It is hard to believe but only one week remains in August.  Next weekend is the holiday weekend (four days off for me) then all hell breaks loose for morning runners the the following Tuesday as school will be back with them crazy ass drivers!

As for today, I am up at this unholy hour to meet with my running clique.  Most if not all of them are running easy, which I will join them for a bit until I warm up, then I will run ahead for a tempo workout.

See ya!

Good morning runners! Friday: 9 miles 1:22:40 - 9:11 avg. pace - recovery / easy A.M. / XT P.M. Encouraging - leg strength appears to be coming come back and recovery pace is almost a minute per mile faster than pre-stroke. Had every intention to get in a short recovery jog but was distracted by the pre-season football game. Yesterday was a good day as I didn't feel any side effects of the statin meds. Since I got a late start yesterday I'll take advantage of not playing taxi driver and get out at sunrise. Enjoy the weekend and make it a great day!

midwestern nights dream

XT

• single leg reverse leg press 2 sets 15x90lbs w/5:00 recovery *
• single leg leg extension *
• hip abduction
• fast feet
• pawing
• calf raises - unweighted
• Butt kicks
• A skips
• Inverted bicycles
• squat jumps
• Leg swings

* testing affected leg for strength

Hiya kiddos!  LRB, Marjorie, Tom....enjoy your runs and whatever other trouble you can get yourselves into.

Nice to hear you're feeling better, Moth!

DW and I have errands to run and chores to do today.  I'd like to get in a short jog if I can...3-4 real easy miles.  We've got a 10K tomorrow.  I'm anxious to see how big a PR I can set.  Is 5 minutes possible?  We'll find out.

Morning dailies.

I went out for my self-timed 5k this morning. It's been over 5 months since I ran my last one. My previous PR was 24:50. Since that time I've finished a HM training program, and half of a FM training program. I haven't had any specific 5k training lately. I believe a self-timed run is a fantastic time to try some new things. Today I tried downing a Gu before I headed out the door, and then I opted for a 2 mile 9mm warm-up jog. I wrapped up the 2 miles with a few strides.

The weather wasn't overly favorable, even at 7 AM: 73 degrees, sunny, 100% humidity. My goal was to stick a 7mm for as long as I could. I set the Garmin and I was off! The Garmin immediately showed a 5:45 pace, so I slowed. I settled in at a 6:50 pace. I was cruising along but I could already tell my body wasn't on board with the speed. I held that pace for the first mile and clocked in at 6:48. I definitely knew that I needed to slow so I slowed to about a 7:30. I started playing mind-games with myself after that, because once you start slowing it's hard to speed back up. I was able to finish the 2nd mile at 7:31. I just kept on the current pace for the last 1.1, and tried to hold it together. I was finding little excuses to slow here and there like: Go slow around that corner - don't want to hurt yourself. Even though it may be true, I probably didn't need to slow as much as I did. I was feeling beat. I was able to hold it somewhat together until the end and I clocked in a 7:39 final mile. I poured everything on the last 0.1 and I clocked in a 7:01 pace. Overall time came in for the 5k was 22:52. 2 seconds short of shaving 2 minutes off of my previous PR. I don't know if I'll actually count this as a PR, but since it was satellite timed, I might.

Have a great Saturday everyone!

Awesome improvement.  Congratulations.

Morning dailies.

 

I went out for my self-timed 5k this morning. It's been over 5 months since I ran my last one. My previous PR was 24:50. Since that time I've finished a HM training program, and half of a FM training program. I haven't had any specific 5k training lately. I believe a self-timed run is a fantastic time to try some new things. Today I tried downing a Gu before I headed out the door, and then I opted for a 2 mile 9mm warm-up jog. I wrapped up the 2 miles with a few strides.

 

The weather wasn't overly favorable, even at 7 AM: 73 degrees, sunny, 100% humidity. My goal was to stick a 7mm for as long as I could. I set the Garmin and I was off! The Garmin immediately showed a 5:45 pace, so I slowed. I settled in at a 6:50 pace. I was cruising along but I could already tell my body wasn't on board with the speed. I held that pace for the first mile and clocked in at 6:48. I definitely knew that I needed to slow so I slowed to about a 7:30. I started playing mind-games with myself after that, because once you start slowing it's hard to speed back up. I was able to finish the 2nd mile at 7:31. I just kept on the current pace for the last 1.1, and tried to hold it together. I was finding little excuses to slow here and there like: Go slow around that corner - don't want to hurt yourself. Even though it may be true, I probably didn't need to slow as much as I did. I was feeling beat. I was able to hold it somewhat together until the end and I clocked in a 7:39 final mile. I poured everything on the last 0.1 and I clocked in a 7:01 pace. Overall time came in for the 5k was 22:52. 2 seconds short of shaving 2 minutes off of my previous PR. I don't know if I'll actually count this as a PR, but since it was satellite timed, I might.

 

Have a great Saturday everyone!

Good morning runners! 

Mikey Mike! 

My workout is complete!

I had been thinking about this stupid thing all frickin' week, even dreaming last night that me and SIAR ran it, lol!

It is not the workout as written, as running 17 to 19 miles total did not appeal to me in the least, so I took out some of the easy miles.

2.16 mile warmup: 9:10 pace
1.5 miles @ tempo: 6:57

3 min recovery

1.5 miles @ tempo: 7:02

3 minute recovery
2.71 miles easy:  8:37
3 miles @ tempo: 7:05

I made the decision way back in February that I would not stress over my target pace during speed work, focusing instead on completing each interval.  We cannot control how our bodies feel during any given workout, so pushing for something that is not there is not something that I want to do.

I never hit my target pace today but I feel really good about the workout as a whole.  Those last three miles @ 7:05 were really a test of mettle, and though I came up short on pace, I sure as hell showed mettle!

All in all I got in 12 miles total, and I am one happy boy!