6 miles this morning with a few chin-ups in the middle when I got a drink of water. Part of the run was on the canal path and a truck decided to cut through and created a lot of dust. Nothing like being covered in dust trying to run. Since there was no wind, the dust just hung in the air. Kind of like running in the fog.

9 miles around town earlier this evening.  50 degrees and sunny so it was shorts and a double layer of tech tees for the run!  Not as many hills as earlier this week but still about 2500' of elly gain & loss for the run.

adkkev - 9 miles with rolling hills.  I think I'll stick to my routes...

Rich(NH) - Oh, I know!  One of the reasons I dislike intervals.  Used to run Corporate Cup races and for much of the time I was a "sprinter", got to do the final 200 meters of a pyramid relay.  We were perennial national champs for our size company. The guy who ran the gym was our track coach.  2 to 3 track workouts a week - I hated them...But, I did get faster!

Achilles is much better, knob is gone and generalized swelling is nearly gone.  Dynamic stretches and ice is working nicely.  Only wish the left leg would improve as quickly...

6.23 miles today at an easy pace, 57:14.  Cloudy and cool today 64F.

About 8.5 miles this morning at a steady pace with 3 inclines this time. Sunny with temps in the upper 50s and a slight breeze.

Ray - I admit it is nice to run along the canal. It is usually quiet and not many people about. Which is both good and bad. It looks like your times are improving.

adkkev - For me to run hills, I have to drive about 30 - 40 minutes depending on which I want to run. Being on the edge of the Superstition Mountains offers a lot of different trails. Most can be run but some I would not.

Rich - When I add sprints to my run, they leave me a little breathless also. I usually run them when I feel "good". Otherwise I just run whatever pace feels comfortable.

Enjoy the weekend everyone.

In keeping with my routine lately of 3 days of running, then a day of cross training, I didn't run today.  Crossed trained though, the usual push-ups, sit-ups, planks, side planks and 10 resistance band exercises.  2 sets.

You guys are logging some serious miles lately, wow!

I need to get my butt going too, I've got a half marathon that's coming fast...

Sunday

4/7/2013

Ran the railtrail again to get out of the wind.  Conditions are improving on the trail, I ran a 5 mile out & back for 10 total.  Splits were mid 10's...

6.25 miles on the nature trail today.  Saw two beavers in the old Erie Canal on my way back to the car.  My wife walked while I ran & saw a bald eagle in a tree along the trail.  Lots of turtles in the canal today too. 

A busy week for me. I took off Monday as a rest day after the six days straight of running at the end of March. I had to work a double shift overnight and needed to sleep Tuesday. So my next runs were about 3 on Wednesday and 4 on Thursday. My long run was Friday, 8.8 miles. The course is basically a uphill run with a gentle grade, going up 150 feet from mile 2 to mile 6 and then downhill from mile 7 to the end. Temp was 50 degrees, mostly overcast. I finished in 1:33:31 , a 10:37 pace. The last time I ran this course was on Feb 1st with a 11:43 pace, so I have picked up some speed in the last two months!  I do feel stronger, tried to keep a steady pace and even did a little sprint at the end. The next day, Saturday, I had to get up early for work and after work my irregular sleep caught up with me and I was just too tired for a run. Sunday I managed to do another short run of 3 miles, not very fast. This week was an easy week to recover from doing over 40 miles the previous week. Still, it was easier then I intended since I only ran on 4 days and only completed 20 miles, half of the week before. Interesting that despite the low millage I did feel some twinges of pain in my knee and ankle joints that I did not feel the week before. Also, my leg muscles still feel a bit sore and stiff. I am not too concerned with those pains, I know that they are from my increased training. More bothersome is a ongoing pain in the joint from my foot to my left big toe, which does not seem to be getting any better. Fortunately, it does not seem to affect my running, but it does get more sore after a long run. This coming week I have some days off and will try to get in more millage, plus do a nice long run in the 12 to 15 mile range!