Run

• 1h 20m 24s
• 10.00 miles
• 08m 04s /Mi

Great race for me! Went out way too fast; 7 min/mile! who knew?!? Was looking for 8's. Held on pretty well then finished w/ a strong kick. Just missed 1:20 even but I'm very happy w/ this effort. RR later.

Run

• 37m 06s
• 4.00 miles
• 09m 16s /Mi

Easy trail run to loosen up the legs. Threw in a couple of spurts just to get the legs used to a quicker turnover.

Feel good about tomorrow.

Sport

• Yoga
• 20m

been way to long. Just not the same w/o an instuctor. Something is better than nothing especially b4 a race.

Bike

• 1h 07m 37s
• 20.15 miles
• 17.88 Mi/hr

A PB on this route! Wasn't even trying until 5 miles left. Cool.

Don't think there will be many more warm 6 am starts.

Swim

• 30m
• 1500.00 yards
• -----

1000 free
500 pull

10 min jacuzzi - ahhhhh!

No ill effects from yesterday's LSR, just normal fatigue. Heel and knee feel fine Swim at lunch. Ride tomorrow, followed by an easy, short run on sat to set me up to actually "race" the 10 miler on sunday. What the hell, I paid for it.

Run

• 2h 38m 09s
• 16.00 miles
• 09m 52s /Mi

FIRST Week 8 Key Run # 3- 16 miles. Pace = PMP + 30-45 sec/mi (sb 9:15 miles)

5:20 am. I was pumped for the LSR, out early! Slow mile (10 min) around the block, in the pitch black to warm-up and let the sun rise :). Stopped at home to stretch and grab the fuel belt and head out in the first morning light.

Given my recent ailments I intentionally held back. Never felt my heel, and became aware of my knee at mile 4ish but it went away. Easily kept this as a Zone 1 run. Easy effort and really felt good the entire way. It was slower than my plan calls for but I'm very happy nonetheless. Longest run ever! Came out unscathed! Hopefully the recovery is good.

I'm doing a local 10 miler on sunday where I plan on pushing it. Today was just about the mileage.

It was very cool being out there in the dark and then at first light. Other than some minor setbacks, I'm really enjoying this marathon training program.

Run

• 1h 10m
• 7.00 miles
• -----

FIRST Week 8 (to go) Key Run #1
On the track. Forgot the HRM so did it by feel.

1 mi w/u
1 mi, (400 m RI)
2 mi, (800 m RI)
2x800 (400 m RI)
1 mi c/d

Prolly a little easier than if I had the HRM but that's o.k.

Heel was fine. Felt something wierd in my right knee w/ a 1/2 mile to got that afffected my gait so I walked the last 1/4 mile. F'n A. I'm old. Every day it's something else. More ice and alleve. I guess that's the norm for a geriatric.