The Long Run

I didn't run today although I had planned on it.  Decided on one more foot rest day.  I also spent time wondering why I ran 15 miles on Saturday and didn't stop after ten or twelve.  At least I didn't make things worse.   My first goal for Chicago is to make it to the starting line, followed by completing it, followed by various time related goals which I haven't nailed down yet but will thing about it as my training continues.

I did do 6 minutes on the arc trainer followed by 30 minutes on the rower and 30 minutes of weights. 

A hot and sticky run this morning - actually more sticky than hot as it was "only" 77º.

I resisted the urge to go faster and instead did an 8:14 pace, with first mile at 9:00 pace and the rest between 8:00 and 8:20.

It's a good thing that I resisted because my foot is not 100% but is getting close, a little bit of discomfort on top of foot last 0.5 miles.    I did not use the extra padding today like I did on Saturday.  I laced up my shoe a little bit loose, maybe too loose as it was sliding toward the end and I could feel the top of my foot hitting the tongue and lace area of my shoe.

Was alone for the run this morning, but that was ok.  Easier to do exactly the pace you want to do - at least when it is an easy pace.  No one tempting you to go too fast.

My new "program" called from temp run with 2 easy and 4 at 7:09 but I don't think I'm ready to get back into that for now.  Actually this is a new program with 3 20 mile runs instead of 5 and one "speed" session (either tempo or intervals but not both in same week) with some weeks off.  Seems pretty sensible.

 Anyway, run went pretty well, ended up doing 6.7 miles.  First two were slower (8:32 and 8:20), third mile was a bit faster.   Refilled my gatorade bottle at the Y with water, then turned around.  Going out there was 3.7 miles, then I took a slightly different way back for a 3.0 mile return trip.  Last mile I picked it up a bit to 7:18.

Average pace was 7:51, probably a little faster than intended. 

 Put some extra padding on the top of my foot.  Pain is better but not all gone yet.

I was drenched in sweat at the end of the run.  It didn't feel that hot when I started out but it was pretty hot at the end with the usual Florida summer humidity.



 

Run over at David's house. Up and back down the Starkey Blvd bike path. Keith was there also. They had both just down July 4th 10 k's and were not up for anything too fast which was just fine with me. We went up the trail at about an 8:30 pace. The mile which included the turn around and chance to grab some water was 9:11. Picked things up slightly on the way back, then finally at the last 0.5 mile, Keith and I started going faster, picking up to a 6:30 pace.

No pain in foot on the way up, a little bit on the way back. It was strange that it started feeling better for the last 0.5 mile which helps confirm the Dr's diagnosis of it not being a stress fracture.

Overall pace was 8:20 which is pretty much where I wanted it to be. Weather was a little bit nicer with the heat and humidity combination being tolerable.

I felt good today afterwards because I have now had 3 good days in a row, all run outside.  I feel like I can get back on course for some good solid preparation as the marathon is starting to feel like it is coming up fast. 

Did some swimming this morning but did not run.  Did some weights but not too heavy.  Foot feeling a lot better.  I think I should be up for my 12 mile run tomorrow.  Maybe try 5 runs next week.  At the very least I won't skip two days in a row.  Hopefully some of the Las Vegas heat will cool down a little by next Saturday when I want to do 14 miles.  Normal low for this time of year is supposedly 78 which I can handle.  A few degrees more might be ok.

12 mile run this morning. Most of it with David and Keith. Tried to get an early start but I was a couple minutes late, but still I think we got going about 6:20. It was already warm when we started. The usual high humidity and about 80° Stopped several times for water/gatorade. Picked things up for the last three miles with 7:17, 7:26 (slowed down for traffic light), and 6:56 for the final mile. After doing 15 last Saturday today's run felt much easier and I had a lot left over, except right after the last mile.

Average pace was 8:05

Pretty good week for running, although it was only four runs I stayed consistent.  My foot continues to get better.