Week end - 7

11.6 miles today (call it 7:30 pace avg) w/ Muz & Mike. We ran from Soco gym to the Montopolis bridge & back and found an awesomely flat stretch of road for recovery runs. I'm feeling a little banged up currently, and am contemplating using tomorrow as an off day. Matter of fact, I am taking tomorrow off. Done.

*** 67 miles for the week

Automatic

Another good LR - we ran from RE heading northwest through DT, then UT, and up Shoal Creek to 183 & back. I was chilling on the way out & really wasn't feeling so snappy, but once we made the turn, things began to click. I guess that is to be expected when you are running net downhill. Still, by my watch, we ran 635-655 for the last 7. I was about to drop the hammer with 3 left, but my potna wasn't responding, so I just maintained: 20 miles at 710 avg.

I'm In

One registration down, one more to go (need additional clarification before I reg for the RunTex race).

Dashing in a downpour

There was a light rain this morning, nothing too bad, so I decided to brave the harsh conditions. I did however decide to cut the run short, only 10 instead of a true MLR. About 12 others showed up for the run also...cold & wet tends to lead to a low turnout. For those of us that were there, it was a good run. 10 & some change at 7:17 pace.

No pm run today, because I got in my gym routine & shakeout last night. Next week will prolly be the same w/ teh Christmas.

Day 5

Managed get in a Wed run for the first time in several weeks. Eight in the morning and two in the evening.

Concrete Repeats

I had been meaning to begin some uptempo work for about one week & a half. Cuz I sure as hell need to do something to ensure i don't make a fool out of myself when I lace em up for the races in Jan. Unable to attend to the AM team run due to a previous commitment, I found the perfect opportunity today. Actually, I decided to do some mile repeats about 1 hour before I left work, cuz running easy just seemed too freaking boring.

There's this stretch driveway around a building complex behind our office that makes about 1.5 mile loop, so I decided to run there (mainly due to convenience). It certainly wasn't because it was some awesome surface...about half the loop was good ole fashioned (don't give a bit) concrete. Anyways, I was thinking four or maybe three mile repeats, with the hope to keep them no slower than 6 per mile and not too damn fast either. I wanted to stay relaxed & in control...or at least as in control as one can be when they haven't done "quality work" in 10 weeks.

Before I bore myself to death, here's how they went. Wait, I didn't do repeats...they were intervals -- quarter mile recovery jog in between reps (no walking):
556
549
552

I thought i was going die after the first one, and at that point, decided to only do three. Surprisingly, they got easier as I went. Prolly wasn't really warmed up cuz i only did a 1 mile warmup. 1.5 mile cool down and I called it a day.

Lunch Run

I had some free time over the lunch hour and decided to get in my run while the running was good. The out in & back stretched down to Riverside via St. Eds/Eastside Dr; on the way back there were some gradual hills to face. Bumps in the road compared to Sat. 9 miles at 7:37 pace