JohnK

9 miles relaxed (67 min.) except several build-ups to about 10K race pace. Felt good.

5 miles easy. Felt pretty good, should be well rested for Wednesday's race.

3 miles easy. Felt so-so, like I usually do that day before a race. But I should be well rested and am expecting to run well.

Ran along with 54,999 others on a beautiful 4th of July morning. Not perfect racing conditions, but 68 degrees with 80% humidity is about as good as it gets for Peachtree. The course is flat to downhill the first 2.75 miles followed by a tough 0.75 mile uphill section, 0.5 nearly level, 1.0 of mostly uphill and the final 1.2 is mostly flat to downhill. I went 5:51, 11: 46, 17:51, 24:07, 30:31, 36:37, 37:55 (= 5:51, 5:55, 6:05, 6:16, 6:24, 6:06 + 1:18). A stomach cramp kicked in early in mile #4 and may have slowed me a bit, but really it wasn't a major factor. Perhaps I wasn't as well rested as I should have been -- I ran 83 miles last week (Mon.-Sun.) which for me is fairly high. Still I felt good on the first major uphill and passed a bunch of people, but on the second uphill I struggled a little and then I didn't have much left for a hard finish on the downhill last 0.5 mile. Overall I'm pleased and really motivated to now focus on this fall's marathon.

1.75 miles warm-up with strides, etc., and a good 4 mile cool-down.

9 miles easy. Felt quite good considering yesterday's race. Stomach is sore where I had the cramp at ~4.5 miles into the race but otherwise only general fatigue. I donated blood a couple hours after running today so I've got to take on a lot of extra fluids the next 24 hours!

10 miles easy (74:00). Felt good although I donated blood yesterday and was sucking air on a few big uphills. Felt pretty drained at the end of the run.

11 miles easy. Felt better today, should be up for a long run tomorrow.

17 miles, first 2 very easy in 15:00 then 8 miles (12,800m) on track in 57:00 (= 7:10/mile ave.) then 3200m in 13:15 (= 6:40/mile, ~MP) followed by 5 miles on roads in 37:00. Total time 2:02.15.  Felt fairly good but it was about 100% humidity and I think I'm not recovered from the 10K race Wednesday and also the blood donation Thursday might be a factor. So while I could have struggled for another 1600 or 3200 at MP I think it was wise to call it quits after only 3200 and go easy the final 5 miles.

9 miles in 66:00, easy except a few strides, knee lifts, etc. Felt better than expected.

A.M.:  14 miles easy (1:45). Felt quite good, despite playing soccer last night which is something I haven't done in a long time and I thought I'd have some soreness. Hope to feel up for a few easy miles this evening.

P.M.:  3 miles easy. Felt so-so, have a little soreness in right groin from last night's soccer so I debated even doing a short second run but it loosened up and seems not to be a problem.

10 miles easy (75:00). Felt alright after a few miles. The increase in volume seems pretty manageable because I've scaled back on intensity. And it's a good sign that a 60-75 minute easy run definitely accomplishes what it should as a recovery day.

A.M.:  11 miles easy (1:22). Felt good once I got several miles into it. Feet are sort of beat-up from playing soccer the other day in cleats that were too small, so I may or may not get out for an easy run this evening.

14 miles in 1:43.  Fairly hilly route and I took it easy except for several pick-ups to about threshold pace. Felt good.

10 miles easy. Felt good after a couple miles.

18 miles in 2:12. Included 2 miles at about MP (~6:45) but otherwise it was mostly ~7:20-7:30 pace. Felt good but was pretty drained the last few miles. Very humid this a.m.

9 miles mostly easy (total 65:00) but included a few one minute build-ups. Some overall fatigue from yesterday's long run but was pleased to feel pretty good.

10 miles total, first 3 to warm up (included a few strides, high knees, etc.) then 8K on track at threshold pace in 31:10 and 2 miles cool-down including 4 x ~100m strides. Felt good, was pleased to run the 8K very steady (1600s all in 6:12-6:15 range) and not fade too badly even though this was only 48 hours after an 18 miler. Warm and rather humid this a.m. which didn't help.

10 miles easy (75:00).  Felt good following yesterday's threshold run.

9 miles, mostly easy but with several build-ups and one sustained effort of about 0.5 mile. Felt good.

12 miles, first 4.5 easy then next ~4.5 miles mostly at threshold pace or a little slower followed by an easy last 3 miles. Felt good.

10 miles, mostly relaxed but with a few drills and 6 x ~100m strides and 0.5 mile at about threshold pace. Felt good.

20 miles in 2:25 taking the first 15.25 fairly relaxed (most miles ~7:20) then 4800 on UGA track in 19:58 (1600s in 6:40, 6:40, 6:38) and 1.75 miles easy to finish. Felt pretty strong although I was about spent by the end. Still this is fairly encouraging with 11 weeks until Chicago Marathon. I will be aiming for ~2:57 there; would love 2:55 but that's perhaps too optimistic.

Easy hour (8 miles). Felt kind of beat up from yesterday's run during the first few miles but after ~30 mins. I started to feel considerably better, but I decided I really should keep it to an hour.

10 miles, hilly route, including 3 x mile at threshold effort (~6:15-6:20/mi. pace) and also a few build-ups to about 5K pace. Felt good.

10 miles, mostly easy but with several pick-ups to threshold pace and one sustained 0.5 mile section at about 5K pace. Felt good.

13 miles, first 5 easy to near MP over hills then threshold mile (~6:20, hilly route), easy mile, another threshold mile (~6:15), easy 1.5 miles, 1600 on track in 6:02, 2.5 miles cool-down. Felt strong despite very high humidity this a.m. 

10 miles (73:00), mostly easy but threw in 4 x 150m strides and a few pick-ups. Felt better than expected after a fairly hard run yesterday.

11 miles mostly easy (82:00) with several strides mid-way through. Felt okay but noticed a little Achilles tightness, probably from no stretching after yesterday a.m.'s run and a lot of time in the car yesterday.

Took the day off due to some pain in my left Achilles tendon. It began to be just a bit noticeable Friday afternoon or evening, following a day with an early morning 10 miler, no post-run stretching and much of the rest of the day in the car. (And I must admit I haven't been very good about thorough stretching which I must do especially when upping the mileage as I have been.) Yesterday I went 11 and the pain kicked in after about 4 or 5 -- wasn't too bad but later in the day it got worse and I knew I must rest today, use ice, take ibuprofen, etc. Will probably take tomorrow off also.

Another rest day. Achilles somewhat better and not as tight. Will consider a light run tomorrow.

7 miles easy (52:30). Felt good and am pleased that the Achilles wasn't too noticeable. I did feel it on uphill sections but kept to a mostly level route as I knew hills would put added stress on the injury. While I was aware of the Achilles throughout the run it did NOT worsen as I progressed so that's definitely a good sign. I will stretch thoroughly but carefully several times today and continue icing the area. I believe this will turn out to be a minor bump in the road and that if I take this week quite easy I'll be back on track next week. Am certainly glad I took two days off, even though doing so is not easy!