The Long Run

5 easy miles this morning on the treadmill and some on the Arc trainer. I still felt a little bit low on energy this morning. On Friday afternoon I felt like I was coming down with something but was relieved to find out Saturday morning that I wasn't sick. After doing the 5k I felt great but felt somewhat tired early that evening. Repeat pattern on Sunday. Tired again this morning but that was ok because I didn't have very much planned as far as a difficult workout. Tomorrow's is supposed to be more mileage and more intense so hopefully I'll be up for it.  If I'm not up for it I'll just do my best to get the miles in.

I pretty much felt back to 100% this morning.  Maybe not when I first got out of bed but by 5:30 when it was time to run I was ready.  Dixie and Randy were there this morning.  Dixie wasn't feeling great so he turned around after going out two miles.   I did some 1 mile repeats which were better than last time I tried this.  I set my goals a little bit lower, aiming for 6:30 each.  The times were 6:30, 6:25, and 6:20.   With the warm up and cool down it came out to 6.5 miles.

Average pace: 8:03 

Did some cross training today.  Just over 20 minutes on a stationary bike which was very boring although it was not very easy and I worked up a good sweat.  Decided to do a little bit of running also so I did 5k on the treadmill.    The top of my left foot is bothering me a bit.  I had this happen once before from lacing up my shoes too tightly and it got better by itself.  I'm keeping an eye on it, hopefully it's not a stress fracture.

Ran with Keith this morning.  He had emailed me yesterday and was interested in doing a tempo run.  Met up at 5:30 and waited a few minutes to see if Dixie would show up - he did not.   We did two easy miles, then did two miles planned at 6:54 which ended up being 6:54 and 6:46, then slowed down for the remainder.  Last mile sped up a little bit to about 7:40 but it still felt a lot slower and easier.   Temp was close to 80°, it was high humidity but a few light sprinkles of rain made it feel much cooler.

No running today. Foot was bothering me a little bit even with slow running.  Not too bad, but thought I would try and extra day of running rest.

I did however swim for 30 minutes which was extremely hard for me since I don't swim very much and don't know how to correctly do the strokes.   I did keep at it and it was a pretty intense cardio workout especially due to my bad form.

Followed up with 30 minutes of upper body weights, mostly lower weight and higher reps.

Foot was ok when starting out. A little bit of discomfort after 2.5 miles but it never got any worse after that. Started out relatively slow but never picked it up too much. Goal was to do 13 miles at 8:09 pace which I accidentally overcompensated for the slower start and ended up with a 7:54 pace. It was pretty hot when I finished, about 85º of non-dry Florida heat. Fortunately there was some shade along the route.

It was just me by myself running today.  Since that was the case I didn't have to worry about taking breaks when everyone else wanted to and then waiting to get started again.  In those cases I either don't stop the clock making it look like I ran much slower or do stop the clock and wonder about what my real pace was.  So, today I stopped three times for water - there were some drinking fountains along the way so I did not have to carry any with me.  I made the stops as brief as possible and just let the clock run the whole time. 

I ran breifly with a woman who was going for a 40 mile run and was training for the Badwater ultramarathon race in Death Valley, 135 miles. Hard to imagine.