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Hi friends, welcome back! It’s been a couple of days since my last entry so I have two runs to talk about today.  I did a 5 miler on Tuesday with a 3 mile tempo run in the middle and an 8 mile steady state run today. Let’s get it it them. On Tuesday I had a prescribed 5 mile run for my training so I set out for the first mile at an 8:20ish pace which is a pretty comfortable pace for me for a “shorter” distance. At this point in my training anything under 10 is a shorter distance. The weather was perfect and I was feeling really good so I decided to push the pace and kicked the next 3 miles down to 7:40, 7:20, 7:20. Low to mid 7 minute pace is tough for me and is on the borderline of anaerobic, which is good. This type of running is often referred to as threshold running. When you are running near your aerobic threshold it can help you increase your VO2 max, and increasing your VO2 max helps you get faster.  Finally I finished the last mile back around an 8:20 pace and cooled d...

Hi friends, welcome back! Today was a great running day. I’m sure you already read my last few posts and therefore you know that I’ve been riding the struggle bus for a few days. Honestly, the struggles have been building for a couple of weeks now. Because of that, I decided to take a few days off to get some rest and to let my body heal from all the miles I’ve been putting in it.  I’m so happy that I did, because it resulted in a great run. That got me thinking, what does the anatomy of a good run look like? To be honest, I don’t know. But today it was a combination of rest, cool sunny weather, and not having a plan that helped me find my stride. My prescribed run for the day was 20 miles. However, after taking off 3 days to let lingering knee and hip discomfort heal I set out for my run not knowing if I was going to run 2 miles or 12. I ran 15 miles. 15 wonderful, comfortable, fast miles at an 8:23 pace. In fact I felt so good that I almost kept going, but didn’t have any water o...

April 7th, 2021 Hi friends, welcome back! Running 10 miles on a Wednesday has become a typical part of my week, but today was the first time in this training block that I split the load and did a double. I’m never going to be awarded the title of early riser or morning runner. I enjoy laying in bed far too much to get out early to see the sunrise on my runs. But today, Gaelyn needed a running buddy while her’s was out of town. With only a little bit of whining I headed out the door at 5:00 AM for the first 5 miles of the day. The morning run was pretty good. I started out around 10:50 pace with Gaelyn which was the perfect way to warm the body up before settling in around 8:50 pace for the rest of an easy run. The temperatures were cool and I felt pretty good. Good enough to at least try to focus on my form and correct the kinks that have always been present in my running life. With that said, I definitely noted some fatigue in my knees and felt soreness that’s been building over the l...

  April 6th, 2021 Hi friends, welcome back.  I set out today with the goal of getting in a total of five miles. I reached that goal, but not how I expected to.  When I got up this morning my plan was to hit the roads after work and do a 3 mile tempo run at a 7:40 pace sandwiched between warmup and cool down miles. As the day went on I really felt the desire to get off the roads so I changed the destination and headed out to Sunset Hill Farm County Park instead.  I started my run out with an 8:20 mile which quickly taught me that I am not yet in the kind of shape needed for running on grass quickly. The idea of kicking it down to 7:40 for a 3 mile tempo felt unreachable, especially after I hit a hole and rolled my ankle. I’m okay, no injuries,  just a little bit of stumble and I was soon back in stride. After that, I changed my plan and finished the next 4 miles of hilly uneven terrain as a Fartlek instead of a tempo run. I alternated through periods of speed an...

  May 4, 2021 Hi friends, Happy Easter!   Today, I headed out the door for a typical Sunday Long run.  Thanks to a little over imbibing the night before and Easter brunch with the family I hit the streets in the middle of the day rather than in the early morning. Hopefully a mistake that I won't repeat.  I left the house headed for the Washington Township route with a few extra turns added in in order to reach the goal of getting getting in 17 miles during the prescribed run time of two and a half hours.  But, the first 75+ degree day of the year really took more out of me than I was expecting. The combination of the heat, a poorly planned route that had me back at my front door about 10 minutes early, and smidge too much to drink the night before were a recipe for failure.  The miscalculation in my route put me back on my doorstep at 15 miles and the over indulgence the previous evening let me with not enough energy or will power to run past the house...