Rhett

I got a late start on my run tonight. We did FHE at a friends house and got home a bit late. I didn't get out until around 8:30. As I was getting ready I felt very tired so I broke out a double caffinated Gu that I usually reserve only for race day and downed one. It really worked and gave me the mental edge I needed to get out there and run.

Than plan was to run 14 marathon paced (6:52) miles and 1 cool down mile. That is 4 laps plus a little bit around the island. Here are my splits.

1 6:36

2 6:33

3 6:48

4 6:50

5 6:49

6 6:48

7 6:51

8 6:51

9 6:40

10 6:43

11 6:50

12 6:49

13 6:45

14 6:38

15 Cool Down

Total 14 miles 1:34:29 AP 6:45

Looks like a started a bit fast, but then settled into a nice pace and finished strong on the last mile. I felt great the whole way. Who knew how much an easy week last week would help? I may need to start mixing in a few more easy weeks into my marathon training.

Another beautiful day is Havasu.  As I ran back home and looked over the lake with the sun rising behind me, I felt like the luckiest man alive.  I love it here this time of year.

7 mile  AP 8:00 exactly.

As Paul predicted, tonight was take the kids to the gym with me and run on the TM night. My legs were still feeling a bit sore and tired from Monday nights hard 15 mile effort, but I got started anyway. I did one warm up mile at 8:00 then set the TM for a run speed of 10.0 (6:00) and a jog speed of 4.3 and got started. The first mile felt fast and tough, but then I got into my rythm and never felt cardiovascularly pushed the rest of the way. My tired legs did make me wonder a few times if they would hold up though. I did up my rest time to 4 minutes between repeats since the legs were tired. I was feeling good on mile 6 so I upped the pace to 10.3 for the last 2 minutes of that mile and did it in 5:55. All running was done on 1% incline.

At the beginning of tonights run I was wondering if I would get it all done, but I did it!!!!

Another beautiful day in paradise!  Nice 7 mile easy run this morning.  Legs felt great!

AP 7:52

My son wants to start training for the 5K that is run at the same time has the Havasu Half so I told him I'd go on a run with him when I got off from work today, so I'll get in a couple more slow miles this evening.

I had a little spring in my step this morning.  Nice easy run on and incredibly gorgeous morning.

7 miles AP 7:37

I had a blast with Chase at the MWC tournament last night even though my Cougs lost.  We got home around midnight and I had to work at 9 this morning so I awoke around 5:30 to get my 16 miler in.  Instead of doing my normal slow out and fast back I decided to keep an even, strong but easy pace for the whole run.

I went out in 59:34 and back in 58:42 for a total run of 16 miles in 1:58:16  AP 7:24 so I kept it pretty even the whole way even though I had to climb on the way back.

Now for the bad part.  I had a big time scare this morning.  It was still dark and about a mile and a half into the run I stepped on something and twisted my ankle.  It sent quick sharp pains to my ankle and a little to my knee for a little while, but I was able to run it off and within half a mile it didn't bother me any.  On the way back I looked to see what it way and it was about a 6 inch mound of asphalt they must have accidentally spilt as they have been working on the roads lately.  I iced it after my run and it is definitely tender now along with my knee a bit.  Luckily my next run isn't scheduled till Mon. night, so with some RICE over the next couple days hopefully I will fully recover.  It sure scared me at first though and I had visions of having to pull out of Boston.