Never Give Up

Longest run since my marathon on June 18th. I now think that I'm ok to try some shorter tempo work this coming week and bump up my mileage to 45-55 miles. I am trying to get back to 70 mile average.

Average pace for today was 7:21 with 90 degree weather and no wind!!!

Did some cross-training today...biked 21 miles with an ave. of 18 mph in beautiful weather!!!

Run went pretty well considering the 90+ degree heat/sun...I averaged out to a 7:07 min/mile.  From here on out I want to hover right around 7 or under then try and incorporate speed/tempo work now.

Another hot day in the sun - tried to run earlier in the morning before the heat really got out of hand...even though it was aroun 9:00AM, it was still 89 degrees and humid!  I was able to get through it and then was rewarded with running through the sprinklers with my niece - well worth it.

Average pace today was 7:06 min/mile

A.M. --> 8 miles

P.M. --> 3 miles (recovery jog at 8:00 min/mile) I wanted to try to start incorp. some doubles (slowly) to try to bump my miles back up. Also did a little lifting/core at the gym.

total 11

Did a bit of a workout today; warmed up 4 miles around a 7:40 pace, then decided to give my first tempo run a try since the marathon.  Did 4 mile tempo with splits (6:18, 6:12, 6:09, 6:04). Tempo averaged out to about a 6:10 min/mile pace, then cooled down with a 2 mile run at about a 7:45 min pace.  Overall, felt very nice and easy with the tempo. Total 10 miles for the day at 1:12:00

Ended up only doing 5 miles today, body was a little tired and had to take care of some misc things. 7:02 min/mile average.

Run was deathmarch pretty much the entire run being that it was 93+ degrees...I did complete the run and really tried to take it nice and easy/slow.  7:14 min/mile average for the run.