The Long Run

10.6 miles - treadmill (4.2) - outside (4.2) - treadmill (2.2)

Heavy rain and thunder woke me up at 3:30 this morning, I was up for a little bit, fell back to sleep and then woke up with my alarm at 5:50 but did not feel good due in part to a less than ideal meal out.

Went to the Y, warmed up on the bike for 10 mins, a couple sets of crunches on the ball then onto the treadmill.  Various aches and pains at first which I was able to shake off by playing around with the speed and incline until I felt like I was fully warmed up and ready to go.

I went outside and it was still raining.  Thought about going back inside but thought running in the rain would be good for me.  Besides, the rain had cooled things down and it was only 73 degrees.  So I ran another 4.2 miles at 7:47 average pace.  Would have liked to have done more but felt like I was pushing my luck with the thunder that was getting too close for comfort.

So, back inside, another 2.2 miles on the treadmill.  Did some striders with marathon pace recovery between.  This made those last two go by very quickly.

Finished up with some leg extensions and lat pull downs before going home.

8 miles at 8:23 average

Ran with Raj this morning.  We met up at the Y at 5:30 this morning.  Nothing too exciting, just a good run at a reasonable pace.  Weather was very cooperative, mid 70's instead of 80 was very nice.  We did pick it up for the last 0.5 miles to stretch out the legs.

After the run I went home and did another Inflict training workout.  These things usually take about a half an hour, but this morning's seemed to drag on, taking about 45 minutes.  Several new exercises I had never done before and a few I was familiar with.  I think I'll be sore tomorrow, so I'll definitely be up for an easy run.

9.42 miles @ 8:35 pace

As good as it gets morning for this time of year.  Jenny's friend Cherise came over to run with us.  We all ran together for 6 miles before Cherise had to take off.  Jenny and I ran one more mile together.  Then I went a little bit farther (another 2.4 miles) to add in some miles.  Picked it up the last two miles which felt great.

My legs were a little bit sore from yesterday's Inflict workout but not too bad.  I was expecting much worse based on how sore Jenny's legs were from her workout.  I was glad that I opted for the home version of the workout which meant I used whatever dumb bells we had at home for weights, whereas Jenny went to the gym and did some heavier stuff.

Looks like it will most likely be treadmill for me tomorrow while traveling.

6.75 (not so easy) miles @ 8:05 pace

Woke up at 5:00.  Got ready pretty quickly and was in the hotel fitness center before 5:30.  Quick warm up of 5 minutes on the elliptical.   Got onto the treadmill.  Legs felt pretty heavy today.  I think the Inflict workout finally caught up to me.  Wanted to get at least 5.5 miles so I wouldn't have a lot to make up on Friday.  To help pass the time I periodically bumped up the speed and/or incline for 0.25 or 0.5 miles then slowed back down again.  Hoping that the slower speed would then feel easier.

The treadmills had little individual tv sets on them.  It's amazing how many infomercials are on between 5:30 and 6:30.

Made it to 6 miles, did a little more, and decided that 6.75 was good enough.  Had to get to an early meeting so there wasn't time for a lot more, anyway.

8.75 miles @ 7:48 pace, 75° , 95% humidity

I stayed in bed an extra 30 minutes this morning until 5:30, it felt like such a luxury!

Had a good warm up with a loop around the neighborhood on the bike then started out my run.  Wanted to go slower but not too slow for the first mile.  Ran the same loop I had just biked, grabbed a sip of my drink without stopping more then necessary then continued on towards Champions club for the t-route.  Stopped (for my only real stop) at the rest room and, drank some water and took my gel at about 3.3 miles.  Kept going and saw that the neighborhood at the end of the road had its gate open so I ran in there and headed back the way I came.  Another quick drink and splashing cold water on my face without stopping (felt kind of like going through an aid station at a race).   Down the road to the other end and then back towards home.

Picked up the pace a little bit each mile after the 3.3 mile stop with two miles in low 7:20's and last half mile at a six minute pace followed by a brief cool down.

15 miles @ 7:29 pace, 73°, 90% humidity

Great run this morning in Starkey park.  Showed up just before 6:00.  Met up with several other people in the parking lot and a group of us headed out.  Warmed up together then smaller groups split off.  Ran with Dan and Mike, who, just like me wanted to start out at an easy pace then move onto some faster paces.  The temperature couldn't have been any better for this time of year.  Again it was a race to get to the turn around before the sun rose too high, so that we could to the return trip with the sun at our backs.

Made it out just as the sun was getting above the trees and turned around.  Coming back into the park from the sun coast trail, I was starting to feel stronger and was able to get onto a good pace.  Had a couple miles in a row which were under 7:00 pace and a few miles which were right at 7:00.  Last mile came up pretty quickly.  Dan pulled ahead to get some practice at a faster pace to get ready for his 5k next week.  I kept Dan in sight but wasn't about to try and race him, however it did make me go faster with my final mile in 6:20.  The gap between Dan and I was pretty good so not sure what he ran and neither was he since he doesn't wear a garmin.

My garmin's distance and pace was 15.28 @ 7:21, however I think it was wrong as Mike's said 15 @ 7:29, and he has a newer fancier model!

Hung out for a bit at social hour.  Saw an armadillo stroll by.  None of the dogs felt like chasing it.  Driving home, the temperature was quickly heating up and I was glad that the run was out of the way.