tempo

So I let myself sleep in this morning.

I was tired and woke up after 8. The run for today was 11 miles, 6 at tempo. I half though if it's really hot, I'll do about 4 outside and hit the treadmill for the tempo run. I hate the treadmill. It wasn't THAT bad out so I decided to do my whole run outside. I'm glad I did though it was tough. My heart rate was up close to 180. I averaged 8:22 pace on my tempo run. I would have liked a bit faster, but considering the conditions, I think that's fine. My whole run was under 9 minute pace. 

This is a tough week, 54 miles. I have 20 to do on Friday.

say it with me RECOVERY

This morning, I got up later than I wanted to. I was cranky. I headed out for my 6 mile recovery run with 6x100 strides. The striders always seem to make me feel a bit better. And I am still really feeling my 18 mile hill fest.

The weather is suppose to be hot again this week. I'm switching things around on the plan and am doing 11 miles tomorrow, 6 at tempo. I fear it will be on the treadmill due to the heat.

It's a 54 miles week, highest milage yet.

The 50 mile week

Today, I finished my 50 mile week with an 18 mile run. Luckily, it has not been as hot the last few days. It has, however, been pretty humid. Since the NYC half marathon was today, I decided to go on a different run than usual. I also decided it would be a good idea to do a pretty hilly run. I dont know why I thought this was a good idea.

I ran straight up Broadway, into the Bronx, right to the edge of westchester. I also ran part of the XC course while in the Bronx to get my miles up.

Over all, it was a pretty good run. I think the hills are good even if they are tough. They always make me stronger. The last few miles, I was really ready to be done. My ice bath felt great. Initially I thought I'd be sore but I'm not, just tired.

Next week should be interesting. I jump up to 54 miles and have a 20 miler. I think I'm ready, I'm just going to be tired.

7 at 8

This has been a high milage week, highest so far. This morning I went out for 7 miles with 6x100 striders. Loren came with me. We ran into an old running team mate of hers on the trail. 

It started sluggish but then I worked my way into it. Loren did the striders with me then headed home. It's been nice to run with her.

I had PT yesterday and got worked. My knee feels a bit tweekey today though I think it'll be ok. I just have to do my work tonight and it'll be fine.

Tomorrow, 18 miles waits for me.

High milage

Last night I did 11 miles. I have been doing most of my running in the AM but it was pouring. I went and started in Central park, I wanted to get some hills. I ran into Loren riding home so we made a plan. I ran home and she rode. I met her ready to run and we ran to the track together. She did the track work out and I kept going up to the little red lighthouse under the GWB and ran back to the track. She was on her last mile repeat when I got there, so I ran a bit on the track then we ran home together. It was really nice.

I did 25 miles over 3 days. That's a lot for me, I'm a bit tired.

easy

Today was an easy recovery day. 4 miles. Luckily we got some storms last night that cooled things off. It was still really humid. 

I have an 11 miler tomorrow and it looks like it's going to rain all day.

week 6 in the books

4 mile recovery run done at 7:30 this morning. It was already 78 degrees and feeling mid 80s. I felt good.

This puts mile 6 in the books. A third of the plan done.

Next week, week 7, the brutality begins.

hot 12

I did a 4 mile race this morning in Central Park, but it was the meat of a 12 mile sandwich so I ran it at an easy 8:45 pace. I ran 3.5 before and 4.5 after. I expected it to be a lot hotter than it was. I happy I was able to hold back my pace in the race and have a good over all long run.

My legs are a bit sore from PT, other than that everything feels pretty good.

recovery week

So on Sat in my run through hell, I tweaked something. It's not serious. I went to see my PT guy today because I dont want an ITB issue nagging me for the next 12 weeks. He doesn't think it will. 

I felt like I needed another rest day so I took yesterday off totally. It was suppose to be a 5 mile recovery run so I think it's fine. Today was suppose to do 8. I decided this morning to do 7 and see how my leg was.

I ran at 7am and it was awesome. I felt really really good. It was a sharp run. I have to remind myself that sometimes a day off is better than slogging through slow miles.

and on the 6th week, rest

This is a recovery week. My milage cuts back and I hopefully sigh a sigh of relief. 

This morning's run 8 miles with 10x100m strides. I had a hard time gettin going.

Just really sluggish and heavy. I think I might still be feeling Sat. 17 mile run through hell. I usually bounce back faster from the long runs but my body isn't use to this higher milage stuff.

I have some aches in a few places that I hope are just nagging aftereffects of the weekend.

easy 5

yes, a recovery run.

Yes very boring, made even more so by doing most of it on the track. Though Loren came with me, though she did her own workout so that made it less dull.

I needed it. Yesterday's 17 miler really zapped me. I'm still a bit stiff in places. My evening stretching should help with that.

Week 5 done.

Week 6 is a recovery week, I'm looking forward to that.

Just seventeen and you know what I mean

This morning, I had a 17 miler. I've been running by myself for the most part and heading out early. Since marathon training season is getting into full swimg, I decided to run most of it with my team. I left the house at 8 and ran a bit more than 5 before meeting them for a 9am departure. That's just too late to start such a long run. I suffered in the heat. I chaffed badly and I'm still down at least a quart. Yuck. Oh and my garmin battery pooped out at mile 9. I knew where I was going so I wasn't worried about the distance and my effort felt even. I was extremely glad when I got out of the sun and the whole thing was over.

Luckily, next week is a recovery week so my milage gets cut back.

10 on the 10th

It is so nice to see the temp at 73...and have it feel like 73. It's been so humid lately today was a real treat. I got up early, with Loren who is on France time, and ran my 10 miles in the park.

It was lovely. No chaffing, no dry salt on my face, no red lining heart rate.

start of week 5

This week started with a 9 mile run, 4 at tempo. That's all fine and good though at 7:15 am when I set out for my run,  it was about 75 degrees with 87% humidity so it felt like 85.

Nasty.

I decided to go by effort and not pace for the tempo run. My HR got up to 186 which is a bit high. My pace for my temp portion was 8:17-8:33. Not bad, a bit slower than it would be under better conditions but I'm happy with it.

When I got home every inch of me was soaked.

week 4

Week 4 of Pfitz is in the books. 42 miles for the week.

I stil feel a bit jetlagged or just not enough sleepness. Loren called from France this morning, 9:30am my time and I was still sound asleep, which is rare for me. 

Today was a 4 mile recovery run. It was 72 degrees out but 80% humidity.

15

I did not sleep well last night. I'm still a bit on west coast time and I got sucked into the Olympic track trials which didn't start til 11pm.  Then I just had trouble sleeping. I wanted to get out early for my 15 mile run. That didn't happen. It was almost 10 when I got out the door. Normally the long run is on Sunday though today's weather was calling to be cooler than tomorrow. Long runs in the summer, I'll take cooler days when I can get them.

The other night on my 8 mile run, I think I fried my ipod. It was hot and humid and I sweat a lot. I think sweat got into the little connector and now it's not working at all. My computer doesn't see it. I think it's dead. It lasted a year and a half of really hard use. So now I'm debating getting a refurbished one of just doing what I did today...running with Loren's first generation nano, which compared to today's ipods is huge. I can go with out, I just like listening to podcasts when I run long, it really helps the time go by.

By mile 11 it started raining. It felt great. It was only about 70 degrees out, but really humid so this helped. Too bad I had already chaffed all over my chest. I started using sports shield instead of body glide and I like it much more, though when I'm soaked there's not much I can do about it.

Now the rest of the day is all about laying around and watching cycling, baseball, track, and whatever ever else I can find on the boob. I really dont feel like doing anything else.

80 at 8

I hemmed and hawed about doing my 8 mile 10x100 run tonight. It was very hot and humid today. Flying in on the red eye didn't help things. When my sleep pattern is messed up like that, it makes me mental state, well, mental. It's really not good for me. I did come home and sleep for a few hours than late this after noon I took another nap. 

I decided to go. It was about 7:45 when I left and it was 82 degrees. 

I'm glad I did. I felt great. The humidity had died down a little bit. I ran really well. Since it's a holiday weekend, not too many people out in the park. I think I got sweat in my shuffle, it shorted out on me with less than 2  miles to go.

Yesterday, I did a recovery run in Mt Tabor park while still in Portland. It's hard to run easy when you're running up a mountain. 

I love portland. I love the running there. Have I mentioned that?

Portland!

So I'm in Portland this week visiting some friends. Yesterday, I went running with the ladies of  Portland Front Runners. It's really cool to be able to go to different cities and have a sister club in town. Instant running partners!

When I spent some time out here a few years ago, I got to know some of these ladies and it's been great to see them again.

It was, however, HOT. I've been running in the mornings back home to avoid the heat. Here, I started my 10 miles around 5 and the heat of the day hadn't faded. It was really all about just getting it done. 

I've changed up the plan for the week to fit in with my traveling. Today is a rest day! That, I will enjoy.