Loving the cool!

10 miles - 78:00

What a great run this morning with Josh. About 50 degrees and not a whole lot of wind to speak of. We did a pretty hilly route which slowed us down a bit. For the most part we were running about 7:30/mi and my heart rate was below 145 bpm. Feeling good! Now headed to KC to take clothing and shoes to my buddy that has a running store in Joplin.

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Good but sluggish

7 miles - 50:30

Run felt okay today but I definitely haven't felt as good as I did last week. I know I just need to stay patient as doing the type of weekly miles I'm doing can take a toll until I fully adjust to it. Last week I was coming off my down week and even though I did 71 miles, they felt almost effortless. I still consider this my base period which is why you aren't really seeing any intense workouts from me. The whole goal is to get comfortable with the higher mileage.

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Much better

8 miles - 59:00
Felt a lot better as I started my run today. It was also nice that it was a bit cooler out as well. Hoping for a week over 75 miles this week. Outside of a little soreness I'm feeling really good.

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It's okay to stop!

Rest day
I went out for a run today and made it two blocks and stopped. You have to be able to listen to your body. In the words of Mr. Cash, "you gotta know when to hold em and know when to fold them." Today was definitely a day to fold em. Hopefully tomorrow the legs will feel better.

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Pushing through the pain

Friday
7 miles
Felt good.  Took it real easy knowing that I had 28 miles the next day.

Saturday
28.6 miles - 3:56:00
Longest run to date and still felt pretty good for the most part.  These runs are really quite fun considering I've had some good friends to run with every single time so far.  Barry and I did and out and back starting at my house at 5am.  I ended up averaging about 8:18/mi for the entire run.  Everytime so far my quads seem to be the first thing to give out on me and it seems to be at about 20-22 miles.  Even though I was getting very sore I still felt like I could pick up the pace with ease.  I ended up getting 71 miles in for the week which is the most I've done since college. 

Sunday
14 miles - 1:48:46
As hard as the 29 miles was the day before I think this run was harder.  My son Damon and I headed out at about 7am.  Damon on bike and me on foot.  It was definitely warmer than I would have liked it to be.  My quads/IT Bands were so tight and sore on the run.  I was still able to average 7:43/mi with a heart rate in the 155 bpm range.   Gels(Powerbar) seem to be the easiest way to get calories in my body on these runs.  The Powerbag gels are the thinest of all of them so they go down much easier.  I'm also going to try Fig Newtons to try to get calories in on the run.  I'm starting to feel really really strong and am very encouraged by how my training is going. 

Ready to Race

Tuesday
Rest Day - I decided to go ahead and take a day off because of my left quad.  It felt better in the morning so I thought I would just go ahead and take the day off to see if I could get it back to 100%.

Wednesday
7 miles - 52:40
My leg was definitely feeling better.  Almost no pain at all to speak of.  I went extra easy though just to make sure I didn't bother it again.  Heart rate was really low for the entire run.

Thursday
8.5 miles - 59:20
Another great run today.  I need to find a race to hop in and see what I'm made of.  This is the best I've felt since college without a doubt.  Running is so easy right now.  My next scheduled race is June 8th, Poyntz Ave. Mile.  I feel like I'm ready for anything from 1 mile up to a marathon right now.  I'm planning on 28 miles Saturday morning which should get me 70 for the week.

First sign of pain....

8 miles - 54:20

Today was a great run I think.... I flew along at 6:47 pace for my entire run this morning and my heart rate was an avg of 154. The only problem was when I was done and throughout the rest of the day my left quad was bothering me. We will see how it feels tomorrow.

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Feeling Grrrrreat!!

11 miles - 1:22:00

Felt really good today following my 20 miler.  My heart rate was very low even though the first half of the run was up hill and into a nice stiff wind.  The last half of the run I was moving along at 7:00/mi pace with my heart rate still on the low side.  Average heart rate for the run was 148 bpm.  I'm hoping to hit between 70-80 miles this week.  As for gear for my races, the only thing I absolutely know right now is I will be using Swiftwick socks and if its cold at all I will probably be using my Swiftwick arm warmers.  If you haven't used Swiftwick socks yet then you are missing out.  Come into the store and grab a pair.  I can also report that my Mizuno Ascend shoes have made the list as a possible shoe for the race. 

Cool weather...thank you

Thursday
8 miles - 60:00

Friday
Rest

Saturday
20 miles - 2:40:00
What a great day for a long run. Barry, Josh and I headed out at 6am for a 20 mile loop. The cooler weather made such a huge difference on how I felt. We were averaging 8:09 pace through 14 but felt so good that we picked it up over the last 6. My last 4 miles went 7:20, 6:50, 6:50, 7:20. Going for 12 tomorrow hopefully.

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Not good!

5 miles - 37:00
Very sluggish today. Legs felt very heavy. Oh well, live to fight another day...come on cooler weather!

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Good week...stupid summer!

Friday
7 miles - 50:00
Nothing interesting about this run except that I got to test out the new Nike GPS watch. It's a pretty sleek watch and works really well. We will be getting them in May 12th and they are very reasonably priced at $199.

Saturday
26.3 miles - 3:33:30
Another long run in the books to finish off my highest week of mileage(65 miles) since college. Felt pretty good throughout with the exception of it getting a little warm. I carried a backpack again with 50oz of water in it. Also tried to eat more bit between GU and clif bars only took in about 500 calories. Still need to do a better job with eating more.

Sunday and Monday
With it being Mother's Day and a down week I took both days off.

Tuesday
8 miles - 59:00
Felt a little blah. Got up and ran at 5:45 which I like because I'm able to get it out of the way for the day. It's also good to run in the morning because its cooler out then. You really have to be patient with the heat. You aren't going to feel as good when its hot out but you still need to get the time in and not worry about it.

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Loving the weather

Wednesday
Rest day

Thursday
8 miles - 1:00:30
Went for a good run with Josh this morning. Still feeling good and should hit about 65 miles this week. I'm really looking forward to my long run this Saturday. It's been fun to see what the body can handle and learn how to do thing better the next time. More to come.

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Higher Mileage....

Monday
6 miles
Easy 6 with Aaron Avery on Monday night. Felt good except the bottom of my left hamstring or back of my knee was bothering me just a bit. I don't think it is serious but something to keep my eye on.

Tuesday
8 miles - 57:00
This run was a bit quicker than the night before but my heart rate was in check and it felt relatively easy. I'm starting to feel really good on my runs. The good thing about that is my mileage is the highest its been since college and I'm still feeling great. I'm still hoping to hit around 70 miles this week and then next week will be a down week which will allow my body to recover. All is well, can't wait to race!

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Good Sore Run

10 miles - 1:15:00

Followed my 24 up with 10 today.  I was definitely sore as I began the run but it didn't seem to bother me all that much as I got going.  My goal if I haven't said it before is to get my Saturday long run up to 40ish miles and follow it up with at least a 20 miler on Sunday.  The idea is to get used to running on tired legs.  Even though I had a big week and a big day the day before I still felt like I could move at a pretty good clip being able to average 7:30/mi.  This week if everything goes well I'm hoping to hit between 65-70 miles.