Don't wanna be FAT!

First 3 miles I was still feeling really sore, but after 3 I was able to get in my groove. It felt good to be able to roll at faster than 6:35 pace for the last several miles. AP: 6:50

I decided to wait one more day before doing the 8 mile tempo run I had planned on doing just to make sure I was fully recovered from the Des News Half. I will tempo tomorrow and then add some kind of speed work into my long run on Saturday. This morning I felt really good. AP: 6:34

2 mile warm-up with strides, 8 mile tempo, 2.05 mile cool-down. I ran this on the same 8 mile course that I have done my last few 8 miles tempos on. It is a pretty flat course that is not quite honest.  I finish just slightly lower than the start.  Today I had an awesome run.  The weather was perfect and I was feeling good.  I haven't done this workout for several weeks because of all the racing I have been doing, but I was hoping to do it a little faster than the last couple of times where I averaged 5:21 pace.  So I was hoping for around a 5:18 average.  Well I did a lot better than expected.  My total time was 41:39 so a 5:12.5 average.  Mile splits were:  5:13, 5:08, 5:09, 5:13, 5:12, 5:11, 5:22, and 5:10.  That 7th mile was rough but other than that I felt very strong this morning.  Workouts like these ones are what make me love running.  I love to see progress and to make jumps.  I really believe that this workout is a good indicator that I am progressing.  

I felt a lot better than I thought I would this morning.  It only took 1 mile to get going.  AP:  6:41. 

Super rough night with the kiddos.  Got about 4-5 hours of sleep so I ended up sleeping in, hoping I might find time later in the day to get a run in, but it didn't happen.  

Ran from my house up 6000 S to the Rio Grande Rail Trail.  Took the Rail Trail all the way to Gentile Street in West Layton then turned around and came home.  This is the first time I have gone that far on the rail trail.  I won't do it again.  The Syracuse Trail is a lot less boring for a 20 mile run.  The workout ended up being a tough one.  I took about 7 miles to build up to a tin man pace and then I maintened a tin man pace til the end of the run. I should've started the run a lot earlier.  I started at about 8:00 and by the end it felt really hot.  I ended up getting dehydrated because I didn't carry any water with me and I let myself overheat.  I didn't take my temperature, but I think I let my core body temperature get a lot higher than I should have.  I did not feel well at all for most of the day that day.  This is also the first time I have ever had white stuff foaming from my arm pits.  I'm not sure what that means, but it had me a little nervous.  The positive part of this run is that my legs felt strong the whole way and I maintened a good pace especially for the last 13 miles.  Mile splits were:  7:09, 7:10, 6:53, 6:40, 6:37, 6:15, 6:08, 5:45, 5:35, 5:26, 5:50, 5:46, 5:45, 5:58, 6:12, 5:50, 5:45, 5:45, 5:51, 5:48.  

I was very glad when I finally got home and I downed a 32 oz powerade and about 100 more ounces of water within a couple of hours of finishing.  I also took a cold shower to get my core temperatures down.  I just hope I didn't do more damage than good with this one.