Trust The Process

AM - 8 very easy miles with my wife and sister in law this morning in Rehoboth.  10:30 avg pace.

PM - 6 aerobic pace miles on my own in 45:45. 

My knee felt fine for both runs.  I am going to experiment with more 2 a days this week as I will be sitting on the beach most of the day and should have a good chance to recover between morning and afternoon runs.

6 miles this afternoon out to Dewey Beach and beyond down Coastal Highway.  8:20 avg pace.  I got back just before a rain storm.  A few minutes later, there was a great rainbow over the ocean.  We got a great view from our deck overlooking the ocean. 

It's Lauren and my 7th wedding anniversary today so we are about to head out for a nice dinner in downtown Rehoboth.  It's nice having the grandparents and aunts around for vacation, 24hr babysitters.

AM - 6 miles with Lauren out to Henlopen State Park and back.  10:08 avg pace.

PM - just as I was planning to go on an evening run, my brother and his family arrived at the house so I didn't want to be anti-social and I skipped the run.

6:30 AM - speedwork session along the boardwalk. The Rehoboth boardwalk is exactly 1 mile long so it made it easy to track the distance for the intervals.

3 mile warm up with strides;

3 x 1 mile with 1 mile recovery jogs (5:52, 5:50, 5:51; recovery jogs around 9min pace);

1 mile cool down

There was a pretty strong breeze along the beach this morning, mostly to the south.  I took advantage of the tailwind for the speed intervals and ran the recovery jogs into the wind so my splits were aided to some extent.  Overall, I was happy with the consistent sub-6 splits.  My right ankle was a little sore during the 2 miles after the last interval but feels fine now.  Hopefully today's agenda will include a few late afternoon slow miles, but we will have to see.  Planning to go outlet shopping today with could completely drain me.

7:30 AM - 7 easy miles with Lauren out to Dewey Beach and back and up and back on the boardwalk.  9:40 avg pace.

3:15 PM - 7 easy miles with some strides during the last mile.  Out and back on Coastal Hwy.  7:53 avg pace.

9 easy miles with Lauren this afternoon.  We found a new trail today on our last night in Rehoboth.  It was about 2 miles from the house and was a 4 mile trail that connects Rehoboth and Lewes Delaware.  I was a soft gravel trail which felt nice give this was my 10 run in the last 8 days.  Avg pace was 10:15.

This was Lauren's long run for the week.  With the Rock n Roll Philly Half Marathon a month away, she is right where she needs to be from a training perspective.  I on the other hand need to get in some longer tempo runs over the next few weeks to try to determine the appropriate pace for this race.