Second Wind

Rest

Higdon's plan calls for a 35 minute tempo run today, my translation of that is one warm-up, five fast miles, and one cool-off for a total of seven miles.  On my tempo runs I try to keep the pace at around 7:00/mile which is about 30 seconds faster than my anticipated marathon pace, hopefully this pace is fast enough to reap the desired benefits.  The splits were as follows:  7:01, 6:59, 6:55, 6:56, 6:59.  I felt pretty good about this effort and how the run felt.  Luckily today I ran pain free, the only things to worry about were breathing, relaxing and keeping those legs pumping.  I do think this speedwork is helping my overall fitness and making marathon pace feel easier.

Time:  7:24/mile

Just 4 easy miles today.  Incorporated some strides to work on form and turnover.  Mostly just a nice easy pace and easy run.  Temps continue to go up and up...83 degrees at 5:00 am this morning.  Should be a really hot fourth of July.

Time:  8:19/mile

Happy Independence Day to everyone out there!  What a great day to enjoy our freedoms and a great run!  Ran 7 miles today and felt so good we decided to throw in a couple of sub 8:00 miles which were about 25-30 seconds slower than marathon pace.  So not too fast but faster than normal.  After we finished our run the wife talked me into going for a bike ride and since I didn't have to go to work today I decided to go out with her and we did 12 miles at a fairly easy pace.  I think I am going to sleep the rest of the day.  We had a great ward party at a members house with a pool and enjoyed pancakes and breakfast burritos.  Pretty decent post work out recovery meal.  Man it is hot here.  When we started our run today at 5 am it was 86 degrees an our later it was 94 and rising, supposed to reach about 115 today.  Hot Hot and more Hot.

Time:  8:08/mile

Ran 4 miles today with a couple of sub 8:00 minute miles.  After staying up a little later than usual for the 4th of July festivities I found myself a little more tired than usual this morning so the run felt a little harder on the legs.  Thankfully I got through it and tomorrow is another day.  Some days when you just don't feel like running are the days when you really need to get out and do it.  Right shin was botherin me a little more than usual, I think I have a slight shin splint.  I forgot to massage and roll my shins last night so that may have been part of the reason for the discomfort.  Temperature was 89 degrees this morning at the start of our run.  Vegas is looking at a possible record high today.

Time:  8:16/mile

Ran 8 miles today instead of the prescibed 7 miles.  Felt really good the whole way and picked up the pace for 5 miles to about 15-20 seconds slower than marathon pace.  Pain in the knees and shins were very minimal and it all felt good.  There were even some clouds in the sky today to keep the sun hidden for a bit longer than usual and cool the temps although it is still very hot and we were close to an all time record yesterday.

Time:  7:59/mile

Ran 14 miles today for my long run.  Ran with Chad and Meg today, Chad is also training for St. George and will be going for a Boston qualifier this year which he just missed last year.  Overall the run felt pretty good and Chad and I even picked up the pace to about 8:10/mile for miles 11-13 but after mile 13 I was done and finished out the run with a 8:45 mile.  The sun and heat was a huge factor today as it was 98 degrees when we got back home at 7:00 am.  My prerun food consisted of a vanilla power gel and water and then just water throughout the run.  I may need to start adding additional food in the morning before runs that go 15 and beyond.  I will start experimenting with bagels and bananas over the next few weeks to see how it goes.  I also think we will need to start our longer runs 30-60 minutes earlier due to the heat.  The heat causes my body to work harder than it needs to to get the same result.  Overall good run today but lots of work.

Time:  8:37/mile