sub-3 or blow-up trying

Having completed a 20-miler yesterday, was surprised by how strong I felt today.  Ventured out to the track (2-miles), ran 1-mile at an 8-mile pace and then kicked up the pace a bit for 3-miles (6:36, 6:44, 6:30)...my family met up with me at the track, so I ran a mile with my 9-year-old before jogging 2-miles home (still felt zip in the legs, so picked it up towards the end).  9-miles total today and beginning to feel good. 

Beautiful day to run. Lifted weights very briefly at the gym and did a 2-mile warm-up on the TM. Headed out to Morris and back and broke it into two 5-mile tempos. 1st 5 miles: 35:18 (7:04 pace...1st 4 miles were mp and mile 5 was 100% uphill, so I counted it as mp) - 2min break- 2nd 5 miles: 34:08 (6:50 pace...overall, the ran 6:57 pace for 10 miles and just under 6:50 if you take away mile 5) Feeling a bit of a breakthrough in my training. No aches or pains and plenty of time to take it up a notch for my October marathon.

Alright, back to the evening TM routine...2 mile warm-up followed by 4 miles in 24 minutes (6min pace).  Definitely the longest I've held 6-minutes on anything over 40-50 mile weeks.  Tomorrow will be a recovery day.

Ran 9.75 miles at an 8:18 pace.

Rough day today.  Started out feeling good.  Jogged 3 miles down to the track.  Was going to try a 10k at 6:30-40 pace, but wasn't sure due to the 80 degree heat.  Mile 1 felt ok (6:32) and then started to feel like I was getting into a groove by mile 2 (6:30)...however, the girls lacrosse team came and needed the track area, so I shut things down and went out to white's woods.  The woods were about ten degrees cooler, so adjusted today's goal for pace.  Decided to run the 5k course and go for a pr (19:09)...started out the first mile at 6min flat, felt able to pick it up a notch as mile 2 began w/a slight downhill...then hit a root about 1/4 into mile 2 and completely face planted.  Took about 20 seconds to get up and realized my ankle hurt pretty bad.  Found a fountain to wash blood off hands, knees, elbows.  Rocks dug into palms pretty good.  No shirt, so chest and neck covered with combination of rocks, leaves, mulch like stuff.  Must have been a pretty nice site to see.  Jogged 1 1/2 miles back to the gym to discover a knot the size of a softball on the outside of my ankle...I have a 20k set up for next Monday...I'm usually quick healer, so hopefully things will be ok within a few days.  Ahh...had such a good opportunity for a great running day- just not quite meant to be I guess.  9.5 miles total- 3.25 at threshold pace. 

right ankle's still 2x size of left one. Went to gym, but not running. Will take things a day at a time until the swelling goes down.

AM: Woke up and right ankle still had a good bit of swelling, yet showed significant signs of improvement. Thought I might try the elliptical at the gym. After 20 minutes elliptical, 20 minutes bike, thought I'd try TM very cautiously. Did a mile in 12 minutes, did a second mile in 11 minutes and felt a little better, did a third mile in 10 and things seemed to improve even more. Shut it down while I was feeling good, so as not to aggravate anything. May try a light jogged in the late afternoon to see how I'm doing. Will still take things day by day, yet the 20k for Monday looks a little more promising.

PM:  Iced the ankle this afternoon and then decided to go for a test run.  Told my wife if I didn't return within hour and half to go find me.  Ran out to the Goshen town line in 39:59 (4.2 miles/9:31 pace).  Felt pretty good, so decide to pick up the speed cautiously and progressively ran faster then entire way home.  Ran return route in 32:01 (4.2 miles/7:37 pace).  If tomorrow feels good, I'll run Monday.  More ice this evening. 

Ran down to the track and put in 1.5 miles at 6:29 pace...just to test the ankle and see what kind of pace might seem reasonable for next Monday's 20k. If ankle's 100% by Monday, 6:30-40 pace might work. If not, I'll make sure to stay within myself. I'll wait until tomorrow afternoon to set goals. 7 miles total this morning. Little swelling in ankle, but still progressing in the right direction.

PM:  Ran TM down in basement.  Started with 2-mile warm-up and then broke into threshold pace in very short, comfortable spurts...

2 x 400 @ 6minute pace (1 lap between sets)

2 x 800 @ 6minute pace (1 lap breaks)

2 x 400 @ 6minute pace (same)

Finished with 3/4 mile "cooldown".  Ran very cautiously, yet felt no pain.  Finished with a ton of energy left in the tank.  Feel as though I've worked my way through the worst of things.  Plan on icing throughout the evening.