Cool Runnings!

AM - ran 5 easy miles.  Legs were not sore at all (my wife massaged my legs on Saturday, which surely helped), but oddly enough, my lungs were working harder than normal today.  We'll see how I feel this evening or tomorrow morning - it may be from the long run on Saturday.  Total time for the run this mornng was 41:25, average pace of 8:17/mile.  I caught myself speeding up a couple of times and slowed down - I still want to take it easy on my calves for the next week or so.  I will try to take it out a bit easier this evening - either 2 or 3 miles.

PM - ran 3 miles.  It was hot - over 100 degrees again.  Ran with my new mp3 player (ipod shuffle look-alike, but much cheaper), pace was a bit faster than I planned, but still felt good.  Legs felt good too.  Total time was 23:22, average pace 7:47/mile.  Second mile was MP, 7:30.  Not sure how hard I am going to do my tempo during my long run on Saturday - I still don't want to run too hard and injure my calf.  I will see how my body feels and take it from there.  Current plan is something around 7:30, which would translate probably  to somewhere around 7:20/mile (probably faster) at SGM, given the lower temperatures and downhill course.  It is going to be hot here through September, so I don't want to overdo it - I am already fairly sensitive to heat.

AM - ran 6.1 easy miles.  Calf was a little sore again, probably because I ran too hard last night.  I wonder if I will ever learn.  Total time this morning was 51:16, average pace of 8:25/mile.  Took it real easy the first mile and warmed up, then got into a good rhythm.  Ran with music again, the time seemed to go by quickly.

AM - Lybi went to the early morning temple session, so I didn't run this morning.  I stayed home a little later than normal and took Sam to the bus stop for school.

PM - ran 7.9 easy miles.  First 5.1 miles with the Garmin, total time of 43:07, average pace of 8:27/mile.  Lybi and I talked about my calf last night, and came to the conclusion that I may be causing microtears by stretching before I run (i.e. before my muscles are even warmed up).  I tried not stretching this evening until after my run.  It really made a difference.  Calf felt great, was much looser at the end of the run.  Last 2.8 was untimed, but nice easy pace.  My long run on Saturday is going to depend on how my calf feels tomorrow and Friday.  If it feels great, then I will plan on the 16 miles, with the tempo run in the middle.  Otherwise I will probably plan on 18 easy miles.  We will see.

AM - alarm clock did not go off, did not run in the morning.

PM - so far, ran 3.5 miles at MP, felt very good.  Total time was 25:52, average pace of 7:24/mile.  Need to get in another 5-6 easy miles later, but Lybi is off running with her buddies right now.  Lucky her.  I really wish I had a running partner.  Music just doesn't cut it.

Ran another 5 miles after Lybi got back from her run.  Started off nice and slow, 8:45 pace, then slowly picked up the pace after each mile (this was unintentional, but it felt good).  At 4.5 miles, decided to put in a little surge, ran MP for that 1/2, then cooled down the last 0.1 miles.  Felt good, now I have to get to bed so that I am not too tired in the morning.  I still prefer running in the morning.

AM - These are listed as easy miles, but I will call them medium miles, because my legs were still kind of tired from last night.  In spite of that (or maybe because of that), I found my pace gravitatng towards 8:00/mile.  First mile was nice and easy, warmup, then picked up the pace a bit for the rest of the run.  Total time was 40:36, average pace of 8:07/mile. 3-4 more easy miles this evening (I really mean it!), and then I will have my long run tomorrow morning.

PM - ran another 3 easy/medium miles.  Forgot to bring the Garmin - I was in a hurry to get in my run.  Total time was something like 23:51 - average pace of 7:57/mile.

AM - was planning on my long run of 16 miles, with an 8 mile tempo at MP.  I slept very poorly, and felt very tired this morning, but was still up to try the challenge.  Forgot the Garmin again, was too tired to remember it.  Went to the high school track.  First four miles warmup, total time 33:32, average pace of 8:23/mile.  Took a break, took some clif shot blocks, was wearing my 2-bottle fuel belt.  Then I started the tempo - I ran this too fast to sustain for 8 miles, especially on about 4 hours of sleep.  Ended up only doing 5 miles.  My lungs were doing OK, but my legs were completely shot.  Total time for the 5 mile tempo was 36:00 flat - average of 7:12/mile.  This is probably too fast for my MP, based on my experience this morning - a more realistic goal is going to be 7:30/mile, which will still net me a 3:15.  After the 5 mile tempo, took a break, then ran 4 more easy miles - average pace of 8:40/mile.  Total distance of 13 miles.  I am a little bummed, but will take it in stride.  My body probably needs a little lighter mileage, and I think I am going to hold off on the tempo runs until after I hit 20 miles - I am just not ready for it.  I may or may not get in a few more miles this evening to hit my original goal of 16 miles - depends on how I am feeling.