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.