not giving up on the comeback

So I went out before lunch and the foot was in a bad mood today for some reason.  Wanted to do two short ones today but I will have to see.  I have it wrapped now. 

3.2 miles - pretty slowly 

Thought I might take off the day but tried it at the last minute.  Felt fine and I just took it slow. 

 4 @ 8:04 ave pace 

6.5 this morning at Tybee Island.  It is really nice to run on pancake flat roads for one.  Really humid - 

6.5  - not idea on the pace -hit the wrong button on the watch, but it was pretty good 

enjoyed some boogie boarding on the rougher waves that T.S. Lee kicked up- then drove back to ATL from the island and never quite made it to the road to run -- 

the day after vacation is always hard for me to get into running, but I made myself get out at the last minute for 5.  Turns out I felt great and just cruised along.  

5 @ 7:37 ave pace 

cooler weather = faster miles

5.2 @ 7:15 ave pace

4 in the AM - 7:35 ave pace

4.2 in the PM - 4.2 @ 6:58 ave pace ( not sure of that pace)

felt ok -  

got out this afternoon for an easy 7 - just cruising along at no particular pace in mind.  Felt ok more or less.  Foot hurt more than usual in the first half mile.  I stopped and tightened my shoe and that helped a lot.  No issues with it the rest of the way. 

7 @ 7:38 ave pace 

out in the afternoon for a nice run - a bit dehydrated make it more interesting

9.4 @ 7.40 ish pace 

left after work = before supper.  Just chugging along on my old standard route to the Highlands.  Ending up to be a decent one.  

8.2 @ 7:33 ave pace 

Kids are off school this week here in Decatur, so I am taking three days off and camping with the kiddies

back to work - had a really good time with the kids camping this week.  We went here, http://www.gastateparks.org/CloudlandCanyon.  It was my girl's first time camping and she did really really well.  The scenery was outstanding.  And at least we hiked up and down the canyon wall stairs on Wednesday, so I can count that ac cross-training.  

Anyone heard of or doing this one?  http://www.reallybigfreemarathon.com/

What an interesting idea.  You have to pay $50 upfront to register but they refund your money if you start the race.   

got out after noon yesterday for an easy long run.  This is the longest I've gone in a very long time.  All went well.  I never felt good or bad.  Really didn't feel like running but guilted myself into it.   

12 at 8:078 ave pace

23.3 biking miles.  not the fastest - but I just wanted to get out and get some wind in my face.  my bike felt a bit creaky and slow today.  Maybe that was me - like my wife suggested  :)

14.5 or so ave 

Got out after fixing supper.  I felt good the whole way.  

8 @ 7:12 ave pace - ended up feeling strong 

A little creaky this morning but I felt good energy-wise,  so I went out for 4 easy pre-lunch miles.  Things felt good more or less.  Foot pain is very minimal.   

4 @ 7:28 ave pace

Did 4 more before getting dear daughter from afterschool camp.  Got a little dizzy on this one toward the end.  Guess I didn't quite eat enough of a snack this afternoon.

4 @ 7:41 

I got out at 8:15 or so this morning - really humid out there.  I felt pretty good, no foot pain after the double yesterday, which is a nice surprise.  

5 @ 7:32 ave pace 

Got stuck at work and only had 25 min to run before getting little girl,.  Ran a little harder to get closer to my planned 4. I don't want to jinx anything, but my foot is feeling really good.  What's up with that? 

3.6 @ 6:58 ave pace 

so i ran today - and then I stopped 

my foot feels good and I got to run in the rain, which is so nice

7 @ 7:32 ave pace 

6.2 @ 7:19 ave pace

With the race tomorrow, I will hit get my highest mile week since the end of April.  Dang - so much lost time.  

This is my first race since April and my first miles that were sub 6:30-ish.  I didn't really know what to expect from myself today so the plan was to just kind of go with the flow of the race and speed up in the last 2 if I felt like it.  I guess was also kind of afraid of how poorly I'd do.  

Given all that, I wasn't too agressive at the start and just picked a pace that felt good.  I ended up with a group of people I know and tried to keep an even pace from there.  After 1.5 or so, I caught one of the guys I ran with during the Silver Comet 1/2 last year.  I know he is reasonably fast and someone said he was shooting to start at 6:15 and speed up from there.  I ran and chatted with him until .25 to go when he split off for his final lap.  We just kind of hung between 6:00 or 6:05 pace.  It was just what the doctor ordered. I got to talk running and it kept my mind of the pace.  I didn't really kick it too much at the finish but I didn't have much in the tank anyway.  

1 - 6:12

2 - 6:22

3 - 6:06

4 - 6:03

5 - 6:03 

Ended up winning my AG with a unremarkable 30:41.  On this course, I really should be in the 29's at least, but I'll get there.   

As a bonus, it was great to meet fellow blogger JG and his son.  It is always nice to put a name to a face and to have a new running buddy in the ATL area.   

Next week is another ATC race, a 10K.  I've never done it, but at least I will feel a little more confident.   

Will do 2 short ones today.  I guess I should just do one 8 miler.  I'm sure that is a better workout in the long run.  I like getting in at least a couple doubles a week and extending one of them a little at a time.  What I need to do now is pick a goal race this fall/winter.  It looks like I'm going to run each weekend up through Oct 15th.  I guess that will test things a bit.  

Pre lunch run - 4.7 @ 7:30 ave pace 

Forgot to log my PM run - nothing big - 4 @ 7:32 ave pace 

Ran after getting Sawyer's trumpet from the music store.  He is very excited to try it this year.  Last year he did the violin and liked it.  But this year he's trying the brass.  I played trombone for a really long time so I hope he can pick something up and stick with it.   

8 @ 7:35 ave pace - first run in the dark in a while - many more to come.  

got to run with the running group at the local running store.  I kind of crapped out last time but that was right after I started running again so I thought I'd keep up with the fast guys better today.  Ended up doing a ton better, which feels good. 

7.44 total including warmup and cooldown - ave was 6:53.mile.  Did 3 miles at 6:15 (one in the middle of that was 6:45)- so this one was good for me.  I need to do this more - no pressure speed work. 

ran prior to lunch to shake things out a bit - not a lot of zip but I felt ok

4.1 @ 7:35 ave pace 

Got in another before getting Quincy.  Felt good - each mile was faster than the last. 

4.0 @ 7:12 ave pace 

6 before getting Q - things are fine.  Just cruising along

6@7:24 ave pace 

Good luck SGM'ers!!