Trust The Process

Long run today (19 miles).  I ran out to west philly similar to yesterday but continued along the marathon route past the zoo to MLK.  From there, I took MLK to the Falls Bridge and ran out Kelly towards Manayunk and to the Manayunk toe path.  I turned around when I hit 10 miles and headed back home along Kelly to the banks.  I stopped at 19 miles and walked about a half mile home to cool down.  The run felt really good today although my legs were getting sore near the end of the run.  Avg pace was 7:50/mile.

8 miles this morning along the banks.  it is definately starting to feel like fall.  i may experiment with my arm warmers for the first time tomorrow.  avg pace was 8:04.

5 miles this morning along the banks to manayunk and back.  i tried out my arm warmers and they worked well.  avg pace was 8:04. i was hoping to pick up the pace for the second half of the run but had some serious intestinal distress starting at mile 7.  the sun had come up enough by mile 11 that i was able to stop at a port a pot.  i was able to pick up the pace at the end but the middle miles were slower than planned.

This is my first time having any stomach issues in at least the last 2 months.  hopefully the trend doesn't continue.  i think i can blame all the feta and greek vegetables we had on the pizza we baked last night. 

5 recovery miles on the TM during my lunch break.  Avg pace was 8:32 (1.5 incline).  Tempo run tomorrow.

Tempo run today on the TM.  i got very busy at work again so i cut the total mileage of the run short by 3 miles, but got in the scheduled tempo miles.

2 warm up miles, 4 miles @ 6:27 pace (1.5 incline), and 1 cool down mile.  it was a hard run today.  i probably pushed the pace a bit too hard especially since i didn't have my flats on.  overall i am happy to continue to see faster tempo paces compared to the last tempo run.

8 recovery miles this afternoon along the banks.  8:50 avg pace.