No run for me (two days in a row   )  Leaving for work in San Antonio, be back tomorrow night.  Maybe I can get a short run in downtown S.A. tomorrow morning before work.  Hopefully my hotel isn't in the barrios

5 for me. Now I'm in mini taper-ville for Thursday and Friday for the half on Saturday. And Chris comes home from a month in Germany tomorrow night and my best friend and her husband are coming to visit this weekend so this is what a happy Kat looks like -

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7 this morning at marathon pace.  It turned out to be a 9:36 pace this morning, which would grab me about a 4:11-4:12 if I can sustain that.  Last month I did Yasso 800s and came out with a 4:03 average (which presumably says I'm capable of a 4:03 marathon), but I really think 4:15 is more realistic, especially considering that my half-marathon PR is only 2:01. The temptation is out there to shoot for 4 hrs, but I don't want to be 15 miles into it and so exhausted that I have to walk the rest of the way.  I'd rather get a solid 4:15.  My first marathon was a 4:45, so I should be quite happy if I can pull off the 4:15.  I'm going to run the Maymont Half Marathon here in Richmond, VA at the end of the month, and how I do there will by my gauge for what I shoot for next month.

I got up to do my 10 miles before meeting my rep across town at 8:30. That meant getting started no later than 4:30 in order to finish, grab a shower and fight the traffic all the way over to Scottsdale. The temp / humidity was 83 and 50%. That was a little warmer than last week when I did the same run. The target pace was 8:30, which translated to a 1:25 finishing time. Warm up mile was 9:11. With the exception of the third mile (8:37), all of the splits from mile 2 up through mile 9 were between 8:24 and 8:30. That meant I needed to run my last mile in 7:55 to make the goal. So I took a couple swallows of water and went after it. At mile 10, the Garmin read exactly 1:25:00. Whew! Even more importantly, there were no walk breaks of any kind on this run. I have run farther nonstop in this heat this summer here in Phoenix, but not at this pace. Makes me feel pretty good going into the last month of training. Cross training tomorrow and an interval workout Friday. Saturday, I need to do some light resistance training. Can't forget about that. Hope everyone is having a good week. Talk to you soon.

Karl

Nothing for me yet.  I couldn't get my a$$ up this morning so now I'll have to do my 8 this evening.

Same here, doctor's appt early this am and another one this afternoon, just the annual stuff, so it'll be a late run today.  Ah well, we do what we have to.

I'm checking in with a 5 miler on a treadmill ( ). 

I got to run in a new pair of shoes and new orthotics.  The orthotics feel strange.  It has a weird bump in the arch area to support the metatarsal bones.  Anyone else have this kind of shoe insert?  On top of all of that, I've been through 4 pairs of shoes in the last month or so.  I finally decided to stay with the Nike Air Pegasus, but when the owner of the shoe store saw me run in them.  He said who fit you with a Neutral shoe???!!!  That shoe is all wrong for you.  Back to the drawing board...AGAIN...have I mentioned how sick I am of this shoe drama?!  I think I might get the Nike's anyway, b/c they were fine except for in the big toe.

P.S.  Karl you are so disciplined in getting in those early, early morning runs.  I didn't make it out of bed to run outside.  The treadmill is my punishment.