Sounds like a great run. I'd like to try a progression run soon, too. I had the same experience with my longest run after the marathon. It was super easy and fun. I'm curious, what kind of workouts will you add in your long runs?

Hey Surf N Run, mileage increasing does that to the appetite! Mine goes wacky every time no fail. Your schedule sounds great! I have some hip issues too. Mine started right before I ran my 1st marathon and kind of bothered me during the marathon but it was 2 weeks after that it really got me bad. Comes and goes depending on how much I push the speedworkouts. Anyhow good luck in recovering and keep at those miles! Way to go! jen

so much for 50 mpw this week. Sprained the left ankle (the bad one) pretty bad on a super easy run today...i'm usually pretty careful and watch my footing cause of my long history of tweaking the left ankle...but a girl gave me the hugest smile today and i smiled back at her and then the left ankle gave out..she had already passed by so i didn't get any sympathy comforting...half an hour walk back later i'm now icing it and took some IB. Hopefully it'll heal fast...i should have known better, i took my ipod today too after 2 months of not running with it...damn ipod, damn pretty smiling girls.. peace out...

swelling is gone down, i can put weight on it but it still feels funky. At least its not as bad as the one i had before the marathon...that one i was out for two weeks and never quite recovered...at some point in time i'll have to have it checked out....recovering by going to see the Kokua Festival with the family on saturday night...Matt Costa, Jack Johnson, Eddie Vedder...good stuff..Eddie Vedder seems a lot more mellow, but maybe cause he's playing with Jack... other than chasing a two year old all around, i got to sit most of the time which was good for the ankle. No running today either, hopefully this coming week i can hit the 50 mpw.' Monday 4/23 - 6.7 miles on track easy..thank you Buddha, i can run on my ankle...some slight soreness after and few twinges during the run but felt pretty good. Ice after. I might run on the track for awhile to get my confidence on my ankle back again.

This should be good! In the first mile, aim for the pace you were running at the end of your 10K. You'll probably wind up going a little faster than that but it's okay. That should keep you from going out too fast and then you should be able to pick it up from there. In the half mile, try to make yourself pass out!

50 mpw milestone last week and the reward is another left ankle sprain that left me hobbling home after a 0.6 mile on a planned 7mile tempo. I was being nice stepping off of the path for a couple who was hogging the path and then crunch... no more mr. nice guy from now on, and no more off the path for a while. 2nd ankle sprain in 2 weeks...this really bums me out, running low on mojo. mod - i'm wondering if this is a mileage issue

Congrats on the 50mpw and sorry about the ankle sprain. Ice that bad boy! You've been at high miles for the last three months, so you oughta be a little tired--and you've had only 4 days off in the last month! Take a break, brother, ice that ankle--a little rest will just make you stronger for when the mojo's back.

5K Race Report. last 5K, 28:29...this one 24:02 (possibly 23:45 or 23:50)...so stoked on the huge improvement.