Nice morning.... I was pleasantly surprised to see the thermometer reading 10* cooler this AM as compared to how it's been all week. Humidity was down too. I was looking forward to this run all week, and now with the cooler temps, I really couldn't wait to get out there. This would be my longest run since starting back up again, so I was a little bit anxious too. The plan was to run 13 miles at marathon (goal) pace + 10%. At my present level of fitness, I figured if I had tried to run that pace right now, it probably would've been more like marathon pace +2%, so my realistic goal was to run at +15%. After the first usually slow mile (gotta get those kinks out first), I settled into what felt like a comfortable pace of what MP+15% should feel like. Surprisingly though, the pace turned out to be just what the program called for, +10%. I didn't argue with it, and kept at the same comfort level, and was able to hold that same pace pretty easily. Miles 5-8 were pretty darn hilly, and they kicked my butt a bit and the pace dropped off, but that was to be expected. Kept the same effort for the last 5 miles, my pace dropped slightly, but not too bad. I guess what this is telling me is that my stamina has dropped off, but again that's no surprise given my layoff. I know within a few weeks, things will be right where they should be, barring unforseen circumstances. Finished up the last mile by running barefoot on the grass. What a great feeling cool damp grass is on your feet. Funny sight on the run. I was approaching a fruit and vegetable farmstand, one that is unmanned. There is a sign that says "Self service, thank you for your honesty" and a cash box sitting there for you to put your money in. There were 3-4 deer there helping themselves to the goodies. I wonder if they payed? Also got to see an awesome sunrise over the bay. I just love this early morning stuff, and as much as I grumble getting out of bed, once I'm out the door and see the world at that hour while most everyone is still sleeping, it is well worth it. Grabbed the dog and went for a nice 2 mile walk afterwards. What a great way to cool down. I'm really happy with how todays run went. I didn't think I'd be feeling this good this early on. Knock wood. One thing I am concerned with however is my running form. Since my knee surgery in December, I noticed my running favored that left leg that I had the surgery on. That imbalance is what caused me the stress fracture in my foot. Now that I'm back running again, I can tell I am still running lopsided and favoring that left side, mostly due to psychological reasons, because physically I feel ok. But this lopsidedness is bound to cause other problems as the miles add up. We'll see. Better stock up on lots of ice. Thanks for reading.

And on the 7th day... I rested. Actually, it's technically the first day of the weekly training cycle... minor detail. I'm glad it's a rest day. After only my 2nd week of running after a 6 week layoff, this week kinda kicked my butt. I know I'm pushing it a bit this early on, but this is the accelerated program for the Steamtown marathon in October. Tuesdays tempo run left me kinda wiped out and sore the rest of the week. After Saturday's long run, I was pretty much a zombie the rest of the day, falling asleep on the couch while watching the TDF. On Sunday I was pretty useless. This upcoming week should be interesting. Last weeks recap. Tue - 8 miles with 3x1.5mi @ tempo pace Wed - 5 miles easy Thu - 9 miles easy medium long run Fri - see Wed Sat - 13 miles @ MP+10% Sun - see Wed again 45 miles for the week. Off to take a nap now..... yeah right, I wish.

I also want to note that I got a Garmin 305 recently, and even though I run by feel most of the time, it's pretty cool how you can program your workouts into it ahead of time, and have it tell you when to start and stop your interval, and whether you are on pace or not. Nice training tool.

That's why I love mine so much too. It helps tremendously for things like strides and intervals. Great for learning pacing too - with me being so new back to running I'm not so good at it yet.

Anyway, the run went well. My tempo pace was about the same as last week, but I didn't feel like the workout sucked the life out of me this time. We'll see tomorrow though! My splits for the 1st and 2nd intervals were just a couple of seconds apart, and the effort remained fairly consistent throughout. Good solid workout.

Nice to hear that it went better than last time. I'm off to run my tempo run in a bit and hope it goes as well as yours.

Bad days.... ...make you appreciate the good days even more, right? This morning's 12 miler will make the rest of my runs this week seem wonderful then! It was just one of those days. A combination of warm, muggy weather and a tired body came together to produce a "just get me through this" kind of run this AM. Don't get me wrong, it is always great to be out there, but at the end of the run today, I was glad it was over with. The sweat was flying off the ends of my fingertips with each armswing. Kept a pretty steady effort throughout, maybe dropping off pace 5 seconds per mile the last few miles, I was pretty warm at that point. Oye, just glad it's done.

Morning Bob, Sounds like you've been getting in some good runs! Love the description of the sweat waterfall - it used to gross me out to sweat like that - now I look at it as a badge of honor. My tempo run went great the other day - but was really tight afterwards - so I ran Wednesday's recovery run at a true recovery pace and felt better as a result. Last night was 11 miles - first 4 in a light rain - next 6 were dry - last mile in the light rain again and ending in a beautiful rainbow! I'm off to Florida for vacation for a week - so good running to you and "see" you when I return.

squish squish squish... That was the sound coming from my shoes after about 5 miles into today's 16 miler. Even though I was on the road by 6am, it was miserably hot and humid out. Today's schedule called for a progressively fast finish, and I had my doubts about finishing at all given the weather. But hey, no sense worrying about what hasn't happened yet, so you give it a shot and see what happens, right? The early miles actually felt pretty good. I really tried to keep it at the slower end of my long run pace, but I felt pretty good. Not that I consciously pushed the pace, it just felt very easy and comfortable, so I went with it. Got to 10 miles and things were getting a bit tougher as the heat really became a factor. I started picking up the pace anyway the last 6 miles, starting out at marathon pace +50 seconds, which was only slightly faster that what I had been going anyway. The plan was to pick it up 10 seconds/mile for each successive mile. That worked for 4 miles, but then I started getting into big trouble with the heat and had to back off big time the last 2 miles. But it's done. I was a mess most of the rest of the morning and early afternoon. Stomach cramps, couldn't stop sweating, dizzy. Probably a little heat stroke, and definitely dehydration, even though I downed a lot of fluids out there. Late in the afternoon now, I'm finally starting to feel human again after 2 qts of Gatorade and a ton of water. I ofter wonder if it's harder to train through the winter, or through the summer.

It's been dewey... ...but that makes for some great spiderweb photos! Check out the guy in the center of the vortex, waiting for his prey.

Character builder... What else can you say about a workout that darn near left you laying by the side of the road? I woke up feeling rested and ready to take on this run. 10 miles with 4 @ tempo pace. Outside though, I could hear water dripping, and it wasn't even raining. Another drippy, warm, muggy morning. Ok, so lets tone down the expectations a bit and make the best of it. The 3 mile warmup felt pretty good, probably cuz I was running so slowly. The sun started to peek above the horizon and the fog, and hung in the sky like a big red marble. Then it was tempo time. Hit the first mile at my target pace, so far so good. Tried to hold it for mile 2, which I did, but the effort went up exponentially, had to back down on mile 3, my legs were getting that pins and needles feeling, held it steady on mile 4, but it was all I could do to hold that pace. The final 3 mile cooldown seemed to take forever, I usually finish my runs wanting more, but not today. I was totally shot by the end of this one. 24oz. of water was used up by mile 7. After the run, I got a bottle of icy cold Gatorade from the fridge, and for the life of me, I couldn't get the top opened, no matter how hard I tried. That's how shot I was. Grabbed a can of Slimfast instead (it has a pop top which I was able to manage!) and chugged that. Grabbed the dog and went for a cooldown walk. I was still dripping profusely. About halfway through the walk, I started getting goosebumps and got really lightheaded. Had serious doubts about making it back. I was still overheated. Did make it back though and jumped right into an icy cold shower. This one was tough.