The Long Run

The flight last night was delayed almost one hour, so it was pretty late when we arrived back home.   Feeling a little bit run down this morning and slightly pressed for time I thought about sleeping in a little bit longer.  But finally, I decided that something was better than nothing so I went to the Y for some core work, stretching and 3.6 miles on the treadmill (that's when my time ran out).   I didn't feel great immediately afterwards, but in the end I think it was helpful and am feeling better now.

Hopefully I am setting myself up for better things tomorrow morning.

Easy paced run.  Felt good to get a full run in after doing just 5 last Friday, no running Sat or Sun, then just 3.6 yesterday.   I was beginning to worry that my training was unraveling - which I should not be worrying about.

Anyways, it is all better now.  The run was just long enough to feel like I accomplished something.  Weather was nice and cool but I slightly overdressed, felt comfortable at the beginning but a little too warm at the end.

I looped around the neighborhood making up a route as I went along going down various side streets.  Jenny did her run first this morning, I got ready and did my warm up and was out the door as soon as she returned.

For the first mile I felt pretty good then felt tight and cloppy for the next two miles but slowly felt better, last 1.6 miles felt pretty good.

Average pace: 8:03

Cold outside this morning, high 30's and some wind. 

So, I did some running inside to get warmed out before heading outside to get at least a few miles on the road.   4.2 miles on the treadmill at the Y at about an 8:00 pace.  The pace felt extra easy so I might have been on one of those alleged "easy" treadmills.  But whatever the case, an easy run that feels easy - I'll take it.  Then headed outside where it had warmed up a few degrees.   Ran 3.91 miles at an average 7:45 pace.

Finished off with a few sets of weights inside.

Sometime during the day yesterday I began feeling worse and worse with sinus pressure and chest congestion.  Woke up and felt horrible.  Decided to not run.

Felt a little bit better this morning.  Woke up a lot during the night due to draining sinuses but there was much less pressure this morning.   I jumped on the trampoline for a bit to get things moving then decided I would brave a short run outside.  I overdressed because I wanted to play it safe.   3.41 miles on an out and back course from my house, to the "old road" and almost to the end before turning back.  It was slightly foggy.  I didn't feel great but I'm feeling better now, hopefully doing the run was the wise choice.

Average pace: 8:18

I must have spoken too soon when I said that I thought the cold snap was past us.  It was supposed to be low 40's this morning, but by the time I arrived at Starkey park at 6:30 the thermometer in my truck said 34°.  So, I was a bit cold at the start.  We had a pretty big group together: David, Ryan, Randall, Dixie, Keith, Jorge and myself.

It's nice running in a group because then I don't look at my pace, just go along, at least for the first few miles.  We saw the man with his doberman  - the dog was wearing a sweater.  At 4 miles we saw Eudair, so she ran with us.   At 5 miles a bunch of the guys turned around so it was just Eudair, Jorge, and I.  Jorge was doing 15 and I hadn't decided yet on my distance.  Due to being sick earlier this week I thought about just doing 10 but decided to keep going since I was feeling good and finally warmed up by this time.  So, I said I would just go out until we got to the Suncoast parkway.  We got there and Jorge said to me "how about one more mile"  so I said ok.  Looks like I'd be in for 15.  We turned around at 7.5.  With the cold weather we seemed to be going at a pretty good pace - a bunch of 7:30's and 7:40's until we got to the last two miles which were 7:11 and 6:48.

Average pace: 7:46

 So, it was a good run after all despite, or because of the cold.  Actually, it did warm up by the end to about 50 degrees.  I did miss my mileage goal for the week, but I don't use the sick excuse very often so I don't feel too guilty.