CBRC

Had a pleasant 10mi run with Liza and Scott Payne this morning. Felt so good I decided to continue, and thought of trying a slow+tempo run -- some day I'd like to do something like 6S+6MP or even 8S+8MP (meaning 6mi slow followed by 6mi at marathon pace, etc).

But my tempo turned into increasing tempo and (or because) I got tired, at which point I just try to run faster and end it sooner.

So it was only 3mi tempo (splits 08:18, 07:33, 06:44). Then 5mi slow to finish (and bottom of one foot hurt during most of that 5mi finish -- I should ice, but I'm usually too lazy to mess with ice).

I had meant to keep the tempo slower and go further, but was too tired to extend it out, so I just sped it up and finished it early.

But that was the hardest workout I've done in quite a while, so I'm happy to have made it out alive

When I got home, after eating a bit, I laid down to nap. Woke up hungry, ate, and laid back down to nap more. Woke up hungry again, and am just eating again -- just like Amy described somewhere else, I think, about periodically recurring hunger after a long run

Saw you running Sunday and almost pulled over to ask how much longer you were going to run for. Instead I just went home and ran an easy 4.

Crystal broke new ground today -- she ran a couple miles beforehand, then picked me up and we went 6mi together, then she dropped me at the house and kept going. Usually it works the other way around...

She was going long today -- new distance record for her of 16.1. I told her that now she is ready for the longest of the Annapolis Championship Series.

I still wonder what she's training for. Her mileage seems a little high unless she has a marathon or half marathon in her near future. I'd hate for her to end up injured!

Some of my best short race times have come at the end of my marathon build-ups. Doing very long runs of 16 - 20 miles along with speedwork and races on the weekends have worked out much better for me. It helps when your at mile 4 or 5 that you've recently done much longer runs, so you can push those last miles with the endurance you've earned.

I'm hoping for myself to get an effect like Vic described -- put some speed training after the marathon period, and hopefully I can go fast.

Paul passed us yesterday afternoon, and slowed down and chatted with us -- he was chauffeuring the young master