Just Keep Moving

Took it easy today and did a slow 6 mile jog.  Ran intervals yesterday and my legs were still a little heavy today. 

Looking forward to getting back to Hawaii next month, Afghanistan is really getting old.  Less than 40 days left!

Really took it easy today.  Looking forward to pushing it a little in the morning so I wanted to hold back a bit today.  It's getting pretty hot here so even the early morning runs are hitting the 90 degree mark. 

Took it easy for the first 3, then picked up the pace for miles 3 through 6.  Slowed back down for a good cool down.  

Hoping to be able to keep my 40 mile/week average going during August before I start bumping it up anymore.  

 4 months to the marathon. 

Started "officially" training for the Honolulu Marathon today with some interval training. 

10 minute warm-up

8x1/4 mile at  1:55 pace with 2 minutes rest time. 

After the 4th interval I jogged for 5 minutes before finishing the last 4.

This was much easier than I thought it would be.  The 1:55 pace was easy to maintain, and the 2 minutes in between seemed like an eternity.  Next week I may up the pace and/or shorten the recovery time.

Had a nice run this morning.  Had to force myself to keep it slow and stay at target pace.  The extra day of rest really seemed to make a huge difference.  I had more energy throughout the run to along which really helped make it a very enjoyable run. 

I have a long way to go, but I'm making progress so I'm excited. 

Ran the Major Megan McClung Memorial 5K this morning.  I have not run a 5K in a long time so I wasn't sure what kind of pace I could run so I set out for an 8 minute mile.  I finished up at 23:42 which is my fastest 5K since my surgery 10 years ago.  Definitely excited to see my times are improving and getting back to where they used to be.  Not quite there yet, but I'm on the right path. 

Went out for a good 10 miler this morning.  Averaged a 9:30 pace with no issues.  Pace was easy to maintain and was comfortable.

Did another interval workout this morning.  10x1/4 at an 8 minute pace with 2 minutes rest between. 

Started with a ten minute warmup jog, then did 5 intervals.  After the fifth interval I jogged for five minutes before finishing the last 5 intervals. 

These workouts don't seem to be difficult.  I think it's time to shorten the rest time.

Went out for an easy 4 mile run with Doc Santos.  The pace was really slow, but I wanted to keep Doc moving so I ran at his pace.  I'm starting to think that 4 miles is really too short for a run.  Not too long ago 4 miles was a LONG run, so I guess I'm making progress. 

Started off today not really sure what I wanted to do, so I ended up doing a sort of tempo run.  Started off a little slower than my goal marathon pace and picked up the pace at each mile for the first three miles.  Ran miles 4 and 5 about a minute faster than my goal pace, then started slowing the pace a bit at each mile marker.  When it was over I ended up with 8 miles done and an overall average pace of 8:58 (2 seconds faster than my goal). 

15 slow miles this morning.  Pace was 45 seconds slower than my goal marathon pace and I had to force myself to keep it that slow.  Every time I checked my pace I was pretty close to my goal pace and had to really focus on slowing down.  Toward the end I was able to relax and settle into a slower pace and really just enjoy the run. 

Went out for a 5 mile run at about 15 seconds per mile faster than my goal marathon pace.  I didn't sleep well before the run so I struggled a bit from the lack of sleep.  My legs were good, I just wanted to crawl back in bed and get some more sleep.  Today may be a nap day.

Just an easy slow run.  Trying to make sure I keep my slow runs easy since I have a tendancy to pick up the pace and go too hard. 

Started off feeling a bit stiff and sore so I turned around early.  Today was supposed to be a 5 mile day, but I just wasn't feeling it so I opted to cut it short and get a bit more rest.

Maybe running 18 miles today wasn't such a good idea.  Got a late start so I didn't have a chance to eat anything before the run, then realized all I hd to drink was water for the run.  I made it to about mile 16 before the wheels started falling off and I crashed.  At about mile 17 I knew I was fighting a losing battle so I decided to walk for half a mile but I just couldn't get going again.  Rather than push too hard, I threw in the towel and walked home.  Not exactly the way I wanted the day to go, but I did learn a valuable lesson in preparation.  I also got to feel what it's like to hit a wall, so in the end I think I'm still better off because of the experience gained. 

This was kind of medium pace so I'll go ahead and call it a slow run.  I've taken a couple of extra days off and have noticed a big difference.  My energy level was much higher and the pace was much easier to maintain.  I wasn't trying to go fast, the pae just seemed to remain faster than normal.  I may have been pushing too hard the last couple of weeks, so the extra rest was added intentionally.

This was a bit of a rest week so I cut back on the miles and just did easy runs.  I feel better and have a bit more energy than usual so I think the extra rest has really helped out. 

I planned on running my usual route out to the flightline and back, but I ran into Cherrix less than a 1/4 mile in so I ran with him.  It was nice to have someone to run with and it helped me keep the pace slow.  I'll probably only have one more run out on the flightline, then it's back home for some fun in the sun.  I definitely will NOT miss this place!

Finished a 4 mile run with an average pace 20 seconds per mile faster than my marathon goal pace.  Just trying to work back into my schedule amid all the distractions.  So close to going home!