Fitness Run

Distance: 4 miles
Time: 34:13
Pace: 8:32 min/mi

Comments: It was a bit chillier yesterday afternoon than I expected so I decided to pass on the run. I justified it by telling myself two days off after the hard long run made sense and I would do back to back runs to finish the week.

Which seemed great until this morning when I pulled a muscle in my back right after getting out of bed. A morning run was out and I was pretty miserable most of the day, making an afternoon run seem unlikely.

But it felt good enough at 5 p.m. to at least make the effort and it turns out I did fine. The first mile was the usual unpleasantness but I warmed up and it was a strong effort after that. Except for the back I felt good enough to take a stab at an 8 min/mi pace for the last mile. Maybe next week.

Fitness Run

Distance: 2.5 miles
Time: Noon run
Surface: Concrete/Asphalt
Weather Conditions: Cloudy, 70s
Location: Chandler, Arizona

Comments: Not a bad run. I cut it shorter than I was considering running because I would like to put in a longer run on Saturday.

I ate more carbs the day prior and the improved energy level was obvious. I also picked up some protein tablets for the start of this regimen. We'll see if they make any difference.

The knee was fine during the run itself. I concentrated on shorter strides and iced it for 15 minutes or so after the run. Before going out this morning and later in the afternoon it felt ginger. It might just be the general soreness I am still dealing with but I am pretty nervous about it.

Recovery Run

Distance: 4 miles
Time: 40:26
Pace: 10:05 min/mi

Comments: If ever there was a recovery run, this was it. This whole effort was on completely exhausted legs and my pace shows it. Getting started was brutal but I kinda found a pace after I warmed up a bit. That didn't last long. The last mile and a half was on rubbery legs.

None of this is really much of a surprise. I knew the long run would be rough on me and it was. The hope is to use this pull-back week to recover some. If all goes well, I should be in good enough shape to actually run the race at the end of the month rather than just hold on and survive it.

Long Run

Distance: 12 miles
Time: 2:04:31
Pace: 10:23 min/mi

Comments: I have to admit, I was as anxious about this run as I usually am for a race. That same mix of excitement and dread since I really had no idea if I would be able to do this one. The ten miler last week was very difficult and I haven't put in more than distance in almost two years.

And, yep, this one was a bear from start to finish.

I started off overslow knowing I'd need a lot in the tank at the end. That turned out to be the right move since only one of my splits dipped under the 10 minute mark. The goal today was distance and the extra time out probably helped. On raceday I expect to be on the course in the two hour range.