Una lengua nunca es suficiente..

10 easy miles on the Jordan river trail this morning. Met up with Demetrio at the end of my run, we chatted briefly about the circuit and things. I then headed for home and munched on some bananas and cheese. Not much else to say. 65-70% mhr for the run.

5 easy miles this morning. Cooler than usual today. Nice.

PM-3 easy miles of jogging this evening . No time for more.  On the treadmill.

AM- Very tough to get in mileage lately mainly because of not getting to sleep till late. I still managed to pull in a 6 mile progressive run. Done not so much for any particular energy system, but mainly to practice form and relaxation at different paces. A distance workout at marathon pace will be done tomorrow. Ran 2 miles at 6:00, 5:50, 5:20 and 5:21 respectively. Not bad considering a very short warmup period. 5:20 pace on a 1% down at 165 bpm average. Fitness is definitely coming back but I must get in longer runs for sure. Short two a days don't cut it in the marathon. I think if can get in two fifteens and an 18-20 miler every week from now on I might see some real substantial gains in the next month. I might have to run TOU more for the mental preparation than anything, but I worry as to it's lingering effects leading up to the St George event. Getting the workouts as close to race conditions as possible will be key to maximizing performance.

PM-More easy miles to put in the bank. 6 easy on the road at 7 minute/mi. pace. Felt pretty loose and fluid tonight. Did some stretching tonight on all the major muscle groups.

AM- Jrt-home loop 10 miler with 5 miles at marathon pace effort. THR-80-85% mhr. 5:45-6min/mi average.

PM-5 mile easy run near home at 7-8 min/mi. pace. THR-55-70% mhr. 

AM-7th and 114th 12 miler. Ran 6 miles at marathon pace. 6-5:40/mi. THR-80-85%. 145-150 bpm average roughly. Slightly rolling course with 2 major up and down sections between 1-3% incline. Kind of tired today so it was not easy to get into any sort of groove.

PM-Easy 3 mile jog later in the evening. 

AM-Easy-medium pace aerobic run for 7.5 miles with an acceleration for 1 mile up to 5:18/mi. Did this on the treadmill for an aerobic maximum pace test and to also get a grip on where my LT pace is at now. Ran at max aerobic around 5:50 at 2% incline with a 145-146 THR. Funny thing about this test was that the heart rate was actually going down after 20 minutes instead of going up for a given pace. I think this might be due to a number of things like just plain finally starting to warmup finally but someting tells me there are other factors also. Normally after 20 min you would expect some cardiac drift as this was always the case in the past. Is it possible that the body is making it's aerobic shift later in the run than usual. Anyway it's too much detail to tink about right now.

PM-4.5 miles easy at 8-7min/mi. Neighborhood. Just kinda zoned through this one.

AM-Get to work kind of day in the running department. 18 mile long run with 9 miles at marathon pace on the way back in 53:08 total. Kind of grooved into this one slowly building tempo the farther I went. Finished the last mile in 5:42 with THR at 156-158. Not bad considering it was 70+ degrees on the way back.  7th east course. 

PM- Recovery 6 miler on the Sandy Parkway trail. No time. 60-70% mhr.