Winning Back What I Lost

6AM:  I got up a little earlier than usual in order to go a little longer than usual. Slow and easy pace w/ a little bit of dead legs syndrome.  Ankle was stiff and a little sore but I have a chiro appointment set for later today.  I'm hoping he can get me back to where I thought I was before the hiking and beach running of the past couple of weeks. 

6AM: Very slow run this morning.  Another chiro adjustment and massage for my ankle yesterday.  Massages always leave me really sore and my legs lifeless so I wasn't surprised at my lethargy this morning.  The masseuse tried something different for my ankle.  She hooked up a "stimming" machine that sent electrical currents into my foot and lower leg to loosen things up.  Bathed in some epsom salt when I got home so we'll see if I can work some of that swelling out in the next few days. 

6:15AM:  Good tempo run this morning: 1M Warm, 6M @ 7:52/mi, 1M Cool.  I've decided to actually do some tempo and/or speedwork every week instead of all base mileage that I experimented with last year.  I'm hoping that, coupled with a drop down to 165 lbs over the next 6 weeks, will give me the speed I need for a serious shot @ holding a 7:30/mi pace for an entire marathon.  I held that pace through 18 or 19 miles last year at TOU at 180 lbs and little or no tempo or speedwork so I'm confident I can improve on my PR of 3:35.  It's just a matter of how much an improvement I'll be able to realize in SG. 

615AM:  Easy run.  8:31/mi pace overall w/ the last mile being the quickest (7:57/mi).  A little cooler than usual this morning.  It's supposed to warm back up by the weekend but it was nice if only for one day.

630AM: Quick run this morning.  Long run tomorrow so I kept it short.  8:03/mi pace, quick pickups and the last half mile @ 7:47/mi pace. 

9PM:  Nice long run this evening;  I wanted to go 20M but I underestimated a little and didn't feel like extending it to compensate.  A little on the warm side for a long run, upper 70's to low 80's, and no breeze.  By the time I'd hit about 9M I wasn't trying to avoid the sprinklers that water the sidewalks any more.  The good thing about this run was that I was able to finish strong with my last 2M being my quickest (8:15/mi combined pace).  8:45/mi pace overall.  I've decided to take a new approach to my long runs of starting a little slower and finishing fast to simulate the mental push one needs during the last 10k of a marathon.  I'm always compromising at the end due to fatigue and/or cramping and settling a for a little less than my best possible time.  Hopefully, this approach will help me push through that mental hurdle at the end of every marathon. P.S.- First time I've used my lightweight racing shoes for a run this long and feet are a little more sore than usual.  Probably won't use the DS Racer's for anything longer than a half marathon from now on.