Rhett

Did 2 1/2 min repeats after a 5 min. warm up.  Repeated between marathon pace and easy jog.  Ran for 30 mins

I kicked off my carb loading for Saturday's race tonight with a 3 minute all out sprint.  It felt good.  Now I have to eat a lot of high gycemic foods for the next 24 hours.

No running today.  Tomorrow is the big day.  SGM here I come.  I'm tierd of eating carbs.  I want protein.

It was a wet and windy day.  I finally met the legendary Andy B and he was kind enough to let me run with his group.  What an amazing, consistant runner he is.  We hit the half mark at 1:31:00 exactly as planned.  Now it was time to work the negative split, which I have failed to do in all 6 of my previous marthons.  I kept telling myself that today was the day I break 3 hours.  The last mile really hurt, but I was suprised to see my split at 7:00 exactly.  It felt like an eternity.  I ran a 3 minute negative split 1:28:00, my fastest half marthon ever!  I'm now officially a sub 3 marathoner.  I better go sign up for Boston and get me a good number.

I road the stationary bike for 1/2 hour to work the lactic acid out of my legs.  It helped.

Today I did the eliptical for 30 mins.  It felt good.  I think I could go out and run pretty well right now, but I am going to give it another day or so.

I did some upper body weight training.  It felt good to work those muscles after a few weeks off.  Then I did the elliptical for 1/2 hour.  My legs felt good.  I think I will go out for an easy run tomorrow.

I got up an ran 6 easy miles this morning.  My average pace was only 8:40.  It was good to get out on a run again.  It is the only time I really am able to think.  As I ran, I was thinking about SGM and I still can't believe I broke 3 hours.  I was trying to put together where I go from here.  For so long it has been just a dream to break 3 hours, so I always had something to work towards.  I have a local 5 K Turkey trot coming up next month, so I'll probably start working a lot on speed.  I think my next marathon won't be until Boston and I will try and break 3 again there. I've done Boston twice and my PR there is only 3:15, but with the right training I think I can do it.

Today was one of the best days of my running career.  My 9 year old son got up and ran with me.  I let him set the pace.  We only averaged 10:20, but we made it 2.6 miles and he never walked or complained.  I have him convinced to run the local 5K turkey trot in Nov.  I can't wait to get out and run with him again.  I loved it.

I'll call this my first long run since the marathon even though it was only 10 miles.  I ran it with the same purpose as a long run.  My first 8 miles I felt great!  I must have had some built up energy from all my recovery this week.  At about mile 8 though, I could tell I had run a matathon the week before.  My legs started feel ing like they do at the end of a marathon.

10 miles, 1:15:29  pace 7:33

Did 7 total miles today, 4 were easy and 3 at around 10k pace.  Averaged 6:14 over the fast 3.  It felt good to run fast again.  My calves are still a tiny bit sore from marathon recovery, but I didn't push too hard to keep up my pace.  I've gotta start going a bit shorter and faster to get into 5K shape.

Today was a crosstraining day.  I did full body weight circuit followed by 30 mins on the elliptical.  That is my standard cross training.  It was my first time to do lower body weights since the marathon.  It felt good.  I think I am going to focus on loosing a few pounds for the rest of the year so when I kick up my Boston training I am already lean.

I ran a nice easy 7 miles today and finished with 10, 10 sec hill sprints over the last mile.  Nothing special today.

Today I set out to run 10 half mile repeats with a one minute walk break in between.  Right from the start I knew it wasn't my day, and by the fifth repeat I was only running a 7 min mile pace.  My marathon pace is 6:50, so I definitely was not getting in the speed work I wanted.  I should be doing the repeats at about 5:50 pace.  Since I obviously wasn't accomplishing what I wanted, I called it a day after 5 repeats.  Heck, Monday I ran 3 miles averaging 6:14, I don't know what got into me today. 

Did my usual x training today.  Weights/ elliptical

Tomorrow will be 15 miler, but my wife wants to get in a 10 miler tomorrow, so I'll have to get up and run around 4am so she can be out the door at 6 am and we can make it to the church by 8 am for our families turn to clean the building.  It should be cool at least.

I woke upb early and ran so my wife could be out the door at 6 for her run. I did a nice easy 15 miles and mildly built up my speed as I went. Ended up averaging 7:52. Felt good.

I didn't have to be into work until 10 this morning so I slept in a bit, helped the kids off to school and then did my run around 8.  It's nice to run with the sun up.  I warmed up for 1 mile and then dropped to a tempo pace and did 3 miles at 6:30.  I was feeling a bit tired so I slowed to an easy pace for 2 miles and then I decided to pick it back up to tempo pace for the 7th mile.  Halfway through I looked down at my watch and relized I was running a 6:12 pace and I felt good so I dropped the hammer and finished the mile hard.  Did it in 6:03.  Then I cooled down for half mile and called it a day.  It was a good run to start the week.

Distance 7.5 miles

Avg.  pace 7:11

I lifted weights today, but ran out of time so was not able to do my usual elliptical work.

I ran six easy miles.  Nothing exciting.

Avg Pace: 8:32

Last night I did something I haven't done in a long time.  I ran without a purpose.  I can't remember the last time I did that.  Before I new anything about training properly I used to run that way all the time.  I had speed work planned, but it was such a beautiful night, I just felt like running.  I ended up running 8 miles at 7:36 pace... too slow for a tempo run, too fast for an easy run, not far enough for a long run.  I just went out and ran.  It was nice, but when I was all done, I said to myself, "what did I accomplish?"  And, I couldn't come up with anything.  I guess I better get back to running with a purpose.

Lifeted weights and did some elliptical work. Felt good.

I ran 12 miles for my long run today. I felt a bit tired at the beginning, but gradually increased pace till the end. I did my last 3 miles around marathon pace (6:50). I averaged 7:43 for the entire run. I'm hoping to get back into the grove next week with some quality runs before I head off to Belize for 10 days.

Boy, have I lost my motivation to train since SGM.  I just didn't want to do it last night, but I finally decided to run on the treadmill.  I set it at my standard 1% incline and did a warm up mile that felt good.  I then increased the pace to 6:40 and did that for 3 miles.  Then I did 2 easy cool down miles.  It wasn't a great run, but I did it.  Maybe after my time off, running on the beach with my wife, I'll return with new found motivation.  3 DAYS AND COUNTING!!!

Lifted weights and did 30 mins on the elliptical.

I wanted to get in some good speed work before heading out on vacation, so I dragged myself down to the track last night.  I did a mile warm up then did 6 x 800m repeats with 1 min walk breaks.  I averaged 2:44 on the repeats.  I did a cool down and headed home.

Total run 6 miles         Avg. Pace 7:11

It felt good to do some speed work.  I almost hit "Puke Pace" once but fought it off and continued on. 

Lifted weights- focused on upper body in hopeless attempt to look better on my tropical vacation.  Then did the eliptical for 30 mins.

No more workouts before trip.  I'll be leaving Havasu at 2 am tomorrow to catch my flight out of Vegas at 6 am.  I'll report  my island running when I get back.