E.V.I.L. Running Reapers - Halloween Run Challenge (Page 43)

Nice running Jen and Erica!  Good luck on the half marathon Luc!  I am going to try to run today - my long run on Monday still hurts in my knees and right foot...  Not sure what I did wrong....  Gotta drop a 5k today and 8k tomorrow to stay on track...

Happychick - 2009-10-21 6:43 PM I hate to do a drive by (I seriously need to get some homework done and am having issues forcing myself to just do it) but I have to tell someone (since writing it in my log just isn't enough!)  I have always struggled with tempo runs and a friend (Mike/WhatwasIthinking) asked me about it last week.  Well he gave me what I affectionately call "Mike's Tempo Run Directions for Dummies" and it is unbelievable the strides I have made just in the last two weeks!  I'm finding that I am able to run faster than I could have ever thought possible.  This morning I ran a 5 mile tempo run and my best mile was a 7:33 min/mile pace and that was my last one before my cool down!!  Can you tell I'm just a bit excited?!?

Tempo running is the bomb! And the improvements overall that you'll see will have you doubly excited.

In my younger days, in another century, I trained for my fastest marathon doing very long tempo runs during my mid-week long runs. I would warm up for about 3-5 miles, and then run at tempo pace for 10 miles, then cool down for a couple of miles. I ran a 3:50 at Marine Corps that year, and the only reason I didn't go faster is because I had yet to learn pacing and went through the first half in 1:40-something.

ebshot - 2009-10-22 6:38 AM Gonna be a beautiful day here in the 70s.  I better get my run in before it gets too hot!

Okay. That's funny. 70s too hot? That's downright pleasant down here. In fact, I almost need a sweater.

So, I've been sort of struggling with my right plantar fascia. It's been sore when I start running, usually fades, will sometimes get sore afterward, but I also don't have the standard morning foot pain. It's really been manageable so far, but on my last 3 or so runs, the beginning has been pretty painful. Yesterday's short brick was very painful and it only eased up a bit toward the end. Coach is now saying to not run for a few days. I have a race on Saturday, not to mention this challenge.

Yeesh.

I will take today and tomorrow off. See how Saturday goes (maybe pull the plug). And here I was thinking I would up my goals for the month because I would easily exceed my initial 80 miles. Now, there's a possiblity I will have to back off of my goals.

Double yeesh.