Cool Runnings!

AM - It was super windy this morning, with gusts up to what I am guessing at 30 mph if not more.  Miles 1 and 4 really took quite a bit out of me, as I was running directly into the wind.  Still felt good to get out.  Total time for the run was 40:37, average pace of about 8:07/mile.  Last mile was the fastest, as I was getting pushed from behind by the wind.  Will try to get in  a few more miles this evening to get my total up a bit higher.  With my body finally feeling 100%, I am ready to start working up towards 60 miles/week.  This week I will be shooting for 40, and will slowly work my way up from there.

PM - 0.65 miles with my youngest two, then 3 miles later on.  No wind to speak of, my legs were feeling frisky.  Slowly warmed up, starting at around 8:45/mile pace, gradually built up to MP by the end of the first mile.  Ran the second mile in 7:15.  Felt a little bit strained, but not too difficult.  Slowed down a bit for the third mile, 7:26.  This felt much easier than the second, but I am still counting this as MP.  Got home, cooled down and stretched out.  Feeling pretty good.  Tomorrow will be an easy day.

AM - 6.06 easy miles.  I have noticed that since the marathon, my easy run pace has increased.  I suspect this is due to increased muscular and CV fitness.  Total time for today's run was 48:37, average pace of 8:01/mile.  I had a couple of miles that were sub-8, but the rest hovered right around the 8:05-8:10 mark and felt good.  I will probably consider the two sub-8 miles to be "garbage" miles, not here nor there.  I am not sure whether to let my easy pace remain around 8:00/mile or try to force myself to run slower.  8:00 pace feels comfortable and economical.  8:30 pace at this point feels choppy and less efficient.

AM - 5.2 miles with the Garmin - started out easy the first mile, slowly built up speed. My right Achilles was a bit stiff again this morning. Lybi and I are going to go get new shoes this weekend. Decided at mile 1 that I was going to make this a speed day. Sped up to MP for the first half mile with the intention of getting up to 1/2 MP for the second half. I ended up progressing up to 10K pace. Slowed back down again, did 2 recovery miles, then sped up again for the 5th mile. Started out at MP again, but this time I got up to 1/2 MP after about the first quarter mile. Continued to speed up, got up to 10K pace, held it for 1/2 mile. Then cooled down for the 0.2 miles and took Sparky out for his 0.8 mile run (no Garmin for this part). Total time for the 5.2 mile run was 39:34, average pace of 7:36/mile. Two tempo miles were 6:51 and 6:36, respectively.

AM - ran 5 easy miles, 4.2 by myself and then 0.8 with Sparky.  I convinced Lybi not to run this morning because her left quad was extremely sore and causing a limp, so I took the Garmin with Sparky as well.  I was also curious to see how fast I was running with him, as I have never timed my run before.  With the exception of a potty break for Sparky, we were running at about 8:15 pace.  Pretty good for a little weiner dog.  And he was pulling me the entire time too.  Total time for the run was 41:09, average pace of 8:14/mile.  Slowest mile was 8:23 (first and last), fastest mile was 8:01.  I'll take that for an easy run.  Gotta get myself another pair of shoes, as my first two pairs are pretty shot.

AM - Ran 5.0 easy miles with the Garmin.  Quads were a little sore this morning from having played volleyball last night, but not too bad.  Kept the pace nice and easy, although I found that every time my thoughts wandered to something involving running fast, my pace automatically increased, and I had to slow myself down.  Total time for the run was 41:19, average pace of 8:16/mile.

AM - Did not run, slept in a little, helped one of the members of our ward move out of a house they were renting and into an apartment.  Upper body still sore from volleyball.

PM - 10.25 miles.  I was a bit tired from having replaced the rollers on our sliding glass door (what a huge pain!  I hate it when home improvement projects take longer than you had planned . . .), but was determined to get my run in no matter what.  As soon as I got going I felt better.  Did 6 miles, then came back to get a drink.  On the 6th mile I decided to throw in a mini-tempo in the middle of the mile.  Started off at about 10K pace (6:30/mile), last .2 at threshold pace (5:30/mile).  Cooled down for the last 1/4 mile of the run, went inside and got some water, then headed back out for the last 4 miles.  Now I could tell my legs were a bit worn out from the effort of that 1/2 mile earlier, took it easy.  My feet were tired at the end - I haven't ran this far for 3 weeks.  I also ordered a new pair of shoes on Friday for both Lybi and myself, so this should hopefully help.  They are the same color as my latest pair, so I will have to mark them with a sharpie or something : )   I will have to see how many pairs of shoes I have bought lately - road runner sports has a new benefit for their VIP members where after they buy 5 pairs of shoes, they get the 6th pair free.  Total time for the run was 1:22:43, average pace of 8:04/mile (this was mainly due to the 6th mile).