Tempo Run

Distance: 4.01 miles
Time: 32:21
Pace: 8:04 min/mi

Comments: I decided to take an extra off day yesterday. That was partly work related but also out of an abundance of caution. I've felt ragged and my back issue isn't major, but it isn't going away either.

So I was out today running on rested legs for a change. Man, I forgot how fun that really is. The plan was a race pace run in the sub 9:30 range but this one got down to 8:04 overall. That's partly due to opening it up a little on the last mile.

Normally, I'd avoid this kind of effort but it was nice to add a little intensity. I still have the long run tomorrow but it's back at the mileage I've gotten pretty used to.

Training Run

Distance: 6 miles
Time: 55:21
Pace: 9:13 min/mi

Comments: A very solid run. I wanted to just get six miles but without emphasizing the pace. Just a steady, consistent effort. And that's what I got.

It was a little cooler this morning and noticeably less humid. That helped a bit. I slept well and my lower back wasn't as stiff as it has been and that was at least encouraging.

I did increase the cadence but not to increase speed. The upshot being I got more consistent splits on the middle miles. The first mile was warmup so a bit slower and the last mile was a little faster as usual. I finished without feeling exhausted and worn out.

Training Run

Distance: 4 miles
Time: 34:24
Pace: 8:35 min/mi

Comments: The plan was to put in an interval workout today but between getting up late and the stiffness in my back, I decided to go out later and dial back the effort a tad. It was plenty warm but nowhere near as hot as it was a week or so ago and the low humidity was a delight.

This was at around race pace. My splits were a little all over the place but never over the 9 min/mi threshold. I didn't really focus much on holding a steady pace, just getting a solid run in. Which this certainly was.

Training Run

Distance: 4 miles
Time: 35:02
Pace: 8:44 min/mi

Comments: Back home and on the regular running course. The plan is to pull back and have an 'easier' week with a shorter long run. I still haven't decided if I'll take an extra day off this week but we'll see.

Instead of the usual recovery run this was a training effort and went pretty well. I got up to pace pretty fast and the final three miles were pretty consistent (within three seconds).

The heart rate stayed in the moderate/tempo range -- meaning a pace I feel I can hold over a full half marathon. That's now under 9 min/mi meaning a sub-2 hour half should be in my ability again.

Marathon Training Summary: Week 5

Distance: 31.43 miles
Time: 5:27:16
Pace: 10:25 min/mi

Comments: Oddball week due to travel and weekend plans. I ended up taking an extra rest day and moving my long run up to Friday. The result was a slightly shorter distance week despite the longest long run thus far (and my weekly pace took a hit as well).

The 15 mile long run was extraordinarily slow but that's on purpose. I was only concentrating on the distance. Right now the priority is putting in a 2.5 hour plus effort. I'll worry about getting faster later on in the training program. Maybe.

I've been going pretty hard since the start of July so it is time for an "easy" week to recover a bit. I'll probably reduce next week's planned mileage a bit to help with that effort. I've been pretty lucky thus far in terms of injury. There's no need to tempt fate this early in the game.

Training Run

Distance: 4 miles
Time: 35:13
Pace: 8:47 min/mi

Comments: This was not one of the more intelligent things I have ever done. I wanted to get an afternoon run in but I knew there was an almost certain likelihood of storms. I got ready and saw some nearby rain and dithered a bit.

I finally just decided to go and, sure enough, it started raining heavy. I expected that but I had decided to go because there didn't seem to be any nearby lightening. I got to the halfway point and that changed dramatically.

There was one really close bolt at the turnaround but all the rest for the run were out of range. But that still didn't make it safe. I got it done -- faster than planned -- but won't be doing that again.