Getting ready to go out and run. It is already 79 at 7 a.m. and looking to be much hotter, so I better hurry and get out and run. Maybe 8 miles this morning or something like that.

Baba--Nice running so early this morning.

Longest run ever this morning. Woke up at 6 and headed out the door 15 minutes later. Started out slower than I needed to I think, but it felt easy as long runs are supposed to be. Pushed it a tid bit more once I knew for sure I could make it. 13 miles in 1:47:26 for 8:15 pace...I'm happy with that.

Perfect time of day too...barely any wind, sunny, and mid-60s.

Have a great day!

While we're on the subject of weekly mileage.... I just PR'd! I finally hit the magical 75 mile mark. It was a hot 79 degrees this morning at 7:45 AM for my 9 mile run.

It's funny, I PR'd in weekly mileage this week, without a particularly "long" run. I think my longest was my interval day at 10.25 miles. Most of my runs were of the shorter 4-6 mile variety. That means I had a LOT of runs this week.

Next week is a huge dropoff recovery week (about 50 miles), culminating with a 5k race on Saturday. Should be fun.

------------------
The Giant Napkin [/URL" target="_blank">

My Blog [/URL" target="_blank">

My running log[/URL" target="_blank">

My Profile[/URL" target="_blank">

David--congratulations on the fine 5k effort.

Alex--That is a good half marathon time at an easy effort. Good job on the distance PR

Nirvana--79 here also at 7 a.m. , but not much humidity out here in the west.

4boys--Good luck on the race tomorrow. I would try to run a negative split and see if you have more speed toward the end of the race.

I got out and ran 7 miles in 59:32. Was planning on doing 8, but it is just getting too hot outside. Going to go water my flowers so the don't die and then inside for a while. Have a great day everyone.

Good Morning Everyone,

Baba - Good job on the run and weekly miles

4boys - Is this a B-day coming tomorrow? Have a good rest before your race.

Alex - Good going on the 13.

Nirvana - Man that sure is a lot of runs to get to 75 with a long of 10. I don't think I could even add that long a column.

Dave - Awesome PR and my money's on you beating it!

kfuller - Good going in the heat.

tonya - Sorry about having to miss the race.

6 miles for me this morning.

Question for you marathoners: I've got 14 weeks till my first. How many long runs (like 16+) do you recommend and what should the longest be?
I'm going to talk with my coach about it but was just curious about your thoughts.

Vashondan - I just began training about 6 weeks ago for my first
marathon. Hopefully I will get a good enough time (3:30) to qualify
for the Boston Marathon next year.

I've been using Hal Higdon's as a guide. I'm using the Intermediate
I training schedule, as it seems more like the mileage I'm used to
running at this point. His longest run listed is 20 miles, and he has
that amount listed 3 times, closer to the marathon date. You might
check it out. It's been a really good guide for me thus far.

http://www.halhigdon.com/marathon/inter1.html[/URL" target="_blank">

------------------
tonya[/URL" target="_blank">
My Log[/URL" target="_blank">

Omaha Marathon 23/09/07 -- Boston Marathon (Hopefully) 04/2008

Fall officially started for me this morning, at least training for the fall targets races anyway. Not that it felt anything remotely like autumn out there, believe me. In fact it was a hot, steamy 8 miler this morning, about 86F when I finished. It may have been due to the heat, or yesterday's spin workout, or a late night out with the wife last night, but there just wasn't much zip in me today.

I ran the 8 in 68:03, though, which was right on my projected 8:30/mile pace. Often I go a little faster, though. 8:30 is really at the slower end of long run pace range. But at least my internal pace clock is working well on these out/back park trail runs. I hit the 4 mile turnaround in 34:02, and it was 34:01 on the way back.

MVP (Most Valuable Power song) of today's run - Eminem, "Lose Yourself." It came on just as I was starting to flag at 6.5. Then good old Marshall followed it up with "Stan" and it was on to Billy Idol, with the Black Eyed Peas bringing me home.

Considering that until today I was in "pre-fall training mode" I had a solid mileage week -- 33 miles running, plus 21 more riding.

Lots of excellent runs done this AM, and some great weekly mileage.

Dave, I knew you would blow away my 18:48 5k standard. I'm choking on your dust now. Great job!

Tonya - sorry to hear about the missed race. Under the circumstances it was probably the right call to skip it, though.

4boys - good luck tomorrow. Show that young'n who's boss.

Dan - I think Dave hits it about right on the marathon training. I don't follow anyone's formal plan, but I generally strive to get at least 3 runs of 20 or more. Even this year, when I don't have a fall marathon scheduled (yet), I will do three 20+ runs. The wrinkle will be if, after my target half-marathon in October, I feel like giving Outer Banks or Philly a go in November. I'll still have enough time for one more real long run (I'm thinking maybe a 24) before taper kicks in. But that will an October decision.

Have a great rest of the day.

------------------
My User Profile[/URL" target="_blank">