Cool Runnings!

AM - 5 easy miles.  Was able to keep the pace slow.  It was very muggy out this morning, my shirt was soaked at the end of my run.  Total time was 42:03, average pace of 8:25/mile.  Another 3-4 miles this evening for a good start to the week.  This week I think I will do a slow long run, and may put in a few tempo miles during the week.  Everything feels good today, my quads were only sore for the first 15-20 seconds of my run, and then they loosened up and felt good for the rest of the run.

PM - ran another 3 easy miles - it was hot.  The rest of this week is not looking good either . . . we are supposed to break our all-time record of number of days above 110 degrees.  I never thought I would say I can't wait for summer to be over . . . total time was 24:32, average pace of 8:11/mile.  A bit faster than planned, but nothing too concerning.  It was hard to get into a good rhythm this evening, so my pace kind of fluctuated.  I am very much looking forward to pacing Lybi in her 5K this Friday, although with it being super-hot, we will have to see about the pace.  It may end up being even hotter than it was when we did the sunset run for shade. 

AM - ran 7.0 easy miles this morning, with the expectation that I may not be able to run this evening.  Was able to keep a nice easy pace, although I again found myself speeding up at times.  Total time for the run was 48:40, average pace of 8:23/mile.  Nothing special to report, just a nice easy run.

AM - ran 6 easy miles.  It was a bit windy, which made the run a little more difficult than normal.  My legs also took a little while to get going.  However, I was able to keep the pace nice and easy.  Total time for the run was 51:06, average pace of 8:31/mile.  I feel good about this effort.  'Nother couple miles planned for this evening.

PM - ran another 4 easy miles to get a total of 10 today.  I was able to keep the pace pretty easy - although not at 8:45 pace, I was fairly close.  Total time for the run was 34:22, average pace of 8:35/mile.  Felt good, I had gotten a bruise on my forefoot this morning from stepping on a large rock in the road I didn't see, and I could feel it a little bit, but not too much.  I am starting to feel St. George fever coming on.  Thanks to all for the inspiring comments, I feel more motivated to be able to get in a good tempo this Saturday.  I have been running at the track, but am going to hit the road this week for my long run.  I really, really, really wish the weather would cool down a little bit before St. George.  I am also really looking forward to our 5K this Friday.  I think I feel courageous enough to squirt Lybi with freezing water to cool her off . . . <grin> 

AM - ran 6.2 easy miles.  Legs felt a little tired, but otherwise felt pretty good.  Nothing to complain about, no pain in my calves or any other parts of my body.  Lybi and I agree that stretching before I ran was probably causing problems with my muscles.  Since I have moved to stretching after the run, along with trying to have my first mile be nice and easy to warm up, I have not had any problems at all.  Tomorrow is race day.

PM - ran 3 miles.  0.5 mile warmup, then took off at MP - my legs just wanted to go this evening, so I obliged.  There were the most beautiful clouds just before sunset, I assume from the remnants of Hurricane Dean.  Total time for the run was 23:11, average pace of 7:44/mile.  That includes middle 2 miles of around 7:15/mile.  Everything feels good, even though it was hot out and I was sweating a lot, my lungs and legs felt good.  Lybi and I decided that since I will be running 18 miles on Saturday, I am going to take a morning off and get plenty of sleep tonight, and will run the race with her tomorrow plus warmup, for around 4 miles.  This will give me a chance to tank up and make sure I can finish my run on Saturday.

AM - no running, slept in.

PM - warmed up .5 miles with Lybi, then we ran our 5K with me pacing her.  I am going to preclude this race report by mentioning that it was still about 105 degrees, humid and windy, and 2 of the 3 miles were run on gravel.  First mile, 8:40, pretty good, got held up by some slower runners ahead of us, as we started at the middle of the pack.  Second mile, into the wind and in the gravel, not fun, 9:18.  I wore my fuel belt, and every time Lybi needed a little drink, she would say "water!".  There was a fair amount of dust in the air, but I hydrated well before the race so that I could give all my water to Lybi.  There were also two water stops, and each time, I grabbed a cup of ice cold water and threw it on her.  It's not every day you get to throw water on your wife and live to tell the story . . . Third mile, 9:04.  Lybi was suffering a bit from the heat (I could tell), but she managed to pick it up at the end.  I was very proud of her.  The Garmin measured the course short, but I'm not complaining . . . All in all, considering the factors involved (heat, surface, wind, dust), I thought that Lybi did a great job.  I told her she has to run another one when the weather cools down, and I think she will see a noticeable improvement.  According to the Tinman heat index, a temperature of 110 degrees would be a 12% performance difference.  I'll give her 10%, which would still be a noticeable improvement.  I am so proud of her.  Did I say that already?

AM - WOOOOHOOOO!  I did it!  18 miles!  Looks like taking it easy yesterday really paid off.   That and probably the pizza at 9:00 - oops . . . I mean, getting to bed on time, yeah, that's what I meant . . . total time for the run was 2:33:36, average pace of 8:31/mile.  I feel exceptionally good about this run.  I know for sure I could have done a couple more miles on this run, but I actually got stopped by mother nature.  I ran 6, then took some gel and water, then ran 10 more, then more gel and water (I also stopped at mile 12 for some additional water).  2 more miles to go, I was thinking of doing 19, but at mile 17, the faucets turned on full blast, thanks to the remnants of hurricane Dean.  I decided that it would be prudent to head home, especially considering the lightning.  Picked it up on the last mile to get home, I was totally drenched.  There had actually been lightning around since I started my run early this morning, but I said a prayer and felt good about continuing.  I am so excited . . . a bit drained of energy right now, but still very excited.  My legs felt good throughout the run until the last couple of miles, where I felt like my feet were pounding on the pavement a bit more.  In fact, my forefeet feel a little bit bruised . . . it may be time to get a new pair of shoes pretty soon.  I also weighed myself after my run, and I was at 160.  This is the lowest I have been since Lybi and I were married 10 years ago.  What else to say - I am very happy about my training, and about my performance, and about this run, and I feel like I am going to be so much more prepared for St. George this year.  There is no doubt I will be able to run a PR, the only question is by how much.  At this point, looks like it could be anywhere from 40-50 minutes.  Hot dog!  This is also a new record for me for weekly mileage at just under 56.