The Long Run

Run around the neighborhood loop.  Whole family went (except for Chelsea dog).  I had Barbie and Sammy.  Noah and Andy started out in front with Jenny following along with them on the bike.  After getting Sammy to not pull so much, I caught up to Noah and Andy.  Noah would slow down here and there to look at things.  Andy kept on going ahead and I hung back with Noah.

Noah and I finished the loop in 21:32 (12:40 pace).  I'm not sure about Andy but when we were close to finishing he ran back towards us to run with Noah to the finish.  A little bit warm and humid out but good family Sunday after dinner fun. 

Not so bad run this morning considering.

Big deluxe warm up followed by 3.6 miles on the treadmill and then 4 miles outside.

Average pace outside: 8:38

Some soreness in the legs this morning and it was typical Florida morning in May warm and humid.  On the plus side I did the job and I'm over the hump for training with the 20 miler out of the way.  Want to get some good base miles in the next two weeks of running and continue recovering so I can be as close to 100% as possible by June 1st. 

Rest day today.

It worked pretty well last week with Tuesday off so I'll try it again this week.

I did do some bike riding and some stretching this morning. 

This morning's run went a little bit better than expected. I hope I don't pay for it later as I did a few faster miles but nothing too crazy. I warmed up inside on the bike, then stretched and then got onto the treadmill. Slow start with gradually faster speeds until up to 8:20 pace. Total of 2.45 miles on the treadmill averaging a 9:15 pace.

Headed outside, high 70's out already, partly sunny, 75% humidity - could have been worse. Wanted to do a total of at least 8 miles today including treadmill. First mile felt pretty good at 8:37. Next two miles slightly faster. Mile 4 my pace had picked up so I decided to hold it for one mile, that turned into two and then three. Part of this was due to excitement of having a new(ish) Garmin 205. Jenny's friend Kathryn just bought a new Garmin 405 so she sold me her 205 at a price I would have been crazy to turn down - thanks Kathryn!

Miles 4, 5, and 6 were: 7:31, 7:43, 7:34

So the speed is slowly coming back, but there is still a little bit of pain left over which I need to keep an eye on. Mile 7 was slower.

Average pace outside: 8:01

PM 

Ran 1 mile in the evening with Noah, Andy and Sammy.  Trying to get the kids to run 3 days a week. 

This morning I did all my miles on the treadmill.  It's not so bad and seems to have helped my recovery quite a bit.   Warmed up and stretched before getting on the treadmill and then started out slowly.  Played with the speed a little bit here and there, but overall it was kept at a slower pace.  6 miles in 51:30.

I finally took my bike to a repair shop today.  I've been meaning to do this for a while.  This way I could either bike to the Y or just bike around the neighborhood for my running warm up.  It's much nicer when you can just start your run from the front door of your house.  Jenny has been making an extra effort to reduce the number of miles that she drives and has been doing a great job partly by using her bike more.  I feel kind of silly driving my truck 3.5 miles each way so I can go for a run.

Pretty good run from home this morning.  I did one loop around the neighborhood first on my wife's bike (mine is not fixed yet) for a warm up, then I did some stretching.  Started my run nice and easy with a 9:30 for the first mile.  Ran down the old road to Trinity Blvd, then into Thousand Oaks neighborhood with a loop through there, back across Little Road, then through the other Thousand Oaks neighborhood, back onto Trinity blvd and then home.  Kept the pace pretty consistently around 8:30.

Average pace: 8:41

I'm going to get another massage today, the last one was a huge help. 

This morning's run was great, I loved it.  This is as close to back to normal as I have felt in some time.  I woke up early and made it to Starkey park exactly at 6:30 by the time I pulled into the parking lot.  I had called Eudair the night before to see if she wanted to run but she wasn't home so I left a message on her machine.  

I also remembered to bring bug spray as I hate the large buzzing insects that fly around me usually the first 1 or 2 miles.  The weather was actually pretty nice at first, about 71 degrees and slightly foggy.  Starting out didn't hurt but I took it slow and easy.  At about 5 miles I saw Eudair.  She had gotten to the trail about 10 minutes before me.  She was going slow hoping I would catch up.  We went to the end of the Starkey park trail where it tees to the Suncoast trail and we turned back.  Now, it was getting hot, but fortunately the sun was at our backs.  We picked the pace up slightly and did 3 miles at about a 7:50 pace.  It was nice to run with someone else for a change.

Average pace: 8:27 

So, overall, the run went pretty well and I think I'm where I had hoped to be at this point in my recovery/training.  Just one week till the marathon!