The Long Run

Pretty good Monday morning run. First 2.5 miles were a little bit sloggy but I got the job done. Weather was nice again, low 60's. Did my usual indoor warm up first - 10 mins stationary bike, 3 minutes rower, a few minutes on the treadmill.

Splits were: 9:05, 8:43, 8:35, 8:06, 7:57, 7:28, 7:04, 7:27, .43@8:20

The 7:04 mile didn't feel any faster, so it may have been a garmin glitch I maybe I was just feeling good. Should have kept it a little bit slower, but once you go from feeling slow to feeling good it is hard to resist.

A good chilly morning run (not cold just chilly, mid 40's).

I ran from home doing one loop through the neighborhood, out to the old road, onto Trinity blvd. for a bit and into Thousand Oaks neighborhood and  back.  Run felt good overall, no complaints today.  This was surprising since I went to bed feeling tired and woke up tired.  The run finally fully woke me up.  Felt like doing more but had to get to work a little bit earlier today than usual.

Splits were: 9:02, 8:35, 8:18, 8:19, 7:52, 7:39, 7:58, 0.73@7:51

Average pace: 8:13 

I wore new shoes today, a pair of Asics gt-2120 which were on sale for only $49.99 

Woke up this morning feeling cold and tired.  Made sure to get good and warmed up inside before running outside.  Did the usual bike, rower, treadmill warm up.  This makes the overall run seem like a big production but it helps get me going and has helped me knee tremendously, so as long as I have the time I'll try and stick with it.

Headed outside, started run with a little bit over 2 easy miles which actually felt somewhat easy.  I then ran a 4 mile tempo run.  After reading some tin man articles I thought I'd try 4 X 1 with 1 minute breaks.  I was thinking that the breaks might make it seem easier.  They did not, I didn't feel like moving again after the 1 minute recovery - but I had to, so I did.  He also suggested 5K place + 1 min for the pace, which these are not (although maybe someday!)

So here is what I did:  6:55, 6:55, 7:05, 6:41

The third mile was slower partly due to maneuvering around school buses and garbage trucks at one point.  The last mile always seems to be faster and feels easier. 

Then I cooled down with another 2.5 miles to get back to the parking lot. 

Average pace: 7:49

I can't believe the marathon is less than 2 weeks away now.  I'm feeling the least injured and most ready than I have ever been this close to a marathon.  I have a half marathon on Sunday which I am going to run.  I had signed up for this one before I had signed up for the marathon and originally planned on racing it.  But 1 week is probably not enough recovery time for an all out marathon.  I'm thinking of shooting for planned MP + 15 seconds.   

Brooks 

I didn't run today.  I wasn't feeling that great - like I am fighting off a cold or something.  I had to catch a flight in the morning.  I could have gotten up at 5:00 or 5:15 and fit in a few miles but decided to not push it since this is supposed to actually be a taper week.    I felt kind of lame not running but overall I think it was a better choice not to run, at least this time.

I usually do just a short run on Friday's but today I needed to do something a little bit longer to make up for yesterday.  I didn't get to sleep until almost 12:00 due to the business trip so I didn't have very high expectations, get in at least 6 or 7 miles.

The weather was nice.  I had a long sleeve shirt on but could have worn something lighter - I'd be hot by the end of the run.

First mile went ok.  By the end of the second mile the outside of my left shin had gotten really tight so I decided to stop and stretch a bit.   It felt so tight that if I extended out my foot it felt like a muscle was going to snap.  I felt better in a little bit and got moving again.  Still felt tight but slowly loosened up.  Next 5 miles were pretty consistent (except for some delays while crossing two busy streets).  Last 2 miles were faster with the last mile the fastest and feeling the best.

Splits were: 9:00, 8:44, 8:25, 8:52, 8:21, 8:17, 8:02, 7:19, 0.20@9:14

Asics 

Just a few miles on the treadmill today to keep my legs feeling ready to run.  Also did some warm up on the bike and rowing machine.  Treadmill was mostly at an 8:10 pace with some slower at the beginning and a few small speed bursts just faster than 7:00.

I didn't run first thing this morning because Jenny was doing her 10 miles this morning - her first run ever in the double digits.  

 I'm doing the Holiday Halfathon tomorrow - not racing it but I'm going to try and just have fun and do some of it as quality miles.

(old asics)