running

I like running on vacation I get to try some new routes see different wildlife tour new cities. I don't like it when I can't find nice safe roads. Today was a mix of both. After 2 miles on narrow road with no shoulder I came to a nice wide road right along the shore. I was able to stay on that for the next three. Then headed back to hotel.  

Timewise it was a solid run 8:58 average. Pretty solid week overall. Three faster runs and milage in the right ballpark. U

Solid 8 miles up and down the hills in North Carolina. Beautiful run on a remote country road. 9:02 average pace.

AM 6 miles up and down the hills here. Great sunrise over the lake. 8:54 average.

PM  5k. This was awesome for so many reasons.  I got to run with a very dear friend. We ran our first race together over 35 years ago. She is an amazing woman. I beat both my 14 year old boys. It was hot and hilly and they just couldn't stay with me. My time wasn't great but considering the heat and hills and 6 miles this morning I am very happy. We couldn't stick around for awards but I think I was the first masters female and my friend won her age group. 

No watch. Just taking it easy today.

Slow again today. Last mile 8:50. The run was worth it because I rescued a box turtle from the middle of the road. Hope I relocated him to the side he wanted.

Legs still flat today. Got the run done but nothing to be excited about. The heat and hills are taking a toll on the legs. The sun, swimming, eating and staying up late isn't helping either. Vacation is hard work.

Legs felt much better today. 8:55 average. Not bad considering the hills.

Boring miles on hotel treadmill. Headed home. 6 weeks until Philly R&R.

Tired legs. Not enough sleep on vacation. 

Still slow. Annoyed that I can run consistently faster. Last mile 8:40 rest around 10. 

Wanted to do a long run today. Not ideal timing but 1PM was the only time I could get out. 84 degrees and sunny. I thought I would try a gel. Never did before. So I ran 8 miles then had a gel and a bottle of water. Didn't notice much difference in running until mile 12. I have never had a cramp in my leg until today. Calf just balled up. Couldn't stretch it out. Couldn't walk it off. Just limped home at a very slow jog.

Run was ok until then about 9:20 miles. That is about what I was shooting for.

Not idea what happened. I have run faster longer and hotter runs so I guess I am going to blame the gel. But it could also be leg massage this morning or 8mm drop shoes, or too many days running in a row.

Pretty slow. Calf still sore. Took about 3 miles to warm up then felt ok but not lose. Last mile under 9 min. I think this is a run through type of strain. Have a few easier/off days coming up. That should help.

Calf still sore but less than yesterday. Takes a long time to loosen up. But then feels ok.

Happy that this one is in the books. It was an ok but not great run. Calf is still sore so taking it pretty easy for most of the run. Kept dropping the pace a little bit every few miles. Last three under 9:00. Last one 8:36.

5 weeks until half. Wish I could start adding some faster stuff but feel like I need to keep it pretty easy until calf feels better. Need what is a minor strain not to turn into a major issue.

For unknown reasons watch stopped working. Steady run. Calf much better.

Finally a run that felt good. Calf was essentially pain free, just a little tight when I started. Was able to run some faster (for me) miles. 8:44 average. Last one 8:10. Feel like now I can start adding some speed work and some hard runs.

Decent run.  Not feeling peppy but got it done at a reasonable pace.  Last mile under 9 min.

Another solid run. 8:41 average. Some nice observations I was daydreaming and was running 8:15. Usually when I zone out my pace gets slower. I wanted to run the last mile in 8:20 so I was resting a bit on mile 7. Resting at a 9 min mile pace. That is how I want those 9 min miles to feel. Overall a good run. Still significant doubts remain. 8 miles is a long way from 26 miles. I will have to keep running for more than 2 1/2 hours longer.

4 weeks until Philly half. Will try to get in some faster runs in the next couple of weeks. Will back off a little the week before. But since I am shooting for a time that will be taxing to get I will need an easy week after too. Don't want to take too much of a break.

Feel pretty good about this one. It's done, that's the best part. I can afford to eat a lot today :) Ran around 10 min/mile for first 15. That felt pretty easy. Last 5 I ran 9 min miles. Mostly it felt pretty good. Tired when I dropped the pace but very doable. Still have significant doubts about 26 miles. But on race day unlike today I won't have run 17 miles in the last two days and won't have run 7 yesterday under 8:32/mile.

Just a run to loosen up and check and see how things feel after yesterday. Things felt pretty good. Left hamstring a little slow to loosen up but felt fine when it did.

Talked to a serious runner who thinks I am in a very good position training wise for a marathon three months from now. That was nice to hear. I am training as hard as I can while respecting an older body. Planning on adding some faster stuff tomorrow.

Three mile warm up. Two would have been ok. Then 4 interval miles. Wasn't sure what to expect because other than racing I haven't done any faster work for a while. Was shooting for 8 min miles. 8:20, 8:05, 8:25, 7:59. Jogging quarter between. Interesting. I must have fallen asleep in the third one. It felt pretty easy to hit those times I wasn't really breathing hard, but was glad to stop when I finished. One mile cool down.

2 mile warmup. Then 5 @ 8:10 average. Was shooting for 8:20 but it was too dark to consistently see my watch to stay on track for the first 3. Kept trying to go a little faster so I could be sure to come under time. Feels good to finish the planned workout. Feels good to be running well without any worry some niggles. Still don't feel confident about meeting my time goals for either the half or full marathon. And maybe I won't but I am still incredibly grateful that at 50 I am still able to be out there running.

Just wasn't feeling it today. It was colder than I am used to (52). Legs loosened up ok but then got tight about 6 miles in. Headed home and called it a day. I was aiming for 10 today but just didn't feel like it. if have run pretty hard all week so it's ok.

Nothing fancy. Would have run more but couldn't get up any earlier. Last two under 9 min per mile.