Pete Tanguay

I’m running a 5k race tonight but wanted to get out for an easy run.  Ran with the 5 o’clock group who did 6 and then were doing 9 more as I left.  I cut the 6 short and did 5.  Felt good, but also the slower pace seems a bit difficult as the leg turnover isn’t quite as good and seems to have more pounding and less gliding.  Nice run and really glad I wasn’t doing 15.  Those long runs kill me!

Today was tempo run day and so I ran the first mile and picked it up in the next mile to run harder at a tempo pace and didn’t hold it very well.  I knew I was going to run 8 miles and so I got to a pace I felt good about.  From the top of CC hill two of us ran down to Reedy and then up the hill on the bike path, up Bainbridge hills and then back down to Prince and back.  Worked my way the best I could.  Never felt bad or over fatigued, just slow.  But there were hills and it was hot and humid.  Felt good about the run.  Keeping up with my all runs over 7 miles goal. 

I’ve decided I need to make 7-8 mile runs my normal runs so I get an hour off running in and can work on a quicker pace for longer runs.  Kind of in a 5 mile rut.  Ran at a steady pace this morning, not trying to run fast but also not at a jog pace.  Worked on picking it up when I felt myself slowing down.  Never got real fatigued although mile 5-6 was a little bit of a mental challenge.  Worked out after my run for 30 minutes and am certain this is going to help my runs.  As I think of all the fast runners in the group, the majority of them have a workout schedule as well.  Iit was pretty hot out there but also a nice hot summer morning to be out running.  You can tell the days are getting shorter as it is dark through most of the run. 

The group was taking it easy this morning and so two of us broke off after the first mile.  It was a steady pace, the other guy was pushing it and eventually hung back.  Tim caught up to me and pushed me along.  Added Country Club hill and ended up with a good run.  Man was it hot.  Felt good and pushed it toward the end, although after the run I was completely wiped out.  Went  to the gym to do the workout I’ve committed to do on M-W-F as part of the Astoria race training.  I really need to do this.  Hope my body feels better later today or I may have to skip a day of running this week.  Zapped.

Nice run this morning.  It felt a little cooler, although it was still 80 and 79% humidity when I got home.  Nevertheless, it didn’t seem so hot.  3 of us kept a good pace, I fell back a bit in mile 3 and 4 but closed at the end.  I enjoy running 8-8:30 pace more than the slower pace.  Really working on the up motion (lift) of the stride and running with relaxed legs and feet.  Had a good week last week, 31 miles and look forward to some good runs this week.  I think my back is healed and I’m so happy about that!!!

Great run broken into two segments.  Ran 5.5 at 5 and then 4.6 at 6.  Stopped and refueled, wrung out the socks and shirt at the fitness center between the two runs and although it is good to stop it is always hard to get started again.  Amazing how we come in at an 8:47 pace after running and averaging about an 8:42 pace for the first 5.5 miles and then start out at a 9:34 pace and just can’t really get it back to where I was.  It’s hot and humid and it gets hard to run.  I walked a little and turned my watch off while I walked and then had a good last mile, pushing to pass one person and almost catch another.  Great to be back out running after my back issue a couple weeks ago.  Now I’m going to spend the morning working and sweating in the yard before I collapse at the movie theater and then out to eat with my awesome family.  Hey, it’s Saturday and it doesn’t get much better than this!

Stayed up too late which made getting up early a challenge.  Today was tempo run and the lead group headed out fast.  I hung with the second group and although the pace is not that fast, it is a challenge in this heat.  It took all my mental strength not to cut the run short at 4 when there is a chance to turn right and had back to the fitness center.  Kept up through about mile 3.5 and then lagged a bit.  I’m pleased with the run, although I’m still worn out.  Some friends are planning on doing the Flying Monkey which could give me another marathon this year.  It should be cooler by November so I might be able to get some October training runs in.  We’ll see.

Seems like 5 miles is the distance of the week so far as I’ve done 3 5 milers.  Hot weather really seems to slow me down.  The effort level is much higher than the pace!  78 degrees (feels like 82) with 93% humidity.  Ran with the faster group, but they were running easy, one tapering for a triathlon this weekend.  So I kept up!  Pushed well and felt good.  Really focusing the lift part of my stride, lifting my leg from a limp, relaxed calf muscle rather than focusing on the down stroke.  Back is feeling much better and is on the way to full recovery and for that I’m so thankful. 

Had a great run this morning.  Arrived a little late but caught up with the slower group after about a mile and ran with them for a bit and then finished alone.  Read a post about a new running mantra to think as you run.  It’s Lengthen (lengthen your spine), level (level your pelvis) and lift (focus on lifting rather than pounding your feet).  I modified it slightly to 2 four beats of Lean-Lengthen-Level-Lift and then Relax-relax-relax-relax.  This is what I thought of as I ran and it was awesome.  Here is the post I did for the CRC on it.  Really an enjoyable run at a comfortable pace with a lot of hills. 

Nice to be back out on the road.  Had an easy 5 this morning.  Curt and I started out a little behind 2 other groups and caught them one at a time, then slowed for a couple miles to run with the lead group and left them to finish a little quicker.  New shoes felt good.  Looking forward to a good running week.