smally

Little redemption this afternoon, went downstairs and did some speed work, felt great like I never even ran in the morning.

3.1 - 17:57

light jog recovery for a few mins then ran a 800 at 5:27 pace, some marathon pace and easy running and for the last 800 I tried something a bit different, 5:52 pace with 3 incline, felt awesome. 

Hind sight I think 22 would of killed me today in this humidity and I ran 21 last week and this week is going to be a huge mile week if all goes well.

hot and humid, G did not show up and was suspose to at 6am, I really struggled today mentally about getting a long run in.  I think it was possible but because I had some quality runs this week and a few long runs in a row I decided to do a 11 mile loop and get some 800's on the TM later when Elliot is sleeping.

Crazy humidity today, ran on the TM at the gym.  Got a min into the run and quit because i hated the TM, slow.  Then I hoped on my fav. and it was 6:35's seemed like 8 min miles.

Power went out, sudden stop, interesting.

7 miles total - 6:40 average.

Running club, mixed bag.  Good last  mile and a bit, 5:57

Personal best today on the TM - 16:59 and boy did I work the last mile for it.

Started at 11, takes about 15-17 seconds to get it up that fast, I actually had a slow start then stopped the TM and started over again.  I would do a few pickups here and there to 11.2-11.3, trying to do the math.  Form was awesome but at mile 14 I felt a bit of a weird sensation which totally freaked me out but I was so close so I kept going and it passed.  The last 2 mins I had to do some pick ups and for the last minute I probably averaged around 11.5.  I thought for sure it was going to be 17 when it hit 3.1 but to my surprise I managed 16:59.

I know its not a road race but I did run 17:12 this year but it was not quite 3.1 on my books so who knows but I have a feeling I will break 17 in a race one day.

4 miles total.  I have the running clinic tonight, plan on running 6 miles with the group with some strides.

Got double in after a long run, love it.  I decided to take Wed afternoon off and let Sarah handle the day alone.  After groceries and a starbucks I decided to run a quick tempo on the TM, kept it at 10.2 - 18:11 for 3.1

Going to take tomorrow off, been awhile and run a long run Friday and Sunday.

Did not sleep well for the second night in a row but it does not seem to effect the running or maybe it did.  Legs felt good considering I had a lot of fast miles yesterdays and the 16:59 5k.  I did not get up really early and run with G, felt guilty so I decided after mile 1 to try and hold as many MP miles as possible today. 

Wanted to run 20 miles but I had no fuel and I decided to take a short cut back.  Ended up running 16 miles @ 6:48 pace, with 1 mile cool down.

Temp was great but started to feel the increas in temp by from miles 12-16.  Looked at the weather and it was 20 degrees, real feel towards the end of the run was 27 degrees, so not to shabby especially after some vo2 miles yesterday.

Had a health talk in front of 200 people today, went well but took up my entire lunch hour. Little sore from yesterday so it was a perfect day to take off.

Getting up at 5 tomorrow for a med to long run with G.

Got up at 5 and ran in Lasalle with G.  We did 16 miles, right toe/foot hurt the first 3-4 miles but it did pass.  The first 5 miles felt like MP miles or better, not used to running so early.  The last 7 miles were what I expect a MP to be this fall.  Legs feel good but used, some real good speed miles this week as well, I am happy that I finally broke 17.

16 miles total in the morning 6:50 average, 149:25.

710-657-708-711-703-713-707-602(good tempo mile, race pace)-657-643-645-645-641-647-630-623

Pretty decent run considering I had a great 16 miles MP on Wed.  Both of these 17 and 16 miles I did doubles.  This afternoon I got home from 9 holes of golf and ran 4 miles, 3 @653 and 1 easy cool down.  Hope these doubles help out a bit.

tried to run after work, quit after a mile, no motivation on the TM.

Swimming with the kids in the backyard, lots of fun.  Decided to go down stairs before heading out for dinne and ran a quick 5k - 18:07, toe hurt a bit but felt pretty easy.

Another Medium long tomorrow.