Marathon Pace Tuesday

2.00 Miles Easy - 16:14 - 8:07 Pace

14.95 Miles Marathon Pace - 1:47:33 - 7:11 Pace

0.50 Miles Walk - 8:56

2.35 Miles Easy - 20:59 - 8:56 Pace

Changed it up this week, ran my long run during the week, seems to have worked out too.  Felt really good, probably ran this too fast, I am not going to run the Marathon that fast, but it felt good.  This is close to the RiverBank 25K distance, and I beat that pace by 15 seconds.  I did bruise the top of my foot though at the rim of my shoe, I think the laces were too tight, hope this doesn't become an issue.

Oh, and I also ran Kent Trails for the first time, I like this route a lot, it's flat, and crossing the roads isn't a huge deal, just wish it had lighting.

Still too Sore

9.57 Miles - 1:17:46 - 8:07 Pace

Why am I still so sore.  My quads were done a bout 7 miles into this run.  I either get a good long Tempo run, or a good short one in a week, never both.  I think I am going to try my next long Tempo run on Tuesday instead of Saturday, see how I do with that.

Holy Cow I am Sore

4 Miles - 32:28 - 8:07 Pace

I am really sore from Tuesdays Tempo run.  Hope this doesn't last till Saturday or that is going to be a tough 24 miles.

Tempo Tuesday

4.24 Miles Easy - 35:01 - 8:16 Pace

2.22 Miles Tempo - 15:01 - 6:46 Pace

4.20 Miles Easy - 35:01 - 8:20 Pace

2.20 Miles Tempo - 15:01 - 6:49 Pace

1.14 Miles Easy - 9:38 - 8:28 Pace

Great run today, it hurt with all the hills at that speed, but I got through the entire run, didn't walk, and it just felt good.  Next up, 22-24 miles :-)

Early Morning Running in Germany

2.08 Miles Easy - 18:11 - 8:43 Pace

0.71 Miles Tempo - 5:01 - 7:04

512 feet Walk - 1:39

0.75 Miles Tempo - 5:01 - 6:41 Pace

356 Feet Walk - 1:02

0.68 Miles Tempo - 5:01 - 7:23 Pace

327 Feet Walk - 1:01

0.74 Miles Tempo - 5:02 - 6:47 Pace

0.25 Miles Walk - 5:01

1.58 Miles Easy - 13:10 - 8:20 Pace

Not a great run, a few factor contributed to that I am sure.  Strange route, lots of hills, no sleep, weird food, blah blah blah the list goes on.  Bottom line is I didn't get it done this week.  Wednesday was the darkness that stopped me, but today I just didn't have it.  I am not doing so hot with my training.

Running in Germany

4.71 Miles Easy - 40:11 - 8:32 Pace

0.74 Miles Tempo - 5:01 - 6:49 pace

346 Feet Walk - 1:01

0.75 Miles Tempo - 5:01 - 6:40 Pace

341 Feet Walk - 1:02

0.97 Miles Tempo - 6:02 - 6:37 Pace

353 Feet Walk - 1:02

1.06 Miles Easy - 7:47 - 7:20 Pace

0.15 Miles Hill Tempo - 1:01 - 6:58 Pace

0.29 Miles Easy - 2:30 - 8:44 Pace

Was supposed to run a little longer today, but I am here in Germany, and by the time I got to run, and got 3 Tempo runs into it, it was getting dark.  Given that it was a strange neighborhood, and a strange COUNTRY, I figured I'd better not be running around in the dark.  It was cold too.

Supposed to go a long ways

4.22 Miles Easy - 35:50 - 8:30 Pace

0.51 Miles Walk - 9:44

1.38 Miles Easy - 13:01 - 9:25 Pace

0.48 Miles Walk - 8:30

1.08 Miles Easy - 9:35 - 8:51 Pace

Was supposed to run 22-24 Miles today.......wellllll.......it was pouring out, and I think I was physically and emotionally drained from the Friday night and Saturday morning, so I didn't do so hot.

Tempo Wednesday

2.44 Miles Easy - 20:01 - 8:12 Pace

2.91 Miles Tempo - 20:01 - 6:53 Pace

0.23 Miles Walk - 4:02

2.46 Miles Easy - 20:01 - 8:08 Pace

2.96 Miles Tempo - 20:01 - 6:46 Pace

0.21 Miles Walk - 4:01

1.28 Miles Easy - 10:02 - 7:51 Pace

Great Tempo run today.  My legs were really sore in the first 3 miles of easy running, then when I started the Tempo portion, I was running uphill, and the first Tempo portion was up and down, it really hit my legs hard.  Then I took a 4 minute walk, and started my easy run, felt great, ran even faster than the first.  Then I ran faster on the second Tempo run as well.  I fell pretty good, and I am hoping after my ice bath and stretching, I will be feeling good tomorrow.

4 Miles

4 Miles - 32:49 - 8:13 Pace

Felt good again today, ran pretty fast, faster than planned.  Was a little sore going up the hills, but nothing too bad.  It's getting to be perfect weather out for running.

6 Miles

6 Miles - 49:32 - 8:15 Pace

A little fast today, but I felt really good.  The only time I hurt was going up the lasts couple of steep hills.  Usually I am pretty sore this close to a race, especially one that felt as good as Saturdays.  Good news I guess.

Mackinaw Island 8 Miler

8 Miles - 54:07 - 6:46 Pace

Pretty good run today, the weather was perfect, the course was flat, and I ran a pretty good run.  I took 34th place out of about 1100 runners, got third in the division, so I got a nice little trophy, my first running hardware, so that was exciting.  The only thing you had to worry about on this course was the horse apples.......all over.

I had a good time for the run, but I didn't feel great, I was feeling it one mile in, which I thought was a little early.   I did start a little fast again, but not too bad, about 6:38 for the first mile, but I settled into a nice pace, and even picked it up the last 4 miles.  Think I will surely do this one again next year.

Wow am I sore

4 Miles - 33:33 - 8:22 Pace

Really sore today, I considered stopping at 3.5 Miles.  Tuesdays run must have been a lot harder on my muscles than I thought.  Takin it easy the rest of the week before the race.

Tempo Tuesday

2.00 Easy Miles - 16:36 - 8:18 Pace
8.00 Marathon Miles - 59:54 - 7:29 Pace
0.73 Miles Walk - 12:53
1.61 Marathon Miles - 11:32 - 7:11 Pace

Well, it was 91 degrees and humid, and that trip around the blocks here is quite hilly. So I am not too disappointed with not getting 15 Marathon Pace Miles in, but it would have been nice. Tomorrow I am going to check out the Kent trail on my run, see what that's like, maybe that would be a better spot for long runs.

Late Run Tonight

4 Miles - 33:04

Got out late tonight, which wasn't bad cause it was a warm one. Nice and easy 4 miles on the old 4 mile route around the block. Felt good, anticipating tomorrows 15 Miles marathon pace run...yikes.

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.