Great run..

I had a pretty good run this evening. My splits were negative which my friend Ray was quick to point out.

1st 8:48 warmup
2nd 8:13 perfect
3rd 8:11 a little fast
4th 8:07 too fast
5th 7:58 no need to say
6th 8:37 cool down
total 49:59

I'm anxious to see how I feel when the weather starts to cool off. It is really hard to judge where I am in my training at this point.

Hot, Hot, Hot.....

This heat and humidity is killing me... Yesterday was suppose to be a Rest/XT day. I decided to do 3 easy miles at lunch. I thought that I was going to die. Initially I thought it was the heat but it turned out to be a little bug I caught from my wife. Very low energy and digestive issues. :(

Today is my tempo run. I'll be doing 6 w/ 1 warm up mile, 4 @ 8:14 pace and then 1 mile cool down.

I'm already plotting my running routes for Bremerton. I hope it's cooler out there than it is here. I hope to hook up with my brother Shawn. Although it may be hard. He lives over 100 miles north.

Not a good showing yesterday...

Well I just got out of the shower and thought I'd post my time. I'd like to start out by saying I'm an idiot! I broke the cardinal rule and went out way too fast. Even knowing that it was extremely hot and humid, I got caught up in the fast pace group at the beginning of the race. I had very little respect for the distance and the heat. Here are my splits. I doesn't take a genius to figure this one out. It is a lesson well learned though. I will not make this same mistake in November.

mile 1 6:46
mile 2 7:13
mile 3 7:34
mile 4 8:14
mile 5 8:49
mile 6 8:44
last 2 .10ths 1:12

Garmin time: 48:36

For any new runners out there, this the perfect example how NOT to run a race....

Speedwork #2

Had a hard run today. I'll have a easy day tomorrow and that is it until Saturday's 10K.

Here is how it compares to last week..

1 mile @ 9:02 warmup
800 @ 3:19
800 @ 6:21 cooldown
10 sec increase
800 @ 3:18
800 @ 8:26 cooldown
10 sec increase
800 @ 3:29
800 @ 8:10 cooldown
10 sec increase
800 @ 3:28
1 mile @ 9:19 cooldown

Total 55:25

Recovery Run...

Well today I had a 5 miler scheduled but my legs told me that they didn't want to do more than 3. Actually 3.5.... I have the W&OD 10K this Saturday evening. I called my buddy Ray for advise as usual. I'll be taking a SRD tomorrow then do my speed work on Wednesday. Then, do an easy 3 on Thursday with a SRD on Friday. I'm going to go for a PR this Saturday. Sunday which is usually my long run will be a recovery run. This my last race until September 2nd at the Annapolis 10 miler then the following week I have the Rock&Roll 1/2 marathon on Labor Day VA Beach. The month of September is going to be a major juggling act. Trying to get the races in and do my long runs are going to be a real test. I'm only doing the 10 miler because many of my friends are doing it.