Where's the Donuts?

Five quick miles on the treadmill during lunch today. 7:30 pace, felt really good after feeling completely exhausted all day yesterday and waking up sluggish today. My right arch flared up a bit at the end of the run and bothered me during the afternoon though. 

Morning treadmill run, 8 min. to 7:30 pace. It was nice enough to run outside but my right arch has been bothering me this week so I went to the Y so I could be careful. I jammed my toe Saturday playing basketball and, although I'll get a nice black toenail soon, it also altered my step a little on Sunday and then Monday my arch started hurting. It's still bothering me, but not too painful or dramatic since the toe swelling has gone down. But it took a mile and a half to warm up and get comfortable today. Other than that the run was fine. 

supernova -- 99.5  

Long version of the 11th St-Shore Drive loop. I focused on keeping up a good pace, 7:15 or so, including 4x100 striders. Real pleasant morning outside, foggy but not cold. My foot felt fine for the most part, it needed 400m to warm up but I didn't feel it much after that.

supernova--104.5

Five quick miles on the treadmill. Got down to 7:15 pace for the last two. Toe is back to normal size and my arch didn't bother me at all today, so that moved through quickly and I'm relieved. Legs felt really peppy and the run was smooth. Good way to start a Friday. Long run tomorrow in Port Orchard.

supernova -- 109

Early morning run with the Slug Club, same Beach Drive route as usual. I met up with the three best guys for me to run with of the group: Mike, Ernie and Dale. Mike and Ernie are triathletes who can run sub-3 marathons, Dale ran a 1:21 half a few weeks ago. I was glad to have caught them as they were leaving. They were going out for 14, which was fine with me. 

We started about 7:30 pace or so on the way out, by the turnaround at mile 7 we were doing between 7:15 and 7/min. miles. There were a few 6:50 mixed in as we came back, there's a slight downhill grade on the return and we were pulling. There was some good-natured complaining, but I think everyone was actually pretty happy about the pace.  

Right arch was fine, legs felt good almost the whole way (a little fatigue and breakdown at the finish, but nothing I didn't expect). I felt strong and loose, we kept conversation going the whole way, which is encouraging at that distance and pace. Overall a pretty great way to end the week. I'll look to go over 40 miles next week, should be fine since Monday's a holiday and gives me a bit more time.

supernova -- 123