Week_3

Training went well this week.  It was a step-back week, so the long run was only 8 miles.  All the running went off without a hitch and I experienced no pain to speak of during or after any runs.  I'm now 3/18's through the training program.

The weather continues to be a factor, and looking forward to this week, I'll need to be smart about what time I head out.  This week the long run is 13 miles.  Friday morning I need to be up and out the door for the run before 0630 as it may get up to 100 degrees Friday.

So, started out last week with a six mile run on Monday.  I went out at noon and the heat was stifling.  I took it easy and finished the six miles at 55:36 for a 9:15 per mile pace.  I ended up doing a couple miles around a track.  This particular track gets no breeze on hot days.  Of course when it's freezing outside there's plenty of miserable wind blowing in your face, but that was nowhere to be found during this day.

Tuesday I did a strongman workout with the Marines I work with.  This entailed lifting lots of seemingly random heavy objects laying around the perimeter of the gym.  Empty kegs were tossed in the air, heavy telephone poles were lifted into the sky, tractor tires were flipped over repeatedly, heavy chains were dragged along the sidewalk.  It was a different way to do business, but I got a good workout.  This left me sore for the next 3 days, particularly in my butt and hamstrings.

Wednesday I did 3 miles in 25 minutes.  I felt awesome on this run.  Did the first mile in 8:27, second in 8:24, and third in 8:05.  I just felt like running strong the whole time and didn't care about how long I could maintain it.  Negative splits reflect how well this one went.

Thursday I got up and went for a six mile run at 7am.  It was spectacular.  Great morning, with low humidity and temperatures around 70.  Sunshine everywhere, and I was running on a trail for the first 2 miles.  The trail had some good hills, the biggest being on the first mile.  This was to be 6 miles at race pace, so I wanted to be somewhere around 8:55 per mile.  Finished up at 52:37 for a 8:45 pace.  Every mile was pretty strong, with only slight deviations from the goal pace.

Friday was the 8 mile run.  Finished in 1:16:31 for a 9:32 mile average.  Began the run at 1030 and it was a good morning for this run.  I didn't take any food or GUs or water with me, but there are water stops on the route I was on, so it wasn't an issue.  I could have benefited from a GU.  I need to pick some up this week before Friday's 13 miler.

Sunday was an easy 3 mile run, which I did in around 27 minutes.  Took my 5 year old to the local track and he rode his scooter around and around the track while I ran.

So, I'm pretty happy overall.  No physical problems, handling the weather well enough, and getting the miles done.  This past week was another 26 mile week.  The miles are starting to pile up nicely.  This week the total will kick up over 31 if all goes to plan.