The Next Step

I had to get up early this morning and drive to Huntsville so didn't get to run this morning. After meetings I was able to get out and run around the company headquarters just before dark. It was high 70's with some wind. I didn't feel the best today. I felt a little run down. It could be from the long day or the fast stuff yesterday.  I just ran easy and took it slow.  It will be a busy week so hope to stay on a good schedule.

56:55 (8:07 avg)

Huntsville, AL:  It was warm (64) and humid this morning after an overnight rain.  I had a early morning meeting so didn't get to run as much as I was hoping. Since I felt tired running last night I didn't expect to feel much better this morning and was right.  I felt about the same as last night just kind of tired and sluggish.  I ran mostly easy but did 8 x hill sprints which was good to get some fast out of the run.  Might have a chance to run tonight depending on how my meetings work out.

Huntsville, AL:  It was warm (65) and a little humid this morning.  I felt better today than I have the last couple of days.  I started off easy running the first 4 miles in the 8:15 range then ran the middle 4 mile around 8 and finished the last 4 miles around 7:30.  I felt better as I went along and it was good to be able to finish strong.  I have really been working on finishing my runs faster than I start out.  Many times I have struggled the last few miles of races so I hope this will help my finishes.  Heading home tonight.

1:35:07 (7:56 avg)

I didn't get out today until lunch so it was much warmer (78) than normal.  Today I wanted to do a 4 mile tempo run targeted at 6:40 pace.  I was a little stiff starting out. Probably from the 6 hour drive back from Huntsville last night.  I loosened up pretty quickly and did a 3 mile warmup then started the tempo:  Here are the splits:

1st mile - 6:42

2nd -6:37

3rd - 6:32

4th - 6:28

Avg - 6:35

The first mile I strugged a little bit just getting moving and settling into the right pace.  I wanted to pick up the pace as I went and felt good the 2nd and 3rd miles.  I was starting to really feel the effort on the 4th mile but didn't have to push too hard.  I think I could have stretched it to 5 miles if I didn't pick up the pace on the 3rd and 4th miles.  Very happy with the run in the warmer weather and best tempo that I have done in awhile.

58:07 (7:15 avg)

It was a really nice morning.  It was around 60 when I started and 66 when I finished with slight wind.  I was tired this morning.  It has been a pretty full week with the travel and I have pushed up the miles the last couple of weeks.  Started off easy and got into my normal groove.  After the turnaround I picked up the pace some but nothing drastic.  My legs were really feeling it the last couple of miles which I think has more to do with just the accumlation of miles over the past couple of weeks.  Hopefully the body will adjust to the higher mileage soon.

2:16:50 (8:03 avg)

After yesterday's 17 miler I hadn't even planned on running today much less running a race but my wife and daughters were off doing different things and I was left with some free time on my hands.  They had a Sunday night race in town because of labor day tomorrow so I decided to jump in it.  I did a 1.5 mile warmup and my legs felt pretty tired.  It was a little better at the end of the warmup but I didn't know what to expect.  I decided to just go out at around 6:15 pace and see how long I could hold it.  I got off to a good start and here are my splits:

1st - 6:10

2nd - 6:25

3rd - 6:25

4th - 6:04

The second mile was into the wind and had a long gentle rise to it.  My legs were feeling pretty weak so I was concerned I wouldn't be able to hold it.  Around 2.5 miles there were two guys up ahead of me and I noticed that I was gaining on them slowly.  I just focused on them and set out to catch them.  I started feeling a little better around this point as well and felt like I was picking up the pace.  At around 3 miles I caught one of the guys and was gaining on the other one.  The last mile I just started pushing as hard as I could trying to catch the other guy.  I finally caught him at around 3.75 and kept running hard past him so he wouldn't come back on me.  Based on how I finished the last mile I think I might have been able to push the 2nd and 3rd miles harder.  This is around a 1 min PR for me but I have only ran 4 mile races a couple of other times.  I am very happy with the result considering the 17 miler yesterday and that last week was my highest mileage week of the year.

It was warm (65) and humid this morning.  I went to Southeastway Park to just do an easy run.  The last three days have been pretty hard running for me so I just wanted to go real easy.  I felt pretty good and just tired to enjoy the nice morning and being in the woods.  There were a couple of XC teams out running this morning at the park and a lot of people out walking which is good to see. Now just going to enjoy the rest of the day with my family.  Happy Labor Day!

68.53 (8:26 avg)

PM:  Went for an easy 15 mile bike ride with a friend.  Rained on us a little bit but a nice ride.

It was 67 and humid this morning.  I didn't feel very good this morning.  I feel like I am getting a cold or have some kind of sinus issue.  Anyway, starting out my legs felt like they were still asleep and it took me a while to get going.  I mostly just took it easy but did add in 8 x hill sprints at the end.  My legs felt lifeless on these but did them anyway so hopefully it will help.

9.53m in 76:31 (8:01 avg)

PM:  My daughter's soccer game got cancelled so I had some extra time before dinner and got out for a short ease run. Nothing special but felt ok.

5.52m in 42:33 (7:42 avg)

It was foggy and 59 this morning so I went to the track to run.  The plan for today was 5 x 1200 in 4:30 with a 400 recovery.  I felt stiff and tired in the warmup.  I feel a little beat up right now.  Just a few aches and pains in different places.  I assume from the increase in miles and intensity.  After the 2 mile warmup I felt better.  Started the 1200's and knew right from the start that there wasn't much zip in the legs.  Here are the splits:

1st - 4: 31

2nd - 4:28

3rd - 4:28

4th - 4:28

5th - 4:29

I was happy with meeting my goal times for the 1200's and this is one more than I did last week so I guess that is good.  The 4th and 5th were pretty tough.  When I started the 5th one I almost quit after the first 400 but stuck with it and I am glad that I did because I was able to hang on and still meet my goal.  I also felt good with the splits since I fell like I am running on tied legs.  Hopefully when my body adjusts to the increase in mileage I will see the improvement.

62:49 (7:51 avg)

Beautiful morning (58, sunny, calm).  This head cold I have had the last few days got worse yesterday and really slept bad last night.  I felt some better after getting up this morning.  I did an easy 8 miles and didn't want to push it too hard so hopefully I can shake this cold.  Going to work today but will try to rest as much as possible and drink lots of fluids.

64:29 (8:04 avg)

Cold was worse today so didn't run.  Hope to shake this thing soon.

Felt a little better today but still not over this crazy cold.  I did feel good enough to get in an easy 8 miles.  I didn't get out until later because I was trying to rest and it was in the mid 70's by the time I started running.  I felt good running but didn't want to push it I just want to get back to normal and then get back on track.

63:25 (7:56 avg)

Ran this afternoon and it was warm (75) and sunny.  I feel like I have finally got over the cold.  Almost felt back to 100% but still was hacking some while running.  I felt good and the run seemed easy.  I decided to do some MP miles since I didn't want to run real hard and I was feeling good.  After 3 easy miles I picked it up and ran the next 4 miles between 7:00 and 7:10 pace.  The MP miles felt relaxed and comfortable.  I need to do more of these on some of my longer runs.  Busy week of travel coming up so not sure how the training will go this week.

51:39 (7:22 avg)

Philadelphia: I had a 6:30 flight this morning then meetings all day.  I was able to squeeze in 5 miles on the TM before a dinner meeting.  Felt good running but it was a real long day.  I wish I could have done more but glad that I got something in.  Another busy day tomorrow.

38:58 (7:48 avg)

Philadelphia:  I had early meetings and was wiped out from yesterday so ran in the afternoon today.  It was warm (79) and sunny.  I am staying downtown so had to deal with stop lights for the first mile but then got on the river trail and it was very nice place to run.  I felt pretty good and just crusied along.  There were a lot of people out this afternoon on a great day.  Worked up quite a sweat in the warmer weather.

1:33:59 (7:50 avg)

Philadelphia:  It was a good morning for running.  Cloudy and around 60.  I didn't feel the best this morning just kind of sluggish.  I took it easy and ran back down on the river trail.  Going out there I ran by the Philly Art museum which is the place where Rocky ran up the steps in the movie and then danced around when he got to the top.  They have a statue of Rocky by the side of the museum.  I didn't run up the steps but if I run by there in the morning maybe I will run up the steps for fun. 

7m in 56:36 (8:05 avg)

PM:  I had a little time before a dinner meeting so I got in a few miles on the TM.  I wanted to do something fast since I didn't have much time and I have ran anything fast this week.  I did a 3 mile tempo with one mile at MP as I transitioned into the tempo.  Here are the splits for the tempo: 6:40, 6:35, 6:27.  I didn't feel the best but didn't feel like I was pushing real hard.  Glad to get some faster running in.

6m in 43:40 (7:17 avg)

Philadelphia: It was a cool morning (55), windy and light rain.  I did the route down by the river.  I felt pretty good and just ran easy.  It rained harder as I went along but not a total down pour.  Today I did run the steps of the Art museum like Rocky on my way back to the hotel.  Glad to be going home today.

55:01 (7:52 avg)

It was a perfect morning for running in IN.  It was 52 with just a slight wind.  I didn't feel the best this morning.  Kind of tired from a long week on the road.  I wanted to do some faster running on planned on running 1-2-3-4-4-3-2-1 minutes with 1/2 the time for recovery at around 6:00 pace.  The first couple of intervals felt pretty rough but seems like the body started responding on the 3rd one and felt much better.  I was able to keep the pace at 6:00 or faster and was starting to really feel it on the last two or three.  Pretty good workout for the day and glad to get some faster running in.  Hope to be able to go long tomorrow.

58:33 (7:18 avg)

Another great morning (56) and sunny.  Today I ran what I think is my first 20 miler this year.  Hard to believe it has been that long since I have run this far but after I finished it felt like it had been a long time. I didn't feel the best this morning.  I am still coughing and hacking from the cold last week and has been causing me not to sleep the best.  I crusied along for about the first 14 miles but then started to feel more tired.  The last couple didn't feel good but probably never does on 20 mile runs.  I was glad to get this in but it does show that I really need to work on my endurance if I am going to run a decent marathon this fall.

2:41:28 (8:04 avg)

My daughter was home sick today from school and my wife had meetings so ran on the TM today.  It was a real easy run to shake out the legs after the 20 miler over the weekend.  I had some soreness in the legs but otherwise felt pretty good.  I am still trying to shake this cold I have had for the last couple of weeks.  Felt better today but not completely rid of it.

63:24 (7:56 avg)

I have still been struggling with this cold.  I got better for a few days and now the last couple of days I have felt bad again. Now it is mostly chest congestion.  I sleep in today hoping to feel better.  I did feel some better today and ran at lunch easy.  It was warm (78) and humid.  I just ran easy because I really want to kick this cold and get to feeling better.  I think my wife is coming down with it now so that is not good.

55:04 (7:52 avg)

It was warm (71) and very humid this morning.  Today was the best I have felt health wise in about a week.  I think I am finally about to kick this cold.  Even though I felt better my legs still felt flat and didn't seem to have much energy.  I wanted to run some faster miles so opted for a MP run instead of a harder tempo.  I ran 4 miles then ran the last 5 at MP between 6:52 and 7:10.  I felt ok running the MP but the legs just didn't have much zip in them hopefully as I continue to feel better the legs will come back as well.  I have a one day trip tomorrow so will not be able to run.  I would like to get in a second run today but our schedule is packed so that might not happen either.

9m in 66:20 (7:22 avg)

I had a very early flight to Norfolk this morning then meetings all day then I flew back tonight.  It is good not to be gone overnight but no way to get a run in.

It was 60 and cloudy this morning but didn't start raining until my last 2 miles.  I felt pretty good this morning but didn't want to push too much since I am going to run long tomorrow.  I was a little tired from the long day of travel yesterday and slept in a little bit this morning which helped. 

68:55 (7:40 avg)

It was cloudy, 63 and very humid this morning.  Starting out today I knew it was going to be a tough run because my legs felt tired from the start.  I am not sure what is going on but my legs have just been fried for the last couple of weeks.  I started out real easy to get into it and felt ok through the first 12/13 miles.  After that I was tired and my legs just felt like they had no energy.  I had to push myself the last 5 miles but glad to get another 20 miler in.  Hopefully, I will start to adjust and I can add some MP miles to these longer runs.  It seems I am a long way from that right now.

2:40:31 (8:02 avg)

Nice fall afternoon (68) and sunny but pretty windy.  I just did a real easy recovery run today.  I thought after the long run yesterday it might help to get out and do a few easy miles today and flush out the legs.  I felt ok but a little stiff.  Not as bad as the week before.  Now off to teach youth group tonight then watch the Colts. 

41:10 (8:14 avg)

Definitely felt like a fall day this morning.  It was 55 and very windy.  I felt pretty good this morning but was a little tired from staying up and watching the Colts game last night.  Legs still had some stiffness from the long run on Saturday but felt better after a couple of miles.  Ran out and back along 200 S.  Went out with the wind and came back into the wind.  Kept the pace about the same both ways but more effort coming back into the wind. 

1:18:03 (7:49 avg)

Really felt like fall this morning.  It was 52, cloudy and very windy.  The wind made it feel colder than it really was.  I planned to do a tempo run this morning.  I wanted to do 5 miles at around 6:40 pace.  I ran a couple of miles to get warmed up and felt ok but legs still felt tired and heavy.  After the 2 mile warmup started the tempo and here are the splits:

1st - 6:42

2nd - 6:35

3rd - 6:30

4th - 6:23

5th - 6:17

Turned out to be a good workout.  I was very happy that I was able to lift the pace each mile and I felt pretty relaxed on all but the last mile.  The last mile was dead back into a head wind so I pushed pretty hard on that one.  So 5 miles in 32:27 for an average of 6:29 per mile.  I ran an 8k race back in Aug and my avg pace was 6:31 so this makes me feel like I am making good progress because it was a great day today with the wind and I definitely didn't run this as hard as a race. 

8m in 56:45 (7:05 avg)

It was a great morning for running today (52, calm).  I was slow getting going this morning.  Just felt tired.  I felt ok running but my legs were heavy and still don't feel very fresh.  I also noticed some soreness in my legs the last few miles.  This could be left over from the long run over the weekend.  I guess it is just getting adjusted to the higher mileage recently.  Hopefully, I will get used to it and have some better days.

1:42:59 (7:56 avg)