not giving up on the comeback

Ran around the town after work - Chrys took the kids and spoiled them a little bit.  Thanks to her.  I felt crappy at the start but better after a few miles. 

10.5 @ 7:11 ave pace

Did NOT want to get out and run today, but I got in 6 slow hot miles.

6 @7:40 ave pace

went out after the school picnic tonight - i like running in the evening a lot more. 

4.6 @ 7:15 ave pace

felt slow and a little tight but i put my hat low over my eyes and just put in the time - felt ok after I got warmed up
hot out today - should be really nice tomorrow

6.1 @ 7:15 ave pace

after work - 4.6 @ 7:25 ave pace -- felt crappy and weak a mile or so from the end - had oatmeal an hour before but it didnt work for some reason

It is such a beautiful day today- 73 degrees, a nice breeze, and just some wispy clouds in the sky.  I got out for my long run at 7:15 and I felt really strong.  This route doesn't have too many steep inclines in it so it is more representative of the course for the half on Oct 30th.  I guess running on the hillier routes recently may be paying off. 

16 @ 7:06 ave pace

enjoy your labor day weekend everyone!

ran after tubing in Helen - my legs felt really good and strong

I didn't get out before we left this morning, and Chrys had to work soon after we got home, so my miles are short for the day.  'tis OK. 

6 @ 7:01 ave pace

Ran after lunch today - it is still around 90 here. Summer will go away soon, just not yet.

5 @ 7:15 ave pace

My wonderful wife let me go out for an evening run tonight.  Interval day

two weeks ago I did 4x1K so this time I did 6x1K at the track.  I went just as the sun dipped below the trees.  That made a huge difference.  Tonight everyone of them felt pretty good.  I was all over the place on pacing but at least none of them was too slow.  

3:35, 3:34, 3:27, 3:33, 3:30, 3:25

Then I did 4 x100m at the end just for some turnover work.  I need to do these more often. 

got out before work today - felt ok after last night speed work

4 @ 7:36 ave pace

6 after work - 90 and trying to rain but it just made it extremely humid.  lost 4 lbs of water in the 44 min it too to run this thing. 

6 @ 7:24 ave pace

total bonk - you'd think I'd learn about when to leave and all that

10.1 @ 7:42 ave pace

took this one out really easy and ended it easy

93 deg - 

5 @ 7:27 ave pace

not too much to say today.  I wanted to use this as a gauge of my current fitness.  I have about 5 or 6 weeks until my half, which is my goal race.  Last year I uncorked one here at this race.  So I guess I also wanted to see how this years fitness level compared to last year.   I really wanted to run a couple seconds under 6 per mile.  
The pace went out fine.  I was in the second pack, behind all the official track club racing team guys.  The 5:52 first mile was just fine.  It felt comfortable. Then from there it settled into a 6 min miles +/- a second or two. It was actually a pretty boring race for the most part.  More like a time trial.  I passed a couple guys in the first two miles, then another two between 3 and 5 miles.  Then one more guy between 7 and 8.  Other than that it was just me and the pavement.  It was like a tempo run without my music.  I made up 7 seconds in the last mile so that was a 5:53, which is good.  Unfortunately I didn't put another couple of those miles in, so I didn't go under the hour mark.  And it was 60 sec over my PR from last year. 

10 miles in 60:12- ave pace 6:02 -

2nd place and first in AG

The good thing was that the pace was more or less comfortable.  The bad thing is that I think I got into that zone and stayed there for too long.  I needed to go one slight notch higher.  Either way, I feel good about the race.  I think I can sustain that 6 min pace for three more miles, which is the ultimate goal.     

Had no kids for the afternoon so I took an hour bike ride around town.  I'm such a slow biker I guess.  I was pumping away and two people at different times just blew right by me.  I'll blame my junky bike..  :)

I can't wait for another race.  I had a really good time on Saturday.  

I need to get out and get in 10 miles, but I had the kids all day so I'll have to get out after my wife gets home from work.  At least the temps are a little down today.  

Had a really nice run at 7:30 tonight.  I combined a few route for a new overall route.  The temps were dipping into the mid 70s by the end.  It is a perfect night for a run. I'm a little sore from Saturday but otherwise it was a fun run. 

10.5 @ 7:11 ave pace

My mother in law was able to watch the kids for a couple of hours today so I could run - yeah! Otherwise I was going to have to run at like 9 or 10 when my wife gets home from her work and board meeting.   It was hot but it was not humid so things were tolerable. 

I wanted to do a 5-6 mile tempo today but I am trading kid watching with one of the other moms in the neighborhood so I'll be able to get in my tempo run on Thursday.  yea!

10.1 @ 7:19 ave pace

felt pretty good today

10.6 @ 7:04 ave pace

Tempo day! 6 miles at tempo pace

I got out before it got too hot. 

I felt comfortable and never felt overly stressed - same pace a my race thi past Saturday.  First mile was 6:03, miles 2-3 slacked a little 6:06-ish, 4 was 5:58.  5-6 were right at 6:00.   McMillan has my tempo miles btwn 5:51 and 6:06.  I'm ok with the 6:03s today but I think I need to get comfortable going sub 6.  Next tempo run I need to try to do that. 

6 @ 6:03 ave pace

later in the day 4 @ 7:30 ave pave

left at 7:45 tonight when my wife got home from work.  It was after a long day and no supper - had a couple pieces of bread before hand - that helped calm the storm.
feel so much better after this one - almost bailed on it
got to be dark by halfway so the way back was a little slowed

10 @ 7:39 ave pace

Got out at 8:15 this morning.  It is such a beautiful day. 

This one was no fun.  I just put in the time and dealt with it.  I took watered down apple juice  (50/50) along today instead of water.  I don't know if that does anything good for me but I like the slight sweetness during a long run.  There are some good hills on this route, so it is good medicine.  Really tired now - not sure why.   I don't think I refueled enough after my 10 late last evening.  Either that or it was one of those days when things just don't click.  Oh well - I'm happy with the week. 

17 @ 7:32 ave pace

got in a couple workouts today

summer is sure hanging in this week.  it was hot so these were just EZ paced miles

lunch - 6 @ 7:35 ave pace

after work 6.2 @ 7:33 ave pace

didnt feel like getting out today - 

6 in the afternoon at the last minute - like always - 7:14 ave pace

6.5 tonight while dinner cooked.  I didn't feel like doing the whole route so I stopped at the track and did 4 800s with 400 recovery jogs.  Pacing was off but it was ok 2:49, 2:42, 2:39, 2:39.  It looks like they were within my pace range except for the first one. 

4 this morning - it was humid and I sweated like a pig. 7:22 ave pace

6.3 tonight - it was hot but clouded over so it wasn't too bad.  my legs felt strong but they are sore right now.  My feet are starting to hurt a little in the heels.  I'm not sure these shoes are hanging in as long as they should.  6:54 ave pace

not a really good run but I got something in at least

8.25 @ 7:32 ave pace

Got out before lunch today.  I felt more or less ok.  

6.3 @ 7:02 ave pace

Got in a really good run before getting the kids tonight.  My legs felt strong and the heat just didn't feel too bad for once. 

6.75 @ 6:55 ave pace

Got up and out before the house got crazy - it is a beautiful day today.  I felt good and this week was so much better than last week.  The route had a lot of hills.  It was a great run and I know I'll have that long run feel for the rest of the day.  

http://www.mapmyrun.com/routes/detail/23484856/

18.05 @ 7:26 ave pace

Life got in the way of more miles but this week will be a mileage step back.  I'll have to run my long run on Sunday but that will be ok  

6 @ 7:31 ave pace

Tempo day - missed it last week so I can't this week

Did 6 @ 5:51 ave pace

I was a little faster than intended but I guess that is better than slower than intended

Need a recovery 4-6 later after supper

Got out after the picnic at Sawyer's school (which actually was not that bad of a time).  It was like 65 and, yes, I had long sleeves on.  I'm not used to temps under 70 yet. 

4.25 @ 7:17 ave pace

I need 25 miles in the next two days to get 300 for the month.  Stupid, but I want to get that tally. 

got in 4 before work - 7:31 ave pace

and 10.1 after work  -- 7:12 ave pace

Today I felt ok after the speedwork of yesterday.  My right hammy is REALLY tight but it has been for several weeks. 

It sure is nice running when it i overcast and 70 degrees.

10.5 @ 7:14 ave pace