Rhett

What a wonderful night. We had FHE, played hide and seek with the kids, put them to bed and then I went out for my run. I had a 13 mile marathon pace (6:52) run planned. I decided while running to do the extra 0.1 so I could do a half marathon. My pacing at the beginning was off. The first 3 miles I was just over 6:30 pace. I was worried that this might kill me at the end of my run. I was then able to settle into a pace right around 6:50 for the next 9 miles. On the last mile.1 I was feeling good so I picked it back up around 6:30 pace.

Total run 13.1 miles, 1:28:30 AP 6:46 (Oh yeah, they were flat miles. I ran around the island 3 1/2 times)

Felt great, I'm ready for a nice easy run tomorrow morning. This run gave me some confidence that I was just having a bad day at Painter's for what ever reason.

I did a nice easy recovery run this morning.  I thought I might have some soreness in my legs after last nights half marathon run, but my legs, although tired, felt great.  Not even a twinge of soreness.  I ran 6 miles starting out slowlyl and then just running what felt easy.  Ended up running 6 miles, AP 8:04.

I took the kids to the gym for some treadmill work tonight. It was mile repeat night, and I wasn't sure how I felt about that. I did a mile warm up at 7.5 and my legs felt very tired. I then set up the treadmill to do 6 one mile repeates at 9.9 (6:03) with recovery pace at 4.5 all at 1% incline. I was suprised that my legs felt a lot better running at the faster pace. I did my 6 repeats with 2:57 recovery time. I was suprised how good I felt all the way through until that last mile which was tough at the beginning then I finished strong. Total run 8.5 miles.

6 recovery miles AP 8:03  Legs felt great

I have started to notice that by doing my real hard runs at night and then doing my recovery run the next morning early, by legs feel a ton better.  I don't know if there is any science behind it, but it is working for me. 

I did a nice revovery run which averaged exactly 8:30 this morning. 

6.4 miles with 10 hill sprints over the last mile +.

Legs were a little tired today.  I think they'll be ready for a good hard 16 miler tomorrow.

There was a strong wind out this morning. I hate wind! I guess it is good to train in though, cause you never know when you are going to have a bad race day like SGM 2008. I did my normal 16 mile run...8 out and downhill easy, 8 back uphill and hard. The wind was in my face on the way out, thank goodness. It took a lot out of me though and I didn't have my usual legs on the way back. I went out in 1:02:00 (7:45) exactly. I came back in 57:35 (7:13), slower than usual, but I'll take it.

Total Run 16 miles, 1:59:35, AP 7:28