August 12th- August 18th

Mileage for the Year 2013
2,300 miles

Mileage for the week 8/12- 8/18
70 miles

8/18
28 miles (Humpy's Marathon "Big Wild Life" 1st Place- 2:38:41)

Here are my splits:

Mile 1- 5:50
Mile 2- 5:51
Mile 3- 5:51
Mile 4- 6:01
Mile 5- 6:00
Mile 6- 6:15
Mile 7- 5:54
Mile 8- 6:00
Mile 9- 6:05
Mile 10- 6:01
Mile 11- 6:03
Mile 12- 6:03
Mile 13- 6:10
Mile 14- 5:51
Mile 15- 6:07
Mile 16- 6:03
Mile 17- 6:01
Mile 18- 6:13
Mile 19- 6:12
Mile 20- 6:22
Mile 21:- 6:08
Mile 22- 5:54
Mile 23- 5:52
Mile 24- 5:56
Mile 25- 6:06
Mile 26- 6:18
Last .2-  1:21

Happy with my performance today.  It was different just jumping in last minute for sure.  Had some fun with it, but my knee is very angry at me now.  Hopefully I can recover fast and get some fall running in.

8/17
Rest Day

I decided to run the marathon tomorrow during my 10-6 shift at Skinny Raven.  I was able to foam roll and stretch good and my knee felt really good.

8/16
6 miles

Another easy 6 miles of recovery.  I ran on the treadmill to force myself to run at recovery pace and also I wanted to keep an eye on me knee and be close to home it I need to stop.

8/15
6 miles

Easy 6 miles today after 1st day back to work "officially" at south.  I kept it real easy and my knee pain is still there, but not terribly bad?  Hope it leaves soon.

8/14
13+ miles

Ran my Boston prep route with an extra loop.  Started at 7:30 pace and progressed down to 5:52 pace.  My last 6 miles were all sub 6 pace.  Averaged 6:28 pace for entire run.  Felt pretty good and effortless after I warmed up some.
My left knee was still bothering me for the first 3+ miles, but then it went away.  Gonna keep icing it and hopefully the pain will go away.

8/13
10 miles (6 x 800m @ 5K pace w/ 90 sec rest)

I'm still experiencing some pain in my left knee.  It can be sharp at times, but it doesn't get worse when I run. Once I started my 800's I didn't feel it at all, but it's there and I need to keep a special eye on it.

Workout went well today.  I did my 800's between Huffman and Dearmoun and just used my GPS.  I felt pretty good and it was nice to turn over a little.  Here it is:

3 mile warm-up with striders
6 x 800m w/ 90 sec rest ( I averaged about 2:32 per 800).
4 mile cool down (general aerobic pace and last mile was a 6:12)

8/12
6 miles

Easy recovery miles to Huffman and back, but experiencing some pain in my left knee cap.  Only when bent.  Almost like a burning sensation.  I don't feel anything when I touch it though.  I'll keep an eye on it.

August 5th- August 11th

Mileage for the Year 2013
2,230 miles

Mileage for the week 8/5- 8/11
81 miles

8/11
17 miles

Ran my Boston prep route with elmore extention this morning in the rain.  It wasn't down pouring, but it was steady rain.  I felt okay and didn't push the pace much.  Legs just felt a little beat up and tired still.  Started at 7:40 pace and progressed down to 6:20 pace towards the end.  Averaged 6:45 pace for entire run.

8/10
6 miles

Easy recovery run after work today with Jerry Ross.  Felt pretty good, but tired after working 8 hrs. at the store.

8/9
17 miles (12am/5pm)

Ran my boston prep route this morning.  Felt pretty good just trying to get them use to more mileage right now.  It rained all morning, but stopped right before I took off which was nice. Started at 7:30 pace and progressed down to 6:10 pace.  Averaged 6:45 pace for the run.

Easy 5 miles of recovery in the rain in the afternoon.

8/8
12 miles (6am/6pm)

I wore the heart rate monitor and kept it super easy paced on both runs today. Legs a little heavy and tired, but overall felt good.  To Huffman and back on both runs.

8/7
13 miles

Ran my Boston prep route today.  Ran in some light rain, but it felt good.  Started easy at 7:30 pace and progressed down to sub 6 minute pace the last few miles.  I felt really good today.  I may run the Skinny half next sunday.

8/6
10 miles (4 @ Tempo)

I wanted to throw in a workout today because it feels so long since I've done anything faster because of Mayors Marathon and Crow Pass.  I ran to Huffman and did my tempo between Huffman and Dearmoun.  I felt okay.  I never felt like I was rolling but I'll take it today.

3 mile warm-up w/ 5 stirders
4 miles @ Tempo (5:32, 5:39, 5:39, 5:34)
3 miles @ General Aerobic pace (last 2 were 6:20 pace)



8/5
6 miles

Easy 6 miles today.  Had a rough night and day today.  Just a lot going on in my life.  Feels good to go out and run though.