Ok, so my web hosting service had my site down for a few days this week, so I'll have to summarize a few different runs.
Run #1: 3.65 miles - Pace: 10'28" - Run #2: 2.53 miles - Pace: 9'09"
Run #3: 3.59 miles - Pace: 9'50" - Week: 9.75 miles - Total: 375.64 miles
And now for the graphage...
Ok, so here's how everything went, according to my recollection.
Monday's run went pretty well, though I was experiencing some soreness from the bad long run on the previous Saturday. The main concern was the pain in the arch of my right foot. It was scary because I noticed the pain as soon as I started instead of having it build gradually during the run. Thankfully, though, it just remained dull and didn't bother me enough to cut the run short. The slower pace on Monday is really necessary for a good run.
Tuesday's run was a little fast, eh? Well, it felt so good at the beginning I thought I'd go ahead and push myself a little bit. Also, this wasn't entirely unplanned. I've been thinking about doing quicker runs or incorporating hills into these shorter Tues. runs. I will say, though, that I don't think I could have run it too much faster. Make me respect that 10K race that was right around 8:30/mi. The only problem with this run is that I just increased this distance from 2 to 2.5 miles. Basically, I increase one weekly run by .5 miles each week, in the order of Thur, Mon, Tues, so every three weeks there is an increase for a particular run. So, I think maybe next time I'll do more speed work and hills on the 2nd and 3rd weeks (basically not the week the distance increases).
Ok, so this morning's run was great. With the Wii Fit, a very accurate scale, I was able to calculate my sweat rate at 55° and high humidity. I can't imagine what that increases to when its 80°. The only thing to add about this run was that the Wii Fit exercises I did the other day put some strain on my left ankle, but it didn't give me any trouble during the run.
So I think I'll incorporate upper-body strength exercises Mon-Thur, and Yoga stuff on Sun and Wednesday. I think I'll avoid everything on Friday, as I need to be ready to go for the long runs on Saturday.
For this long run, I'm doing to try and be better about food and hydration. I'm not sure what happened last week. Hopefully these seven miles will be better than the previous six.
