Long Tempo

2.00 Miles Easy - 16:25 - 8:13 Pace
1.45 Miles Tempo - 10:01 - 6:55 Pace
0.12 Miles Walk - 2:02
1.45 Miles Tempo - 10:02 - 6:55 Pace
0.35 Miles Walk - 6:02
6.50 Miles Easy - 55:19 - 8:31 Pace
0.34 Miles Walk - 6:01
0.87 Miles Tempo - 6:07 - 7:00 Pace
0.32 Miles Walk - 6:01
1.00 Miles Easy - 8:46 - 8:48 Pace
0.57 Miles Walk - 10:01
0.50 Miles Easy - 4:25 - 8:53 Pace

Not a bad Tempo run today, I didn't get all 18 Miles in, but I was surely feeling the burn. My legs felt good though other than the fatigue.

8 Miles

8 Miles - 1:06:17

Felt decent today, still feeling the effects of the CRIM a little. I think the 8 Miles was a little harder than it should have been for me today.

CRIM Festival of Races 10 Miler

10 Miles - 1:16:12 - 7:38 Pace

This is a pretty cool race. First time running it. I wasn't ready for this race and I knew it, I had run 21 miles on Tuesday, so I was still sore and beat by Saturday morning. I was thinking I might not run and save myself. However, when we showed up to register, I had been seeded at 506, so I got to start with all the studs. I was surrounded by a few Kenyans and some other folks who were a lot faster than myself. This got me pumped up.....too pumped up.

Fairly disappointing race today. Race well above my goal pace, had to walk for two minutes, and just wasn't feeling it. There was the 21 miles I ran Tuesday which killed me, then the fact that I got up late and we were running to the start line. An probably the one that got me the most, starting with all those studs I began the race way too fast.....at about a 6:29 pace, about 25 seconds faster than my goal pace. That lasted for about 3 miles till the hills hit, then I just went down hill from there which ended with me having to walk at miles 8.

I did get to run next to Bill Rogers for a few miles, so that was great, big legend on the Marathon circuit, and starting up with the Kenyans was great, just wish I was a little more prepared. next year I will know what I am getting into and be a little more prepared.

Longest Run Ever

21 Miles - 2:55:31 - 8:21 Pace

I have a new found respect for 26.2 Miles. Don't think I could have done another mile today, let alone 5.2 more. I started fast, as always, at about a 8:06 pace, which probably hurt me in the end. But I felt pretty good till about mile 14, my hamstring that keeps bothering me was giving me a hard time. I thought that was bad, but then my hips got into the act around mile 16, then my knees around mile 18. I think I had the energy and stamina to make a few more miles, (maybe I am kidding myself) but the joint pain seemed like it was too much.

I did try my first ice bath tonight, I will have a verdict tomorrow. But I did feel better once I got out....it sucked being in there though.

Not so Good

2.01 Miles Easy - 16:08 - 8:01 Pace
6.30 Miles Marathon - 47:15 - 7:30 Pace
0.50 Miles Walk - 9:18
1.50 Miles Marathon - 11:03 - 7:22 Pace
0.50 Miles Walk - 9:13
2.00 Miles Easy - 15:26 - 7:43 Pace
0.41 Miles Easy - 3:17 - 8:04 Pace

Not a great day, I am not sure what it is about that White Pine Trail, but I have yet to have a good run there. Was supposed to run 2 easy miles, then 13 Miles at Marathon Pace, which I am hoping will be 7:12; but I could barely get past 6 Miles at a 7:30 Pace. Not very encouraging.

Tempo Tuesday

2.01 Miles Easy - 16:37 - 8:15 Pace
2.93 Miles Tempo - 20:01 - 6:50 Pace
0.19 Miles Walk - 3:02
2.18 Miles Tempo - 15:01 - 6:53 Pace
0.24 Miles Walk - 4:01
1.47 Miles Tempo - 10:01 - 6:48 Pace
0.29 Miles Walk - 5:02
0.76 Miles Tempo - 5:01 - 6:33 Pace
0.34 Miles Walk - 6:01
0.73 Miles Tempo - 5:01 - 6:50 Pace
0.17 Miles Walk - 3:01
0.68 Miles Easy - 5:10 - 7:35 Pace

Killed it today, I was supposed to do (2) 15-20 Minute Tempos, then a 10-12 Minute Tempo, which at most would be 52 Miles, I did a 20, 15, 10, 5 & 5 Minute Tempo which adds up to 55 Minutes of Tempo running, and I felt great afterwards, my easy run after was at a 7:35 Pace. This was what I needed, a good confidence builder after last week.

Back at it

4 Miles - 32:46

Back on the horse today, new shoes felt great, legs felt better, but not great. Might just be that haven't run in a while staleness. We will see tomorrow when I try that Tempo run again from last Tuesday.

Legs Are Shot

2.01 Miles Easy - 16:44 - 8:20 Pace
2.17 Miles Tempo - 15:01 - 6:55 Pace
0.30 Miles Walk - 5:01
1.03 Miles Tempo - 7:32 - 7:17 Pace
0.27 Miles Walk - 4:32
1.16 Miles Easy - 9:56 - 8:34 Pace
0.30 Miles Walk - 5:09
0.68 Miles Easy - 5:51 - 8:34 Pace

Not my best effort, matter of fact, might be my worst run ever. My legs were just totally shot, I couldn't even get the entire first Tempo run in. I think I am going to take the rest of the week off, and start with this run again next Tuesday, see how it goes. Very discouraging though.

Better Luck Next Time

2.20 Miles Easy - 18:14 - 8:17 Pace
0.88 Miles Tempo - 6:01 - 6:48 Pace
310 Feet Walk - 1:01
0.87 Miles Tempo - 6:01 - 6:55 Pace
361 Miles Walk - 1:01
0.87 Miles Tempo - 6:02 - 6:55 Pace
0.12 Miles Walk - 2:01
0.85 Miles Tempo - 6:01 - 7:04
0.35 Miles Walk - 6:32
2.22 Miles Easy - 19:43 - 8:53 Pace
0.10 Miles Walk - 2:08
2.50 Miles Easy - 21:04 - 8:26 pace
0.38 Miles Walk - 7:06
1.11 Miles Tempo - 8:01 - 7:12 Pace
0.41 Miles Walk - 7:29
1.50 Miles Easy - 13:12 - 8:48 Pace
0.79 Miles Walk - 14:31
0.5 Miles Easy - 4:17 - 8:37 Pace

Not my best Tempo run, but this one was a little different than any run I have done before. I guess to start with it was 85 degrees, and the first half of this route climbs the whole way, but on top of that, there are (4) 6 minute Tempo runs to start with, not a big deal, but that is followed by a lot of Easy running, which burns me out after the Tempo runs, so I was shot. I took a lot of walk breaks in here. Even though I didn't get done what I wanted too, it was still a great workout.

Oh, and my foot felt great till about mile 13 I think. Not sure if there is something that changes in my running form when I am really tired that caused the pain or what.