The Long Run

It was challenging to get started this morning.  I woke up ok and got moving in a decent amount of time but when I got to the park there was a sign at the trail saying that it was closed from 6:00 to 11:00 today for the Longleaf triathlon.  So, that's what all those cones were for on the way there.  So, I headed to plan B spot, the parking lot at the Suncoast trail.  As I drove there I realized that this would also be part of the triathlon course so I just headed home.   Sometimes when looking for a fishing spot you drive all over the place looking for the perfect spot.  Finally you get back home and realize that was the best spot.

Finally, about 45 minutes after leaving home I started my run from home.  It was still cool enough outside with some overcast sky to keep the sun back.  The first mile was nice and easy at about 9:30 pace.  I did an out and back course through a couple different neighborhoods, pretty much running through the same streets that I run through when starting from the Y.  I picked up the pace a few times.   When I got back to my neighborhood, I looped around the long way back to my house adding a little bit more onto the run.

Average pace: 8:02

Non-running day today.   I don't like skipping Monday's run - I feel like I'm not getting the right start for the week, however I ran yesterday, so my schedule is shifting this week.  I'm going to run Tue-Sat.

 Warmed up on Arc trainer then did about 45 minutes of weights, mostly upper body.
 

I set the alarm for 5:00 this morning.  I hadn't done that for a while and wanted to try getting up earlier.  When I start my day earlier it seems like I can get more done.  I woke up at 4:30, still too early so I fell back asleep and then woke up at 5:34.  I checked my alarm clock, it was set for 5:00 pm.  Oh well, still a pretty early start.   Still a bit warm and muggy this morning. 

Went over to the Y, warmed up for 10 minutes on the arc trainer and did a little bit of stretching. 

First mile was ok, easy pace about 9 something.  Second mile I felt my old nemesis, shin tightness  on my left leg, but got that worked out over the second mile.  Got into a pretty good pace and picked one mile up to 7:11, but didn't want to push too fast.

Went inside and cooled down a little bit on the treadmill. 

Overall pace: 8:13 

It was raining pretty hard when I woke up.  It would let up and then come down heavy again.  I thought about running outside in the rain but there was also lightning.  I was only planning on about 6 miles so I figured I would just do it on the treadmill.

I warmed up 10 minutes on the elliptical first, then got on the treadmill.  Some of the treadmills are programmed to stop at 30 minutes.  I looked for one that would stay on, but they all seemed to be programmed for 30 minutes.  So, I would just have to make note of how far I had gone as the time approached 30 minutes.  Sometimes, if you can restart fast enough I think it will remember the miles but that did not work this time. I did the miles in two segments, 30:00 and 19:21.  It wasn't so bad once I warmed up.

Average pace: 8:07/mile 

Finished up with some lower body weights - about 20 minutes worth. 

Cooler weather is finally here.  65° at the start.  Woke up just before 6:00.  Fed the dogs.  Andy was up so made him some breakfast then headed to the Y.  Warm up inside with 10 minutes on the elliptical.  Then, set out on my run with a goal of 7 miles in mind.

First mile was slow as usual, although slightly faster today than yesterday.   Warmed up and steadily picked up some speed.  My route ended up being a little bit over 7 if I headed straight back.  I was feeling good so I added a little bit more on at the end.

Average pace: 8:04 

I was starting to feel run down on Wednesday night, in danger of coming down with a cold.  By last night it seemed to be getting worse.  But I went to bed last night believing in what a good night's sleep could do and this morning I felt better.  The salt water gargle before bed also helped.

So this morning I warmed up on the rowing machine and a few minutes on the bike and then did some lower body weights.  I think this has been helping my knee.

I had thought about doing the treadmill but decided against it.  There  was some rain outside but it was very light and the temperature was a near perfect 67º .  I ran with no watch and no garmin.  I did start my watch, left it behind and stopped it when I got back.

Time for run was 33:11.  I mapped it out and it was pretty much exactly 4 miles.

Average pace: 8:17

 Asics gel

Nice run this morning.  The weather was near perfect.  I arrived at Starkey park this morning about 6:30.  Keith was already there.  When I woke up I had one of those feelings like I didn't feel like going on a run.  I was counting on long run magic to make it enjoyable.

We started out slowly.  It was still very dark and we started running before getting to the main bike path so we had to be careful about spider webs and other stuff to bump into.  The first mile was slow at 10:00.  Next mile was just over 9:00 pace.  Pace picked up over the next few miles a little bit at a time.  We had talked about just doing 10 miles, but when we got out 5 miles I said why not go out another 0.5, so we did.

The return trip was nice.  For the last full mile we were still chatting the whole way even though it was a 7:41 pace.

Hung out for a bit and chatted with some of the other striders who were there after their runs. 

Looks like the long run magic worked.  Also, I think this wraps up my post marathon reverse taper. 

Average pace: 8:42