exercises (although I need to do more and maybe follow a structured plan).

Hanging in there, let's see how the week unfolds, hoping for good things!!

Nancy's spin class ran a little bit long today, got off the bikes did some stair sprints, wall sits, medicine ball stuff, then back on bikes. Different stuff today which is always nice.

After I got home did a short easy run to the water fountain and back.  My legs felt tired, but my core felt better than it had been feeling a few weeks back, hopefully I'm turning the corner and getting back to a strong core to keep myself injury free as I ramp up the miles.

Hopefully on track for another mid to high 50's week for mileage.

Retry of last weeks 2x2 with better results (a little nicer weather than last week helped).

3 mile warmup, then 1st set was 6:35, 6:38, then 1 mile easy, then 6:27, 6:23, then half mile easy, then 1 mile at 6:15, then cool down.

Felt good to improve.  I was pleased with the second set because it felt better than the first set, I didn't have to concentrate to get the faster pace, I just imagined my legs turning over faster.  Then the one mile at the end felt good and I almost pushed it a little faster but decided not to risk letting my stride get sloppy.

I'm on my way to 3x2, and then after that try 2x3.  

"slept in" and arrived at Starkey at 6:30. I ran the first 5 miles with Liz, then did another 1.5 miles with Steve.

After turning around gradually picked up the pace.

Attempted the last two miles at 6:25. Not quite there yet, but did 6:28 and 6:41 - so not bad for almost 80 degree finish. I think this was the first sub-8:00 long run in quite some time.

Just before I was at the last two miles, my pace was around a 7:40 and it felt pretty hard but I wanted to try the faster pace.  I was surprised during the first mile that I could just turn it on like that.  However, during the second mile it felt like I was at the same effort but was slowing down.  I put some more effort and was able to go a little faster but not quite down to 6:30.  Good test at least.

Snacked on some cherries (thanks Barb!) after the run before heading home.

Ran around the neighborhood then crossed Trinity Blvd and ran the Kinsmere loop before heading home.

Felt a little sluggish at first but once I relaxed it felt easier. Kept waking up last night so probably just tired from that.

After the run I did my usual post run exercises ("cannonball cool down"), and then a little bit of upper body and leg strength exercises (better than nothing amount).  I think I need to try and schedule something a little more formal in the way of plyometrics.

3rd week in a row of doing Monday morning 10+ mile runs, good way to start the week.

Finally did 3x2 mile workout. Warmup, then three 2 mile repeats, with 0.8 mile rest between

• 1). 6:59, 6:52
• 2). 6:25, 6:29
• 3) 6:27, 6:26
  

- still pretty dark during the first set and nearly ran off the path a few times when blinded by headlights (time to start wearing a light I think). The second two repeats were good, but now I'm pretty wiped, hopefully that is good.

Again this time, I debated whether to attempt this work out as I was not feeling 100% ready.  I'm glad that I tried.  I think I ate too much rice last night and not enough protein or something to balance it out.

Mile warmup with Joe in Longleaf, then added some people to the group (Keith, Victoria, Jammie), ran to Diane's house, then into Starkey.

On the edge of some lightning moving away from us (but still a little too close for comfort).

Return trip with Joe, and then picked up the last two miles to 6:31 and 6:21 (a little better than last week).

At about 11 miles, we had been running around an 8:40 average and Joe wanted to do his last 5 miles around an 8:00 pace.  I was thinking to myself it sounded hard.  I'm not sure why I was thinking it and it turned out to not be a problem to pick up the pace, it had just seemed that way in my head.

Approaching the last two miles, again I had thought that trying to hit 6:30 or faster seemed impossible.  The first mile started out more in the 6:40 range but I gradually improved by trying to run smoother and more relaxed.  Last week when I tried this I made the first mile ok, but slowed down on the second mile.  But this week was able to pick up the second mile faster than the first, so that was a small victory.

Also, thanks to big Steve for cold gatorade top off with 2.5 miles left to go, thanks! (he had a secret cooler tucked behind some bushes which he insisted on sharing with us).

Spin class included time off the bike for stairs, squats, medicine ball and push-ups, then final 5 minute hard on bikes. 4 mile run once home, saw Nikki and Lisa on my way out. Extra mile today from what I usually run on Wednesdays, nice marbled sky to look at.

Warmed up with a little bit over 2.5 miles,

then did a 6 mile tempo run - 7:13, 6:49, 6:48, 6:47, 6:47, 6:36.

First mile had a lot of people and puddle dodging and nearly running off trail from oncoming headlights, I will bring a light next week. So, even though it wasn't quite what I wanted it wasn't as bad as it could be and I was glad I was able to transition to the pace I wanted for the remaining miles.

Overall felt great despite some leg soreness from yesterday's spin class.  Going to take it easy tomorrow and then am considering doing a 5K on Saturday, one that I did two years ago around this time.  I haven't run a 5K since December so I'll have to see what I can pull together.

Went to the Y this morning to run with the group.  No intervals today, just a straight through run. I was glad I didn't run yesterday since my legs were still a little tired today from the weekend. Ran with Joe for the first 4 miles until he went ahead. Warm and windy this morning.  If it wasn't for the windy part it would have felt pretty oppressive.

Didn't have an exact plan but decided I should do something. Warmed up with about 3 miles easy. Plan I came up with was to do 1 mile at just under 7:00, run easy for a mile and see if I could then do 3 miles at sub-6:30. The first part went well, but the three fast miles were good but not quite there

- 6:38, 6:39, 6:32.

I was kind of wondering to myself how I was able to do 3.1 miles at a 6:05 pace just this past Saturday, but I guess it is a completely different mentality.  It's one of the reasons for racing - to see what you can really pull out when you reach inside.

With the heat (close to 80 degrees with typical Florida summer humidity) and feeling a little worn down it was a good effort and probably what I needed, so I'll call this run a success!