smally

5 miles at 6:55, 1 mile easy.

2 miles late afternoon, wanted to pass 70 for the week

late night last night, 80's party, blast.

recover today for the rest of the week

Wanted to run 10k faster than tempo but I had nothing in the tank after 4 miles.

4 miles 23:44 (probably 5:52 average)  Before I got to 10.3 on the TM at the start it took 18 seconds, therefore a lot longer than in a road race, I wonder how long it takes in a race, I am guessing 10 seconds max.

Ran 1.5 easy with some mp miles.

Plan on running some miles tonight as well.

Fun run today on Riverside drive.

first 5 miles I took it easy because I was concerned about the right side, I had some shooting pain down to the knee, got adjusted and acupuncture last night and if felt much better.

all first 5 miles were between 7:03 and 7:14

ran mile 5.5 to 7 at 5:56 avg, felt pretty good as I was able to locate a couple runners to pass.  I ran the rest of the run around 6:45's which felt decent.  I ran the last half a mile with a high school gym class running so I was picking them off one by one, I ran that half mile in 2:41 which is decent considering it was the after 9 and half miles.

I don't feel I have the 36-37 10 k speed yet but hopefully I can get that back with the increased volume.

Running Miles clinic tonight, taking the gang to the track.

3 miles of jogging while coaching and a couple strides on the track.  great turnout, fun.

Not very motivated to start, great finish.

Ran around a bike track which was .80 of a mile, got sick of that so I headed out into the county.  Each mile ranged from 7:07 to 7:25.  I felt really tired around 9 miles but had a spike on the way back so I decided to run the a 5k at a bit better than MP.  6:46, 6:34 and 6:21.  Cooled down for the last mile home.

Tired and I feel like I should take a day off tomorrow regardless so I guess I will be have a free lunch to get my paper work done.

Have 2 pairs of shoes on order, excited.  Around 500 right now.

Hey David, how did you do in your 5k?  My guess if it was flat and good weather - 18:49??????????????????

3 easy, ok.  should be ready for a med long tomorrow

Had some pretty good discomfort in the right groin, leg area yesterday, today it is a ton better.

However because I am scheduled for a 6 mile recovery run today I am going to take a day off, it has been over 20 days with no rest and I have increased my miles per week by 15-20 to 72 instead of 52 which I am used to so this day off is better than a recovery run.

I have to think in the terms of improving and not be selfish, I want to run to get the high for the afternoon with patients ect but a day rest will help repair.

Excited, 2 pairs of new shoes on order and bought a recovery mix to have everyday that has good reviews, I had it yesterday and it helped.

What a nice morning, nice and easy med. long run 7:16 average.

No tempo pick ups, felt like I could have kept running and running.  Ran the last mile in MP or what I thought was comfortable with a bit of effort and it was 6:49.  Glad I did not push it today, I would like to do a little recovery run tomorrow and then hopefully run a 5k race on Sunday and then some recovery miles after the race.

Golf tournament yesterday and today.  Had a chance tonight to run 4-6 recovery but I am exhausted and I think a total day off is a nice break for the legs. 

First round of golf this year, crazy because its June.  Had a weird round yesterday 45 on the front and 34 on the back, 5 birddies.  On the second last hole we thought I had a hole in one but as we drove up it was 7 feet behind the pin and I missed the putt.

80 Today with only 1 bird, golf is a ton of fun but its sure a different pace than running.

Hopefully I'll log 10-12 miles tomorrow, plan on running from my house to a race 4.5 then running the 5k race then run a few more miles and back home again.