High-Octane

5 Miles with Callie's dog Kida. This dog is pretty fast! Had no problem keeping up with me!

3 Miles @8:52 Pace.

9 Miles. 1.5 Mile Warm-up. (4) 3 Mile Runs at Half Marathon Pace. 1.5 Mile Cool-Down.

5 Slow with Callie & Kida.

15 Miles @ 8:39 Pace with Callie. Ran the big loop, chruch route and smallville.

Mile	Time	HR	HR %
1	8:20:00	143	74%
2	8:19:00	139	71%
3	8:09:00	136	69%
4	7:49:00	141	72%
Total	32:37:00	140	71%
Pace	8:09:15

5 Miles @ 7:15 Pace.  I'll be working to get the average on this run in the 6's. :-)

Last day Callie and I get to run together as she is headig home in the morning.

Nice day to run! Feeling pretty strong.

Ran Big Loop, Church Route, and Smallville to make 15 miles. This is not my easiest long run route. Ran this as a progressive (5 mile increments) run. Feel pretty good about it as I just ran a pretty hard 10 miles yesterday. Building the mileage, should be hitting over 50 per week next week.

Ran another 15 today but as a steady state run. Forgot to put on my HR monitor so I don't have that data. I really don't like these kind of runs! Always seems harder than it should.

Tried something different today. Ran a two-a-day. 9 miles in the morning and 6 miles in the evening.

MORNING RUN (Steady State Run)

 EVENING RUN (Progressive Run)

Mile	Time	HR	HR %
1	8:59:00	134	68%
2	8:58:00	125	61%
3	8:59:00	129	64%
4	8:59:00	128	63%
Total	35:55:00	129	64%
Pace	8:58:45

1/2 Mile not shown. 

3 Days off -- Gone to a big Team Roping -- Won 3rd out of 400 Teams -- Qualified for the Finals in Las Vegas in December -- Big Win...!!!

With the 3 days off I was feeling good. Planned on running 13 but decided about halfway through to go ahead and run 15. Didin't realize pace wise what I was doing until it was finished but pleased with the progressive pace of the run. 

Very slow recovery run. I hate these type runs! :-) One good thing is this same run 3 months ago, with the same HR effort, was a 9:33 avg. pace.

Nasty weather outside so I opted for the TM today. Decided on a long steady run. 15 miles @ 10 minute pace. That's 2.5 hour on my feet, almost the time of running a full marathon. :-)

Oh, by the way, did I mention I hate running this slow?

7 Mile Progressive Run (Trying to get some speed back).

Still trying to get some speed back. Warmed up for the first two miles. Had a couple of fast miles in the middle but hit the hills at mile 6 and it really slowed me down, then ran the last two miles easy as a cool-down. (I think it's 12 weeks until Boston!

Well, I ran my first 20(+) run for Boston training today. All was good up until mile 18, about 15 of these miles were good marathon pace miles. Then it was tough! The last two (21,22) cool down miles were brutal. I probably shouldn't have jumped from 15 mile long runs to a 22 mile run. I think I got dehydrated, by the way I was feeling. This is typically my downfall in long runs. The first 17 felt pretty good with pretty much the paces I wanted to hit. Got 3-4 more of these runs before boston. :-(

Didn't really  feel very good today so I slogged through 10 miles.

Only 5 miles but two were fast (for me)! These are the first 6 minute miles I have run in quite a while.

Another 10 mile run. Heading out to California to visit Callie and run the Surf City Half Marathon this weekend. Planning to help her hit a 1:37:30 in preparation to our Boston Marathon Race..!