sub-3 or blow-up trying

Ran the 8-mile loop through Goshen.  Still can barely get mile 3 under 8min, yet still finished with a time of 53:59 (6:45 pace).  Very happy considering a 20-miler two days ago + ran 30min after eating good size burger and fries (only window to go).  Feeling fully recovered and ready for a good month of running. 

Limited on time, but able to get a quick TM run in over lunch break.  Did 2-mile warm-up followed by 5 x 800 with quarter mile jogs in between.  6 miles total.

Ran 3.25 miles up towards Goshen in 30 min...turned back and picked up the pace, running 3.25 miles in 20:30 (6:18 pace). 

My body seems to be fully recovered and my endurance is still strong, so I am going to focus mostly on "leg turnover" for the next 3 weeks and throw in longer runs here and there to maintain endurance.  For the first time since spraining my ankle in late August, I feel able effectively mix in  "speed work" without any pain.  Had a small window of time this afternoon, so hit the TM and did a warm-up followed by 3 mile repeats at 6min pace and a "cooldown"- 6 miles total. 

Ran 1.25 miles warm-up and then picked up the pace for 2 miles (6:46, 6:41).  Veered into White's Woods for 5 miles (slow)- saw 6 turkeys and 2 deer.  Finished with .75 back on the road.  9 miles total.

Legwork at gym + 5 miles on TM at 8min pace.

Tough blow today.  Have been doing a "mini-taper" for this weekend's half marathon and went out for a jog with my wife.  We were just over a mile into White's Woods went I hit a root (covered by leaves) and twisted my ankle (which was just feeling recovered from late August).  It's ballooned up about the size of a golf ball within minutes.  Had to walk over a mile back to the gym while my wife finished the 5-mile run.  Pretty painful right now, so I'm icing 20min every hour and will see how I feel by the end of the day.  Don't want to do anything stupid tomorrow, so the race may be out.  Was really hoping to get a good training run in for my marathon at the end of the month.  I'll just take it hour-by-hour, day-by-day. 

Quite a day...spent hours yesterday and last night icing my sprained ankle.  Was 20% (going to run) at dinner, 30% by evening, and 50/50 this morning.  Swelling and pain's was still there, but with ice and a couple doses of motrin, decided to give it a shot.

Warmed up with light trainers (tangent 3's) and realized that this would not last long at all.  Changed shoes to saucony ride's and before I could test them it was final call to the last shuttle.  Said a prayer and decided I'd run the first mile no matter what at desired race pace and adjust from there. 

Pretty good crowd showed up (200-300) and I worked my way to the front to take away any unneccessary work such as dodging runners (they can dodge me today :)).  The gun sounded and I was off, feeling absolutely horrible...

Miles 1-4:  26:25 (6:36 pace is a bit deceiving because it was all a gradual downhill...foot was cold, stiff and I had to favor my left leg)

Miles 4-8:  54:20 (Pain began to numb and path straightened out considerably...most of this section was on dirt and gravel which slowed us down a bit...I found a tiny bit of a groove and was less affected by any pain)

Miles 9-13.8:  1:33:22 (9-13 were all uphill and slower than 7min pace...however the last section was a sharp downhill which I was able to dip to sub-6min pace...I think a few of the markers were off in the middle section which made this last part seem faster...either miles 4-8 were shorter than marked or this was more of a 13.5 type course I would guess- they advertised it as 13.8)

I'm satisfied with the run.  It was a challenging course and I stayed strong, despite the ankle, throughout.  Hopefully this will be a good building block for my next marathon Thanksgiving weekend.