Quick Update

Ran a tempo type workout on thursday. I did 2x2 2 miles with 2 minute recovery. Both were just a little under 10:30. I think I could have finished another if it wasnt for the humidity, so I think the workout was a success.
Yesterday I ran a few easy miles and did some drills on the track at Georgetown to work on flexibility.
Ran an easy 8 this morning from the store with some of the guys on the team. It ended up being worth the 7:30 wake up time.
Currently about to get in another easy 4 miles from the place.

Easy/Medium

I did an easy 4 this morning in Williamsburg before I rolled back to Herndon. I followed that up with an easy hour on the W&OD at night. Both runs went well...no stomach problems!
I had a little extra pep in my step for the second run when I looked up the times equivalent to my mile time from the previous weekend. Things are coming along at a pace that I am happy with. I am not sure that I will get into sub 65 pace, but at least I have something to shoot for.

humid as hell

I ran close to 8 miles today at home. I had to come home unexpectedly for a funeral. Today was my first run since the race on Saturday, and I barely even got the run in with the funeral and all. I was glad to get it in because it turned to be a very scenic run. I forgot how nice it was to run back at home.
On the other hand, the humidity was ridiculous. I always forget how humid it is back where I live. I should have know when my elbow started sticking to the door as I neared Yorktown. Even with the humidity, I managed to hit most of the run at a slightly quicker pace as memories of high school flashed back in my head.
I will be back in Herndon tomorrow.

Loudon Street Mile

I decided to hop in a road mile for my this morning in an attempt to get a little money to put towards. It turned out to be a really good experience. The course was a really good point to point, a little up but mostly down. It finished in the middle of the old town mall winchester.
I went out there planning to get into the top 3 because it would have been a nightmare to do all that traveling and come home empty handed. I ended up getting first with a 4:21, which was much better than the sub 4:30 i was shooting for. The race plan didnt really come together until the race started. Once the race started I just ran as fast as my legs could take me and just tried to make it to the next quarter mile marker. There was a little scare on the downhill in the third quarter when 2 guys started to pass me, but I ended up tucking in behind them and just taking off the second I saw the finish line.

Tuesday Long Run

I got my long run out of the way early this week. Time wise, it was my longest run ever! Well it was the longest by about 5 seconds. It was still a bit of distance off of my longest run, which was done on much hillier trail.
The run went well considering the heat index was in the mid to high 80s. I started the run a little after the 7, so as I went a long I had less and less sun to deal with. I had been struggling with long runs in the heat so I was only running 15 minutes out and then heading back to the car to get a gel and some water. This turned out to be a great idea as I never hit the wall like I had been doing on pretty much all of my previous long runs.
The first 30 minutes I was running 6:20-6:25, the second 30 was 6:09-6:12, and then I hit a little over 22 minutes in under 5:50 pace. I finished up with a jog until I hit a 100 minutes. I was happy with how the run turned out. The rest of the week is going to stay fairly easy until I hit up a street mile on saturday a.m.

Hot

I struggled a little today but it could have been much worse. It was around 90 when I ran, but I was fortunate enough to wear a heart rate monitor. I was definitely running slower than 7 minute pace because I was just trying to follow what my heart was trying to tell me. I started out slow and stayed slow even though there were some times when I wanted to pick up the pace. There would always come a time after my I wanted to pick up the pace where I feel like absolute crap...thank you heart rate monitor. On a normal day I would have started out slow, picked it up and would have been destroyed by the heat.
I did manage to get in some drills and some strides in up on the turf. So I had a good day overall. I got in about 8 total and I took it fairly easy.
The whole goal for this week is to take it easy and give my body some time to adapt to the stress it dealt with the past few weeks. After this week I am going to raise the mileage up even more and slowly build into some tempo type work at 5 minute pace.

Tempo Friday

I did an okay tempo yesterday. I ran 33:22 for 6 miles and I was fighting my stomach more than anything. My legs felt ok, but my stomach was on fire. I occasionally have stomach problems, it just takes a little experimenting to get past it.

Saturday off!