The Long Run

Today's mileage was a small step up for a Monday morning run.  I wanted to finish 12 but I had a backup plan if I wasn't feeling ready for that which was to do at least 10.  Saturday was 20 miles and yesterday was dinner at my parents house including a couple glasses of wine.  It was a pretty busy weekend.   Regardless of that, Monday morning never fails to start right on time.  I woke up reasonably early, headed to the Y and started out on the bike followed by some core work.  Then I got onto a treadmill for 4.55 miles, and just slower than 8:00 pace average.

Outside was cool, warmer than Saturday morning but I was dressed much lighter so it caught me a little off guard.  Once I adjusted to the outside temps it was fine.  Ran another 7.51 miles outside with a 7:31 average pace.  A couple of miles were in the ~7:15 (I think).   I was going along fine until about 6 miles into the outside portion when all of the sudden the run felt really long.   Not sure what that was all about, but I kept on going, slowed down just a little and finished off the run.  There's one more run checked off.  I think I might cut back the miles on some of the runs and add a short run this Friday to make up for it and to help spread things out a little bit (should probably be doing that anyway).

Looking forward to and hoping for another good solid week of running!

Nice run this morning.  Not too cold, no wind, nice sunrise.  What more could I ask for?  First two miles about 8:20 pace, then bumped up the pace ranging between 7:30 and 7:50 for the rest of the run.  Ran a one mile warm up out and back from my house to start out with, then ditched sweatshirt.   Ran down old road to Trinity Oaks neighborhood, looping around there for a bit before coming back to my neighborhood back down the old road.

Average pace: 7:45

Glad to get the Tuesday run finished, because until that is done the week can seem daunting.  Big tempo run tomorrow which are always a growth experience for me.

I feel much better once I get the one run that I dread for the week finished.  Today was that run.  8 miles at tempo pace plus 4 for warm up and cool down.  I met up with Joe by the back gate at 6:50 and we headed over to Starkey Blvd.  Like last time, I stopped for a bit while Joe went ahead, then I took a gel and started the tempo portion.  Goal was to do 8 miles at 6:58 pace.

Weather was pretty much perfect, cool but very comfortable, no wind, slightly cloudy.  Besides just the distance and pace I wanted to try and go out a little slower and then do the last mile faster to see what I could do when tired.

Splits were: 6:49, 6:47, 6:43, 6:37, 6:46, 6:42, 6:38, 6:21

Compared to the last time I did this run, pace was just slightly faster (except for the last mile), but I felt a lot better at the end.

I had a lot more details to write but since I did not blog right away I have since forgotten them, so it's just the facts.

Another very beautiful cool Florida morning.  However, it was not the best run.  I had been on a roll recently of having runs that felt good.  Today, my legs felt tight, especially my shins.  First couple of miles were slow.  Next miles were faster but didn't feel like they usually did.  The run did get better and as far as bad runs go, this wasn't that bad.   Last mile felt good so I picked it up and ended with a 7:10.

Average pace: 7:57

In conclusion, it is good to have a run like this now and then and it is even better when they are finished and you are glad that you stuck with it and did not give up.

Easy paced run on the treadmill at the Y this morning.  Warmed up on the bike first, followed by some core and stretching.  Run felt pretty good this morning, didn't feel as tight and felt even better at the end of the run.  Averaged about 8:00 pace.  Set the incline up a few times to keep it interesting and to introduce my legs to some hills.  Can't ignore those forever with Boston coming up soon!

Did a few sets of weights after the run.  After the weights, I was getting a drink of water and a man came up to me and asked me how many miles a week I run and how many marathons I've done.  Said he has seen me running up and down Starkey Blvd. and thinks that I am the hardest working runner around  :)  Nice to hear stuff like that (of course I know that there are people putting in a lot more work than me !).   Sometimes, when I'm running, I feel like I'm in my own little world.   But that is not true, and people see me running and hopefully that is good in some way.

Woke up a bit earlier than usual.  I had 16 miles to do and had to be done before 8:00.  Not too bad, it just means I had to watch my time and not mess around.   Joe was kind enough to agree to the 5:30 start time.  We met up at the little park at the front of our neighborhood.  Temp was in the 50's but there was no wind and some humidity to it felt a little warmer - sleeveless weather.  We started out slow and easy.   More reasonable pace after 3 miles.  We ran down the old road across to Trinity Oaks, down Wyndtree and then a loop through the Grey Oaks neighborhood - it was still a little dark to run down Ridge Top drive to the "horse farm", but then was light enough after doing the Grey Oaks loop.

After the trip to the horse farm, one more loop through Grey Oaks and then headed home.   Pace got faster at this point with some 7:20's and 7:30's.  With two miles left, Joe split off from me and I continued on.   Picked up the last two miles, with the final mile around HMP.

Average pace: 8:07

226 miles for February, good considering it's a short month (still one of my top mileage months overall)

Finished by 7:43, good because this gave me some time to stretch before having to get ready to leave.

I felt pretty good today - better than Thursday.   Saturday was going to be a busy day with Andy's Odyssey of the Mind competition.  Right hip flexor a little sore the rest of the day.  Fortunately the next week is a cut back week, looks like just in time.