Running To Beat Mark

over the past week been traveling and getting random three mile runs in between meetings and such 

3 with emaurine 

4 today during lunch break

10 with emaurine pretty easy pace 

Feeling sick all day so not nearly as fast or far as I wanted it to be... 10 weeks until marathon

emaurine 18 miles bike  

Six easy during lunch, made it back just in time for a meeting! 

Five with some of the cross team at around 4.  First double in long long time felt good looking to do more of these.

emaurine 18 miles bike 

4 during lunch, not as much time today but glad I still got something in

7 in the evening with a track workout

1.5 warmup

3x1 mile with 400 jog recovery in-between 6:07 (first lap really hurt here could not get legs turning over!)  6:01 (pretty consistent pacing 1:30 and a little change on each one)                  5:59 (1:33, 1:32, 1:29, 1:25)

 1.5 cooldown

8*120 yds strides/form work 

First full day of school!!! three easy in the a.m.  nice and cool out!

4.5 afternoon easy total recovery day  

3 in am b4 school

7 after school with wife really good to run with her today!

Slept in today so only got 2.5 in... I still feel that it was worthwhile though in keeping me honest with these doubles

8x1k tonight 3:53, 3:45, 3:45, 3:46, 3:46, 3:39, 3:45,3:42 with 2:30 recovery (or just over 400m) felt really good about this workout since it is at end of highest mileage week.

1up 1 down 8x100m form/strides 

4 today wanted more but spent day with wife and that was great! (Still highest mileage week for me!)

emaurine and I ran our half-marathon loop today. She ran a great a duathlon yesterday so our emphasis was just on the miles no concern with pace. really hot and humid today! 

3 easy a.m. 

1 mi warmup and some strides to get legs going

5.2 mile time trial with the XC team, I was really hoping to get a good tempo in. Hilly course and I have not done any sort of hill running in a long time (and it showed!) Only real goal was to break 35 and get sub 7 pace for sure. Stayed with top 3 for first 2.5 but they started to break away. I kept same pace thinking that heat would bring them back to me, it almost worked caught two of them but big hill at end kept me from the first place and kept me from sub 35, ended at 35:22. Compared to last August of 34:54. I am ok with this run since I am coming off my biggest mileage week and legs were pretty tired

1.5 cooldown and some strides/form running 

7 easy with XC team 

took morning off because I am not getting enough sleep... hopefully that changes soon! 

2 warm up

5 x 1k with XC team 3:45, 3:38, 3:40, 3:38, 3:29 (on xc course)

None of these reps felt too exhausting today which I took as a good sign with upper 90's maybe 100 degree heat and little sleep again last night.

Strides/form

2 cooldown

 Was hoping to get double digits today... oh well

During dinner last night felt pain in my left hammy, I am thinking it was just a cramp from the heat and maybe not having enough water. Felt like I shouldn't risk anything today though so 5 easy all slower than 9

Careful one more day another easy 5 with emaurine I did not feel any pain in hammy today will try for some big workout(s) this weekend.

2 mi warmup then 8 mile tempo on gravel road (turns out this might have been a mistake since it rained last night super muddy!) Primary goal for this tempo was sub 56 secondary goal was sub 58  

Started off and in the first mile I was already making excuses.. great start but right around 7:10 so I thought ok this was not too slow with the road I can still make this work, but at the 4 mile turn around I was at 29:03 so I had not increased pace by nearly enough and then turned straight into the 20 mph wind for about 1.5 miles... 

Long story short I did not have it today, maybe it was the elements (hot and windy!) maybe it was the lack of sleep this week, but no excuses I should have been faster. The positive from this is I kept the same pace pretty much all 8 final time was 58:22 and pace was 7:12

looked at watch afterwards turned out my warmup was way faster than I wanted and I ran the warmup plus tempo in 1:13 or 7:18 pace so almost could call this a 10mile tempo

2mi cooldown 

10 easy pace did not feel easy with the heat however

Was thinking about doing a longer run today, but cross country team was doing repeats. So emaurine and I joined them, 10 x 500 repeats averaged 1:39s 

Was going to do more but achilles was hurting after only a couple so shut it down. 

Good news was even with the pain I was able to hold 5:20ish pace for the whole time with short rest, 

Hopefully achilles stops acting up!

I did attempt to run today but only ended up hobbling for about ten-fifteen minutes so not counting any miles... thinking I might have done too many reps last night... with over seven weeks left still time to give achilles chance to heal (at least that's what I have to try and keep in mind)  before firing it up again.. 

another day of resting the achilles... 

still achilles hurt