October 30 - November 5 Training

Monday: 4 miles (9:32), 4 miles (9:13).  Afternoon run on the Station Camp Greenway followed by a Brixx Run a couple hours later.  Feeling sore from yesterday's long run.
Tuesday: 4 miles (9:57), 5.6 miles (8:37), 4 miles (9:51).  Long warmup of 4 miles.  I really never felt good on the warmup.  Then 8 x (4:00 on + 2:00 off).  The goal was to start the fast intervals around 8:15 and work down to mid 7's.  Actual paces were 8:08, 8:06, 8:08, 7:55, 7:50, 7:34, 7:32, 7:30. Long 4 mile cooldown.  I was still sore from Sunday, so 13.6 miles was a tough day for me today.
Wednesday: 7 miles (9:52), 3 miles (9:48).   Afternoon run on the Station Camp Greenway followed by an evening run on Saundersville Road.  Ran very easy today.  Still a little sore from the last few days.
Thursday: 5 miles (9:34), 3 miles (9:31).  First run with pickups on the Station Camp Greenway followed up with a short treadmill run in the evening.
Friday: 5 miles (9:57).  70 and humid is not what you expect in November.  Come on Winter, please hurry to get here.
Saturday: 1 mile (9:26), 10.09 miles (8:37), 3 miles (9:43).  I ran the Team Nashville 10 Miler today in 1:27:02.  Good enough for 2nd Place Age Group. Maybe not as fast as I used to be, but this was a solid effort.  Negative split on the second half of around 1:30.  Once I got to the top of the big hill around 5.35 miles, then I was able to open it up and start running 8:15-8:25 until the last mile where you go back up some hills.  I kept good race focus the entire way and never giving up and settling for easy running.  So this is a good start on my journey to return to my old racing focus.  It's good to get sick again at the finish line 8-).  Added a 3 mile shake out run late in the afternoon.
Sunday: 6.22 miles (9:36).  This ended up being a progression, which wasn't the intent.  After a 10:15 first mile, I just kept getting faster with mile 6 in 9:06.  Legs feel pretty good after yesterday's race.

Total Miles: 65 miles.  I continue to get more confident and I'm really starting to enjoy running  again after a long time where I was just going through the motions.  I'm looking forward to running the Nashville Marathon next Saturday as a long training run.  Weather is looking good.  4 more solid weeks to train for Rocket City.