The Long Run

I was feeling a little bit off this morning, slightly tight and heavy in the legs but not too far off.  Maybe still feeling effects of Saturday's run and a little bit of a less than ideal meal at Bonefish grill that night.    Then on Sunday, I spent a good part of the day cleaning the carpets in the house, they sure needed it and now look much better but it was not an ideal way to rest.

Anyway, went to the Y, did some warm up on the bike, stretching and core work then got onto the treadmill for 4.1 miles at about an 8:20 pace.

Headed outside where the humidity and warmth was back up and did 3.7 miles at a 7:57 pace.  So, this wasn't too far off from what I usually run on a Monday morning but it felt a little bit harder.

Met up with Dixie at the 7-11 near John  Chestnut park.  A little bit warm and humid this morning but nothing horrible.  Started out slowly  but it felt a little faster.  Legs felt better today.  Ran out to the lake park and back.  Dixie was feeling horrible so he was suffering the last two miles back.  We averaged 8:20 pace.

Went home, rode my bike around the neighborhood loop and then jumped into the pool for a bit.

Survived one more tempo run.  This one was a little shorter than previous ones but at a slightly faster pace.  I was getting better at those 6:5x pace tempo runs but maybe was feeling a little comfortable there which is good and bed.  It can be frightening to venture into new territory but that's  what you need to do sometimes to get to where you want to be.  I looked out on the weather as it went back to being cool and pleasant this morning.

I warmed up a little bit on the bike and parked it at a bike rack then started my warmup.  I did just a little bit over a mile, then started the tempo run.   Goal today was 5 miles @ 6:43.  It wasn't terrible but it wasn't easy.  I could keep going because it was only 5 miles today but harder in a good way.

Splits were: 6:39, 6:39, 6:40, 6:39, 6:38

Cooled down with a slow run back to where my bike was parked then rode home.

Average pace: 7:24

Basic easy run this morning.  It went pretty well although I had some tightness in my legs and my IT band has been feeling a little irritated the past few days.  The weather was good and I pretty much kept the pace around where I wanted to.

Average pace: 8:03

I biked the kids to school so Jenny could go do her run, she had to do 8 miles total with 6 at tempo pace.   She ended up going more than 15 seconds per minute faster than originally planned which is a really good sign for her half next weekend.  Way to go Jenny!

Non-running day.

Did some stretching, core, and light weight routine.

Shorter than usual run this morning.  Very nice weather outside, high 60's and clear.  Met the guys at Starkey park about 6:30.  Moon was bright so it wasn't too dark.  Took it easy on the way out.  Legs weren't feeling great at the beginning of the run, mainly outside left shin was tight - it used to do that all the time.  After turning around felt much better.  Pace picked up a little bit each mile.  Last full mile was at 6:57 which seemed very nice, not at all like I was pushing it. 

Average pace: 8:13

So, I think the key thing for next week is figuring out how to get warmed up quickly without expending a lot of energy.  Also, I'm trying to think of some strategies for running in the rain - looks like 60% chance of rain, temps will be high 40's to possibly low 50's.