Monthly review for Aug

In Aug I ran about 135 miles, an increase from the 114 miles in July. My weekly milage totals for each week ending in Aug were: 32.9, 26.5, 32.3, 36.8, and 28.3 for each of the Sunday night's in Aug. The number I like to follow the most is a moving thirty day total (see graph):

As of Aug 1st my previous thirty total was 116 miles and was 128 miles on the 31st of Aug. The program I am following for the Nov 21st marathon builds to a maximum 30 day total of 200 miles for one day on Oct 17. The thirty day total is a bit low right now since I ended Aug with one of the down mileage weeks. My 30 day total jumps up to 152 in just 5 days.

My resting heart rate today was 58 (30 seconds x 2). It was 62 a month ago. I don't know if it actually decreased or if I just measured it at the right time but it's nice to see a decrease.

Review: It was good month again as I had fun, did not get hurt, increased my fitness and was not sick at all. It was really hot in Aug and I'm glad it's starting to cool off. The only real problem day was just a few days ago when wet socks caused me to develop a blister on my right foot and I cut two miles off a run. It's nice that I can finally do some running at marathon pace or faster.

Four miles on the treadmill

Ran 4 miles of the schedule 4 for today. I ran the first three at a 10:00 min/mile pace and the last mile at a 9:30 pace. I did have three quick stops to help out the boy but they were each less than 30 seconds. I got the last mile in without having to stop. I took in 0.6 liters of water but no calories.

Up next: 8 miles. I'm going to try running this one outside at night after my wife comes home. I think some of it will be in the dark but I can run around the complex if I need to. I don't want to try to run the 8 miles while also watching the boy.

8 Miles and some lessons

I had a 10 mile run scheduled for today. I was thinking this was a short run and made a big mistake in not wearing running socks which I normally only wear for long runs and then made another mistake by running across a grass field that was still soaked in morning dew at the start of the run.

The combination of non-running socks and wet shoes lead to me getting a blister on my right foot about the size of a half-dollar. I made another mistake in not checking on it as soon as I felt something happening on my foot; by the time I did check around mile 7 it was a large blister and too late. I tried adjusting my socks but when I started running again I could tell it did not not help.

I made a quick call that two more miles of running just to get them in was not worth the extra growth and damage I would do to the blister spot. I cut off two miles and just headed home.

Lessons learned: Pack extra socks in my pack for long runs (anything that requires me a wear a pack), pack a footpad or duck tape, and always wear running socks. I'll also remember to always check my foot right away. This was something I knew to do but just didn't do it.

**Photo**My wife pointed out the other day that I'm making Franklin look like a running paradise with my photo's. It's not. I might be great if you just ran 5K's because the local parks where I have been taking photo's are great. The roads between the parks are not the best roads for running. This section is a section I must run just about every time I leave our complex. It makes it not worth it if I'm headed out for less than 4 or so miles which is why most of those short runs are done in the complex. Since the run today did not go well, it's a good day for a realistic photo of the running around here.

7 Miles (4 treadmill, 3 outside)

I ran my weekend 7 mile run tonight since it works out best for the family schedule. The boy was out with my wife after she got home so I ran 4 inside (while the sun was still out) and then ran 3 around our complex once the Sun was behind the hill/trees and I was bored with the treadmill. I took one Endurolyte and 1 Mocha Clif shot gel (100 calories w/50 mg of caffeine) during the run (Temperature 82, humidity 60%).

The treadmill workout was done by varying the pace between 10-10:30 min/mile pace for the four miles. I didn't take my GPS iphone on the outside run but I'm guessing that was about a 10:30-11 pace (faster each mile).

Overall it was a good workout. I didn't push it but I didn't back off either.

Up next: Saturday 0 miles, Sunday 10 miles.

Three treadmill miles

This was a fairly straight forward workout. I ran the first mile at a 10 min/mile pace and then varied the speed between 10-9:30 for the next two miles. I did have to stop quickly at mile 2 to tend to the boy but that was about the length of time it would take to wait for a light to change if I was road running. I took in 0.6 liters of water and no calories. I walked a bit after the three miles to cool down.

Upcoming: I'll probably run 7 miles Friday night and 10 miles on Sunday morning due to the family schedule. I might run 3 on Saturday or maybe just take that day off.

7 treadmill miles

Three steady miles followed by 4 miles of interval work. I started with a 9:30 min/mile pace and increased that pace by one setting (0.1) every mile until I got to three miles with a pace just under 10 min/mile. The rough plan was just to keep doing that increase till I got to 7 miles but the boy started coming in a lot at mile 3, so I switched to intervals.

The interval length was picked by the boy and his needs. The intervals were between 0.25 miles and 0.5 miles in length. I started with intervals at a 10 min/mile pace but got in about 1.5 miles (0.5 miles x 3) at a 9 minute pace and 0.5 miles at a 8:00 min/mile pace for the last 0.5 miles. I was sucking wind at the end of that 8 min/mile pace. It felt good to be able to run that fast (that's fast for me) after 6.5 miles. It did help I was inside (lower 70's), on a treadmill, and was able/had to take short breaks (all under a minute). I walked an extra 0.25 miles as a cool down at a 6% incline.

I drank about 2 liters of water and had 1 Endurolyte during the run. I ate 1 banana during a break (maybe mile 3.5). I ate the banana as practice for ultra's by taking in some solid foods; I had no ill effects from eating it.

Overall: It was a good workout. I know my heart rate was up and I was pushing hard during the last 2 miles worth of intervals.

Up next: 3 miles tomorrow.

3.25 treadmill miles

This workout was similar to previous Tuesday/Thursday treadmill runs with just a bit of a difference. I started at a warm-up pace of 9.3 setting (about 11:20 mile/min) and increased it one setting every 0.2 miles until I got to 6.3 (9:31 pace). I then walked for 0.1 miles to get a drink of Gatorade (0.59 liters, 130 calories) and change podcasts playing on my iPhone (it hooks into the treadmill speakers).

I started back up at a 6.3 pace and increased the pace one setting every 0.1-0.2 miles until I got to 6.7 (9 min pace) and held it there until I hit 3 miles. Once I hit the 3 mile mark I dropped back to a 6.0 setting (10 min pace) for 0.25 miles making 3.25 miles in all. I then walked an extra 0.25 miles to cool down.

This is one of the down miles week in my training plan (Hal Higdon's Intermediate two program week 6). I feel like I could run more but the idea is to have an active rest week every third week. It has worked well for me in the past (last two marathons with no injuries) so I will stick with it.