tight schedule and tempo runs

After a very long day on Wednesday, I got back to the office at 7pm and was able to change clothes and leave by 7:30 to go for my 6 mile tempo run. I was feeling extremely tired on the way back, but when I got to the running path, I felt great. I took off in a flash - going way too fast for my first half mile, I tried to slow down, then I could not keep my pace steady - it was all over the place for the entire run. I was able to run just a little faster than the 8:45 I was supposed to maintain. Today was almost a carbon copy of yesterday, but not as early of a morning and not as late of an evening. Got home and did my recovery run on the 'mill - felt pretty good still. I am hopeful for a good 21 mile run this weekend...I think the weather will be nice... My splits:

• Mile 1: 8:17
• Mile 2: 8:48
• Mile 3: 8:28
• Mile 4: 8:30
• Mile 5: 8:37
• Mile 6: 8:13

insomnia

I haven't been sleeping well for the last few nights and surprisingly I am not really that tired...as you may have noticed I have been productive with my "extra" time...like the new look? ...wish I was being this productive at work...the last two nights have been fairly late ones...getting home by 8:30...I did get my recovery run in last night and grabbed a quick bite to eat right after, which might explain my sleeplessness last night...tonight I got home and all I could do was eat...too late for cross training. I need to get to bed though - very early morning for me. Up at 4:30 to get to work by 5:30 so I can leave at 6:00 for a meeting at 7:15...expecting a late night, but I am taking my running clothes with me so I can get my tempo run in afterwards...anyone have any suggestions for getting a good night's sleep?

a loopy 19 miles

Another long run in the books...this run wasn't the best run we have had, but it is done. After enjoying the 17 mile run two weeks ago where we made a big loop, we decided to expand the loop to get our mileage in. The weather was about ten degrees warmer and about 25% more humid so it was a tough day. Because of the warmer weather, we decided (or should I say I decided and everyone agreed) to start the run at 6:30 this morning. It was still dark out and hard to see the path, but we had no problem as there were quite a few people already out riding and running! The first leg of the run was down the Monon to downtown. We had a nice consistant pace and got to Andy's place for a water and gel stop. We walked briefly and then continued on to the downtown canal and then north to the White River Trail. Our second water and gel stop was at a park where we thought we would have no problem finding a water fountain, there was one but it was behind a fence - a guy who worked there was nice enough to let us get water - our water bottles were empty. So after that we continued on to the Towpath, and starting to feel a bit tired. We stopped one time to stretch - oh how wonderful that felt. My calves and knees were feeling tight. We pushed on with about 5 miles to go and got a another 3 miles and were in desperate need of Gatorade. Andy ran into a gas station and picked some up. We walked a little ways and drank it down...that perked me right up. We were able to run the rest of the route and finish, though feeling pretty tired and just a little sore. I got home, stretched some more and then took an ice bath. Afterwards my wife rubbed my legs down...they feel pretty good now. Here's a break down of how it went... pretty consistant pace if you ignore the water stops...

early morning tempo run

I'm leaving to go up to Michigan again today, so it was up early (not 4:30 this time) and out the door for a 4 mile tempo run in the dark. The pace was supposed to run between an 8:45 - 8:50/mile pace, but I was pressed for time and my addrenaline was flowing that I ran it faster. My recovery run on Monday ended up being more of a tempo run as well - and it felt pretty good. I'll have to take it a little easier on my next run so I can be ready for the 19 miler that is waiting for me this weekend... Here's how this morning's run went:

• Mile 1: 8:24/mile
• Mile 2: 8:23/mile
• Mile 3: 8:24/mile
• Mile 4: 8:18/mile

On another note...Holy Crap! Only 60 days until the marathon!

staying flexible

I am not talking about stretching, though I really should spend more time stretching after my runs...but I am talking about training schedule flexibility. I took Friday off, mainly to use my vacation time before I lose it, but to also get a few things done that I couldn't otherwise do during the week. I thought I had the great idea to go ahead and get a jump on my long run, but surprisingly my day went by quicker than if I had been at work...besides it rained on and off all day, making for some rather soupy air...so then I looked at my normal long run day of Saturday and I wasn't feeling up for the run and knew that Sunday was going to be a stellar day for a run anyway... This allowed me to catch up on a few household chores that I have been neglecting over the past few weeks. I didn't get them all done, but I'll have time to get the remainder of them done today... As for my run, it was a step-back week and therefore a 10 miler. I decided that it would be nice to try it at my proposed marathon pace of 9:00/mile...pretty easy...but it was starting to feel a little like work towards the end...I am hoping it was a number of factors...lack of sleep, running on hills, running into the wind at the end (though my pace didn't really reflect this). So I immediately started to wonder if my goal was too aggressive and then wondered if I wasn't training hard enough...and then I stopped...I remembered how strong I felt after last weeks 17 miles...I felt better and then moved on. I'll revisit this later in the training, I am sure, but for now it is full steam ahead... On another note, I made a new friend this weekend...his name is Eldon and he is a German Shorthaired Pointer. I watched him this weekend for Brooke and her husband. He is a great dog - very energetic and very friendly. He was fun to take care of...