not giving up on the comeback

ran at 8:30 this morning.  Felt good and ran a consistent pace the whole time, even on hills on the way back. 

13 miles - 7:30 pace

Ran with the Big Peach trail running group today.  Hung in the back of the first pack - just wanted to get some miles in on the trails today.  I got in 90 min which I guess was 9 or so miles.  I'll mark it down as 9.  It didn't seem that slow, but either way it was a good trail run on a new trail for me.  

 Unfortunately on my third loop I rolled my left ankle and made a nice little pop or crunching noise.  I was following some slower guys and wasn't paying enough attention to the trail.  But I ran it back in and it isn't too bad right now. 

ran to the track after work and tried to get in a good set of intervals.  but the clouds opened up and flooded the track after my first interval.  I struggled through a couple more but it was hard going.  And my watch died.... I called it off after a while.  

ended up with 3x400 and 2x800 at good paces

Took the lat summer PTO day.  I ran in the morning before our day trip to Helen, GA and then did another bit after we got home.  I felt good on both.  Ankle is officially ok...yea!

4.15 at 6:53 pace

5.8 at 7:33 pace

Ran after work again - it was like 85 or so and 50% humidity, which is actually not bad.  I hate this route, I guess cause it is hard.  I usually take it too hard in the first half and slow down on the return.  So I took it easy and just tried to be even paced and not slow down.   And I was even steven - not fast but no slow down

10 at 7:26 pace

Worked at home today and I ran at lunctime.  It wasn't too hot and I managed a decent pace I guess.

6 miles 7:18 pace

it felt hotter than than 80-84
fighting a cold still so this was harder than it should have been but it wasn't bad

7:44 pace

Ran in the heat today so I brought a wet running hat and a handheld waterbottle full of ice water.  When I felt hot i just squirted some on the hat.  It seemed to really help my brain from frying...

I felt good no aches or pains today - not sure how that happened.  I just wanted to get a few easy miles in to start the week on a good note.  

6 at 7:41 pace

Not too bad out, low 90s.  I took the white running hat and the ice water again to soak my head every few minutes.  That makes things much better.   Of course the water is warm by the end,  but it helps anyway.  I just cruised along.  No real creakiness in the legs at the start, which is nice.  I'll try for another tonight after the sun starts to set.  I need to start doing hill repeats.  I guess that'll start next week.  I don't want to toast my legs before my 5K this Saturday.   And next week starts my official marathon training for my November 14th race...I guess I should sign up for it soon.

4.5 at 7:26 pace

Did another run in the PM.  I ran hard on the uphills and normal pace on the rest.  This one tired me out. 

5.3 at 7:26 pace - weird - same pace in the PM

Did 8 tonight - 7:24 pace overall

7:39 pace for the first half
7:01pace for the 2nd half
Wanted to run the 2nd half more like a tempo run cause I need to start doing those next week. It was closer to MP for most of it.,  There are two huge hills that prob took off nearly 30 sec from my 2nd half time.  But anyway I finished below MP, closer to tempo range.  

My feet are bit sore last night and tonight again.  I guess I have to get new shoes... :(

Took it easy this morning - tried my old shoes and they didn't feel any better.  Now I remember why I stopped using them :)  must order shoes today

4.3 7:43 pace

 ordered new shoes!  yea

dug into the shoe closet and tried the least worn asics 2120s - they felt pretty good actually - much better than those old brooks yesterday morning.  
37 and change for the first half - which much be easier than the 2nd - took at least a min off on the 2nd half
great weather -- i could get used to low 80s for a while...

10 at 7:22 pace

It is the last race of the summer, before I start my marathon ramp-up for November.   I've been having decent training recently, and my goal was a 5K PR (PR 17:43) and an AG award.  Last year I lucked into two AG wins and I haven't had any this year - this was my last shot.

I took the day off before and was hoping for some fresh legs.  They didn't feel bad actually.  No aches and pains when warming up.
I snuck into the side if the 2nd row of guys and we were off.  Immediately I had to pass a few kids and older fellows who I knew I was faster than, but other than that I passed maybe one or two guys in the first mile.  There is a nice rise in the first 1/2 mile and then a good downhill.  Then it flattens out.  First mile -- 5:32.  By that time I was breathing hard and was red lining it.  I just hung on from that point forward, trying to keep my stride big and even bigger on the downhills.  I played pass-and-get-passed with one of the high school guys for the rest of the way, but other than that I was on my own with my own doubts and fears.  2nd mile was 11:12 or something like that.  I didn't lose too much time there.  However, the third mile I was cashed and still had to face the return of the significant up and significant down from the first mile.  I made the final pass of the kid on the hill and managed to hold him off for the "kick" to the end.
I finished but not with the PR I wanted.  I struggled in the last mile big time.   But I was happy with my effort and I got a 10 second PR for the course and 1st in my AG along with my 2nd sub 18.  

Now I start my build up for the Chickamauga marathon on Nov 14th.  I need to work now on my longer interval repeats and tempo runs.  Maybe I'll take a crack at the neighborhood 5K in October and see what damage I can do after two months of marathon training. 

the kids had a playdate and my wife was working so I had a few hours to kill.  What else am I going to do but run?  I just took it easy and chugged along for a while.  My stupid watch buttons stopped working last night for some reason...so I timed it the old fashioned way.

7.3 at 7:55 pace

just cruised along and got a few miles in at work 

86 deg with a little cloud cover - it wasn't too bad out there today

4.4 - 7:10 ave pace

PM

felt great -

first run in my new shoes.  They will work just fine!
finshed just before the rain

 4.45 in 7:10 pace again - weird

twenty minute tempo run on tap today - the first one in a long while. 

I went out earlier than normal this morning (not early for most of you)- tried to hit it before the heat of the afternoon.  i think a half an hour earlier would have been easier.  but all thing considered it went ok. The overall pace was a little over my desired tempo pace but that will come to me.  (6:32 first, 6:15 2nd, and then 6:20something for the 3rd.1) -- all over the place on pace. 

4.9 for the warmup and cooldown  around 8 min pace

3.1 tempo 6:26 ave pace

Afternoon - 4.5 7:20 pace  - felt ok - not sore from yesterday's tempo

 PM  - 5.3 7:22 pace  - felt good again and just cruised it along.  

I didn't quite plan my day well , so I started out hungry.  I managed to finish this very hilly route standing up...argh

10.7 at 7:49 ave pace 

really busy with cub scout picnic stuff - no miles

I got lots of sleep last night.  The weather was really nice today - cloudy and in the high 60's at the start.  I felt good today and just wanted to keep a nice even pace for the whole while.  In the downtown area I passed a couple hundred girls waiting in line for tryouts for the America's Next Top Model.  There were lots of interesting outfits, for sure.  I got to the turn around right around 1:00:20 or something.  Luckily the sun stayed in for most of the rest of the run.  I pushed in the last 20 min to keep the pace pretty even for the whole run.  

16.2 at 7:25/mile ave pace

It was 61 degrees so I just had to go out for a few recovery miles.  I felt really no issues after the long run yesterday.  

 4.2 miles in around 7:20 pace 

felt good
some jerk slid through a righthand turn lane and missed taking me out at the knees by two inches...other than that I was fine

4.4 7:07 pace 

after work -- felt strong

4.45 7:05 pace

tempo day - 4 miles this week

 I took it out too fast - more like 10k race pace- oh well.

turns out i don't know how to work a lap counter on a stop watch...I know the first was right, that's about it.  
1st - 5:56 ( hit it once at first mile)
13:05 ( hit it again at the turnaround which is a little past mile 2)
14:02 ( hit is at mile 3)
4:20 ???? (hit another lap and stopped it at mile 4).         

 stopped it at the end and it said 24:19 -  ave pace 6:05 I guess.  I have now idea what those split times mean though. 

Went out at lunchtime for a few.  I felt ok - 

4.55 7:24 pace

after work - took it easy -didn't really want to go out but i felt good enough when running

5.9 - 7:36/mile

I wanted to go out at 11 this morning but my boy got sent home sick from school, so I went out after they got some supper.  It messed with my food planning but it all worked out a bit.  

I felt good.  I was a little tired but that is what happens at the end of the day...
the weather is nice today - trying to rain and abuot 70.  :)
I did the same route as last week with the .75 mile steep hill.  Last week the big hill kicked my butt and i paid for it afterwards, but tonight there was some payback.  I just kept going and going.

a true recovery run for me -my legs are a little tight after the good 10 last night. 

72 degrees and overcast - got to love it 

4.6 - 7:50 pace

It is a really good weather this morning for running.  I got out nice and early for me - 7AM.  My legs were creaky the whole way and it wasn't easy.  But I kept them moving and actually managed a nice negative split without really trying to do so.  
Just took my water bottle with water

lI had lots of energy - had mexican for dinner last night  :)
1:08:25 at the turnaround 

18 miles 7:31 pace  - just looked at the same run last year at this time - it was nearly exactly the same pace 7:33- weird

I got in a few this afternoon before my meetings started.  The day off yesterday was a good thing for my legs.  They felt pretty good today.  

4.6  - 7:28 pace

 I'll have to run after cub scouts tonight.  Hopefully I get that done. 

Evening run  - got in another bit after cub scouts. Felt good and cruised along.

4.4 - 7:17 ave pace