The Long Run

Nice easy run this morning (except for one mile).  I went to the Y about 6:45 and did some bike and rowing machine to warm up inside first.  It was back to chilly but still nice at about 50°.  Dixie showed up a little bit past 7:00.

We took the first couple of miles at an easy pace (although they felt faster), then the pace gradually crept up.  The 5th mile was at 7:25, so I started watching the pace and slowed down a bit with the last two miles at about 7:50.

Foot was a lot better today, but I still need to keep an eye on it until it is 100%.

Average pace: 8:04

This morning was cool and windy. The house felt cold when I woke up so I had to turn on the heater. It was one of those mornings which was very tempting to skip running or at least head over to a treadmill. However, apart from the wind the temp. itself wasn't too bad at 43° and I knew I would feel warmer after the first mile. So, with one final thought of getting into my car and going to use a treadmill at the Y, I resisted the temptation and starting my run.

Left from my house on a route which would give me about 8 miles and could easily be extended by a mile if I felt good. I did feel warmer after a mile and was able to let my hands stick out from my long sleeve shirt. After 3 miles I almost felt too warm since I was wearing two shirts.

Pace felt good, first mile at 9:05, next one at 8:15. Trying to keep it no faster than 8. Miles 5, 6, and 7 were a about 7:50 pace. Slowed down for the last mile to about 8:30. Big toe on my right foot was starting to bother me. Not terrible, but enough to remind me to take it easy.

Average pace: 8:11

Today was a little bit warmer than yesterday, requiring just one shirt (long sleeve) and shorts.  I was undecided at first whether to do treadmill or run outside.  I was thinking about the treadmill because I wanted to ensure I did a steady easy pace and didn't get carried away if I was feeling good as I need to clear up my foot problem before it gets worse.

I started out with some warm up inside on the bike and rower as usual then followed up with some light dynamic stretching.  I decided to go outside.  The run went really well.  First mile felt good at an 8:39 pace.  Just after 1.5 miles my foot was acting up a little bit, but then by just under 3 miles it started feeling better.   This would normally be the point where I'd pick things up, but instead I kept the pace fairly steady.   Things felt ok and I decided I would not have to cut the run short. 

I finished up just over 6 miles with an 8:28 average pace, splits were between 8:14 and 8:39.  The easy run felt easy and my foot didn't feel bad at the end.  Some more runs like this and hopefully I should be able to be 100% again.

I then went back inside and did some upper body weights. 

It rained all night last night and I woke several times.  It was good to get so much rain because we had been only getting a little bit here and there.  It was still raining when I got up although it was slowing down.  I probably would have been ok to run outside because the rain would have ended shortly into the run and it wasn't very cold out (it was actually almost warm).

So, I opted for the treadmill this morning.  I was glad I didn't do the treadmill yesterday.  Better to save it for rainy days.  It was also good to get in some steady pace running.  The monotony is also good mental toughness training (looking on the bright side of things!).

Also, since I was there I did my usual bike and rower warm up.  The rower seems to do a good job stretching my Achilles tendon. 

I think my foot is almost all better, I could barely tell that there had been anything wrong with it. 

Average pace: 8:30

Mainly a cross training and weights day with some easy running thrown in.  Did some time on the bike and rower and then did lower body weights.  I included some squats today since the last time I tried them they were horribly difficult.  It wasn't due to the main quads but seemed difficult due to some of the stabilizing muscles that I must have been neglecting.  I'm trying to keep myself well rounded which fortunately can make me a better runner by not getting injured.  I intend to mostly concentrate on my running but I don't want to neglect everything else.  Hopefully I can strike a good balance.

I then went outside and ran with no garmin and no music.   I did however have my watch on which I kept looking at especially toward the end.  It was a cool and comfortable 60° but pretty overcast and gray.  I kept the run at a pretty easy pace for the most part.  Looked at mapmyrun later on to get the actual distance.

Average pace: 8:25

Met up with Dixie this morning at 7:00. Ran through Lansbrook neighborhoods. It was a cool and slightly foggy morning. First few miles felt pretty good, although I felt some heaviness from having done lower body weights yesterday, but nothing I couldn't deal with.

Good conversational pace most of the run, with a slight pickup at the end, with the last full mile at 7:25. Slowed down for the last 0.3 for a cool down and then did some walking after that for more cool down. Foot was pretty good today, much better than it was one week ago today. Active recovery seems to be working since I have not had to take any time off, just cut back a few miles and slow it down a little bit. I'm itching to do a big long run once I'm back to 100%.  Apart from my foot I've been feeling really good on my runs, feeling like I could go much farther and at a faster pace.  Some of this might be due to some even healthier cooking recently by my wife.  She has been cooking quite a bit of vegan dishes.  I've been having some meat here and there but when I don't have any I don't seem to miss it that much.  She has started a blog showing some of the dishes she has made:

http://tryoutvegan.blogspot.com

Average pace: 8:10