smally

one too many glasses of wine with dinner so needless to say i felt crappy this morning just like i played golf.  amazing how you can quickly slide into a funk, no runs for the last couple days because of golf etc.  i really feel lately that quickness is something i am loosing so today i was uncertain on what to do.  i felt like taking the day off but i needed a good sweat because of the food and drink from last night.

i decided not to look at the garmin the first mile, beautiful day not humid however the sun was beating down nicely at 11am which made for a nice run until later on when i did start to feel the heat.  first mile was 6:39 which was surprising because i did not feel like i was trying at all.  i then decided on the route and the distance, i wanted to run mp for 13.1.  saw my buddy G out there so ran with him for 2 miles which was nice because he was going the same pace. 

pretty tired when i finished, cut the grass and hanging out with the kids as i write this.  good pool day.

6:47 average, 128:55

Decided to come home and do some speed work.

3.5 miles - 20 mins.  I was 18:01 for 3.1 (10.3 on the TM)

Took a 1-2 min break and repeated 2 more 800's

did 2 1min intervals @ 5 min pace.

finished with another 800 meter at 5:47 pace

Will try for some flush miles tonight if I find the energy.

First Running Miles clinic where I was not sore from the afternoon workout.  Had the group do the Indian run, well it went over really well.  Walkers loved it and I had a good workout as well, we did this for 20 mins and I was startin to feel it, I had no garmin but we did 3 miles in about 18 and half mins.  Did a mile cool down 7 min pace which felt like a 9 min pace.  Feel like I am getting my step back a bit, hopefully a longer run tomorrow morning if i ever go to bed!

Great TM workout at home, had to go home and meet someone who was doing work at our house.  I find I am getting the step back after Sunday's half and yesterday's speed.

I ran at MP 6:52 for 3 mins then at the same pace I would run at 4 incline.  At 30 mins I ran a flat 6 min mile and continued on with hills.  I finished with a half mile at 5:52 pace, .5 cool down.

Running Miles club tonight.  I am having everyone do the Indian run on the track, I hope they like it.  Probably do at least 5 miles tonight

Forgot to add this workout, put Elliot to bed and then the rest of the family went downstairs to workout, Sarah took the kids through some yoga moves and I ran 6 times 800's all at 5:49 pace, little cool down at the end.  Glad I did this double.

slow easy 10 miles on the trail, no stress about pace because Julian rode his bike with me and it was more about my 7 year old riding 10 whole miles!!

feeling good, I after 2 good runs in a row it was nice to run nice and slow, hopefully hop on the TM tonight for some 800's.

Did not know what to do but ended up at the gym.

I decided to put the TM at 10, 6 min mile and ended up running 10k in 37:24, I struggled the last mile.  This was a good effort because today was a free day being tomorrow is a longer run and I have had some good quality runs this week.

6 min average - 6.2

 Last night we had a tasting dinner at our house for our 10th anniversary dinner August 2nd and because of the great 10k run and the mood I was in I had a blast which came with eating too much eventhough I was cautious with the wine.  That being said I felt pretty sluggish this morning and the fact that is was raining significantly I decided to leave my long run until Sunday and just run an easy 8-10 on the TM downstairs so I could be comfortable and wear my favorite boxers.

Needless to say I got into a groove and I think taking the jell at 8 miles really gave me some good energy so I kept saying to myself what's another 20 mins.  I ran the first 12.5 miles at an easy pace of 7:27 pace, at 12.5 I decided I would run the next 3 miles at MP 6:52 and  then call it quits but I found that easy so I took it down to an easy pace again.  I ended up putting in 2 more miles of MP towards the end.

Not a planned run but it was a nice change.

5 EASY

Julian rode his bike, I felt great after 20 yesterday but did not feel great running, maybe no motivation either.  Stopped and chucked rocks with Julian at 2 miles because he was tired, fun to be with him on runs.