Today was a tempo run.  It was a beautiful morning for a run.  Not too cold at all and vey little wind.  I ran next to the lake and the sunrise was amazing.  It was also cool to see a line of ducks about 25 yards long all jump into the water at the same time.  It was like the mass start during my last triathlon. 

My legs felt good and had no pain whatsoever with the legs for the entire run.  I did a 1/2 mile warmup followed by 6 miles at tempo with an AP of about 7:25 followed by a 1/2 mile cooldown.  With the warmup and cooldown the AP was 7:40 for the run. 

It was a really nice morning for a run.  Today was a recovery run so I made it a little longer and I took it easy.  I tried to just keep a comfortable pace and just enjoy the run.  My legs felt just fine, other than just being a little tired. 

AP:  8:25

Today was intervals.  It was raining outside so I decided to head to the gym and run on the TM.  It worked out pretty good because I was able to set the speed I wanted for the intervals.  .5 warmup followed by .5 mile recovery and .5 mile speed.  Speed work was done at 7:03/mile and recovery was done at 8:13 mile.  I was pretty tired after the run.  My AP was 7:41. 

I had a nice recovery run in the rain/mist this morning.  It was almost 60 degrees this morning and there was a mist for most of my run, but in a couple areas it started to full on rain.  It felt great.  I love running in weather like that.  I felt like I pushed pretty hard yesterday, so I tried to keep todays run at a pace I could maintain for a while and just let the legs recover before tomorrows long run.

AP:  8:23

Today was my long run.  It was a really nice morning.  Not cold at all, but a little muggy and humid.  I was able to run at 6:30 with shorts and a shirt.  Compared to last week, I was much more tired during this run.  I was fine until about mile 14, but around that time I could tell that the hills of Havasu make running much harder than the flat roads of Mesa.  I tried to push the pace at mile 13, but the pace was not pushed too much.  I did manage a 7:55 mile, but the others were 8:20-8:30.  Overall the run went well and I felt good.

AP:  8:33

It was a really nice morning.  Not too cold and overcast.  I was able to go on a nice bike ride with Rhett.  We did about 22 miles and I could tell Rhett had been working the bike a bit this week because he made me work to keep up with him and he seemed to be riding really easy. 

After the ride I took in some carbs and relaxed for about 10 minutes and then started off on an easy recovery run.  I was not sure how many miles I was going to go, but after my 1.5 mile turnaround my legs felt really good and I decided just to go to the 2 mile turnaround and make it an even 4 miles.  I took the run slow and easy.  I was really happy with my running this week.  Now I will give my legs a rest until Monday.

Today was a tempo run.  To be honest, my legs were not feeling it this morning.  I was able to do the tempo miles around 7:50 with some of them in the 7:30's, but I did not run as well as last week.  To be honest, I didn't feel like I should push too hard.  I think my legs need to get use to the amount of miles I am putting on them.  Last week I had a lot of miles and I was not suprised I felt tired.  To make things worse, I swallowed a bug and started to dry heave and had to stop a couple of times to do that.  Gotta love those little bugs that start to show up here in Havasu.

Well, I think all my miles caught up to me a little.  When I got done with my run yesterday I felt just fine, but while I was working I started to feel a little pain in my left knee.  It did not get any worse over time, but I could feel it every time I walked.  I also had some popping with the knee, but none of that hurt.  I had to pick up my little girl at 12:00 last night after a soccer game and so I did not sleep very well last night.  With all that combined, I decided to take today off and give my knee a day of rest.  I rolled it last night and stretched, but it was still a little painful this morning.  I will run tomorrow, but the rest of my runs this week with be recovery runs at an easy pace.

I took yesterday off and decided to let my body rest.  My knee felt much better yesterday afternoon and evening.  I decided to run this morning and take it nice and easy with my length dependant on how my knee was feeling.  For the first 2 miles I could tell that the knee was not "normal" but it did not hurt at all.  At mile 2 I stopped and gave the quads a good stretch.  I started running after that and whamo, the knee felt better.  I think I had some tighness in my quads that was causing some tension on the knee.  I stopped a couple more times and just stretched and the knee felt good for the rest of the run.  I kept my time around 8:45-9 minute miles so I was not pushing at all.  Now I am at work and it feels just fine still.  I am hoping a recovery run and a good stretch of the quads was what my body needed.

I had a very good run this morning.  My legs felt really good, much better than yesterday.  I felt like I had taken a week off and my legs were really fresh.  I did the same distance as yesterday, but I was able to run much faster.  I kept most miles around 8:00 (except for the hiss on the way home), but a couple of the miles I was around 7:50.  I tried to slow down after those miles to stary around 8.  Overall I was really happy with the run and my knee and legs still feel really good.

Today was my long run.  My goal was 19 and I was able to get all 19 in, but it was tough.  It was a really windy this morning so the run was not as enjoyable and much more draining than last weeks run.  I wanted to increase my pace for the last 5 miles, but basically the last 5 miles I was running into the wind and so my pace stayed the same.  My legs felt good and I did not have any aches and pains, so at this point in my training I am just happy with the distance I was able to run.  I am trying to not focus on speed at this point, just building up miles.

AP:  9:05

My goal this week was to reach 50 miles and I was able to do it this weekend.  I waited until after Trevins soccer game and the weather was a little nicer instead of running first thing in the morning.  It was nice for a change.  My run was at a comfortable pace and I just tried to enjoy the run after my long and windy run yesterday.  My legs never felt a burn, even up the hills, so I knew my pace was very comfortable.  Looking forward to another week of running on Monday.

AP:  8:23

My legs felt like a million bucks today.  I don't think I have ever had my legs feel as good as they did this morning.  The only problems was I did not have a lot of time to run because I was lazy and laid in bed for a half an hour past my usual time.  My daughter doesn't have seminary this week so we were not as rushed this morning and it was a chilly morning and the bed felt so good and warm.  I did a five mile tempo run but I could have done a lot more at the pace I was running.  I will do a little longer recovery run tomorrow.

AP:  7:20

It was a chilly morning, but I did not let my warm bed keep me from getting up so I could get a decent run in.  I did a recovery run this morning, but I tried to keep it at a moderate pace.  Like yesterday, my legs felt really good and I honestly did not feel like I was pushing hard at all.  My legs actually never burned the whole run.  I will be sure to do my recovery run much slower on Thursday.

AP:  8:14

Today was my interval run.  I did 6 miles of 1/2 mile fast followed by 1/2 mile recovery.  I felt good for the first 4 miles but at mile 5 I started going uphill and my legs got pretty worn out.  I also got a side ache around mile 5.  I seem to get those when I have a rapid change of pace.  I have not done a speed workout for a couple weeks so I thought it went pretty good.

I did a recovery run this morning.  My legs felt very tired from yesterday as my run progressed.  The first few miles I felt good, but I could tell about mile 4 my legs were a little worn out.  I kept things at a fairly relaxing pace and tried to not push too hard.  When I got to work my quads were pretty tight, but they have loosened up a little the past half hour or so.

AP:  8:30

I had a really good run this morning.  Ate a little pre-run carbs and off I went.  Kept it at a comfortable pace for the first 14 miles (AP of 8:30-8:40) and the last 5 I increased the pace finishing the last 4 miles around 7:50.  I had a hammer gel and a granola bar during the run with water and gatorade.  I felt really good and even finishing my legs felt pretty fresh.  It is runs like this that really give me a confidence boost for my marathon coming up in February. 

AP:  8:30 according to the watch, but I had to stop a couple times due to phone calls and once to stretch a little so I think my real AP was around 8:25.

Recovery run from my long run yesterday.  My legs were pretty tired so I took it nice and slow.  Kept my pace in the 8:50-9:10 range.

AP:  8:07

AP:  8:09

Long run.

AP:  8:30

AP:  8:28

Tempo run on the TM:

1 mile warmup at 8:20

6 tempo at 7:30

1 recovery

10 mile recovery run on TM.  8:23 pace

It snowed today so I decided to take the day off.  It has not happended her in 27 years so I figured it would be best to just enjoy the snow.