My long run

My training plan called for 7 miles today. I set the alarm for 6 am and Mr. f snoozed it at least once. It was tough to drag myself from the vestiges of sleep this morning. I got up slowly, dressed and woke up my daughter who was holding down the fort this morning. My cc runner was going for a short run this morning as well.,

I think Mr. f and I got out this morning just before 7. We started running together, even though we did most of our run time seperate.

I did a .4 mile warm up as well as .4 cool down as well. It seems to make the interior muscles of my legs behave better. If I run later in the day, after Ive been up and down the stairs doing laundry and whatnot, I dont really need it. Though for the runs just out of bed, it seems to be important.

The first 3.5 miles felt great! The last time, it was the first half of my 7 miler that dragged, this time it felt like I could run forever. It did get tougher though for the 2nd half of the run. My plan called for a pace of 12:24 or something like that, so I generally allowed myself to run as fast as I felt like, as long as I stayed close to that 12:30 mark. I did most of the run between 11:30 pace and 12:30 pace. If I noticed my pace hitting 12:45 or higher, I forced myself to speed up. Mostly though,I just simply ran, allowing my body to dictate the pace.

The bugs left me alone for the most part except for the lone bug that decided to lodge himself in my throat. That forced a stop and almost getting sick, but after that was cleared up, I ran on. I took note of mile maker points as I crossed roads on the trail, so I could tell Mr. f later. He was going for 5 or more today, while I was doing 7.

I caught back up with Mr. F at just over 6 miles for me. I ran with him for a bit, as we chatted and then I took off for the last 6/10 of a mile. I really wanted to sprint hard for the last 2/10. I took off too fast though, I was able to keep an 8 minute sprint pace for about a tenth. The last tenth was harder and I was able to only keep about a 9:20 sprint pace. All in all, though I was pleased with the run. I ended up doing 7 miles in 1:23:18, which is 23 seconds faster than my last 7 miler. Seconds count folks! I did an 11:54 pace.

I am far more sore today though. Im not sure if its just the adding up of more miles in a week with the training plan or what. I plan to take it relatively easy today for sure! I have run over 36 miles this month and July isnt over yet!

Keep on running folks
Mrs. F