sub-3 or blow-up trying

rest...ankle is a little tender today, yet the swelling continues to go down. I'll definitely run tomorrow, but pace will be determined after I warm up.  I want to keep October's marathon central to the big picture in my training. 

AM:  Ran the New Haven 20k.  Started with a 2-mile warm-up.  Ankle felt fine, yet I was cautious not to push things too much.  Ran a very controlled race and had alot in the tank at the end.  Didn't really keep track of splits, so sorry for such a lack of detail in the race report.    I've recorded what my watch says (1:25:07), but will adjust once race results are posted (official time- 1:25:03).  Felt satisfied with the results and healthy enough to really push it now through the end of the month.  Plan on another quick run this afternoon to complete the day.  I'll go to the track and throw in a couple extra mp miles unless the legs still have some more zip...

PM:  Jogged 2 miles down to the track, progressively worked a little faster and then ran a 6:44 mile on the track, slowed down for a mile and then jogged 2 miles home- 7 total.  Felt like a solid day of running.

p.s. Very proud of my wife who pr'd in a big way, running a 5k in 26:28.  She's the piece of work who's been trying to flirt with me on the blog (Jodacious).

20-minutes of weights in the gym then headed out towards Morris on a route without "the hill". Started out with 1-mile warm-up and then ran 4-miles to the "1-mile Morris" sign in 30:35 (7:39 pace).  Ankle was a little stiff at first, but loosened up as I ran.  Stopped and walked for 2-minutes and then ran 4-miles back along the same route in 29:13 (7:18 pace).  Ran 9-miles total and felt pretty good, considering yesterday's full day of running. 

4 more miles on TM @ 8:20 pace.

Ran to Goshen town line and back.  First half has a long uphill stretch, so pushed it really good and ran 4 miles in 28:33 (7:08 pace).  Walked for 2-minutes at town line and headed back home.  Pushed a bit on the uphills, but just cruised on the downhill slope.  Ran 4 in 28:03 (7:01 pace).  Overall, ran 6 of the 8 miles under a 7-minute pace.  Legs felt tired and ankle's still a little swollen, but no real pain.  Might do a light run this evening...I'll see how I feel. 

Sluggish, slow, and sore today.  Started out on the street, but then veered into Whites Woods- much more forgiving surface and became a bit more enjoyable run.  Decided to dart up to the track and run 1-mile at a firm pace (ended up being 6:47...felt like a 6:10 mile).  Went back into the woods and made my way back to the gym.  Did 15-minute free weights with legs.  8 miles total, mostly at very slow, recovery pace (9-9:20ish). 

Hit the TM in the basement this evening.  Very stiff and sluggish at first, but after 3.25 miles at about 8:40 pace decided to crank up the machine and see what pace I could keep at a comfortable level.  Brought it to 6:27 pace and held it fairly easy.  Finished with 6.25 miles w/last three at 6:27 pace. 

Pouring rain today...went to the gym and did 20-minutes weights, 20-minutes bike, and 5.5 miles on TM.

No time during the day...retreat.