sub-3 or blow-up trying

Went to the gym and did 20-min weights + TM:  3-mile warm-up, 5 miles hard (6:22,6:18,6:15, 2-minute water break,6:15,5:45), and closed w/1-mile cooldown- 9 miles total.

I was hoping to get in my first 70-mile week before heading off for a mission trip tomorrow.  Jogged a mile, ran 6.25 at mp (6:48,6:56,6:35,6:58,7:00,7:05, stopped .25 into next mile), but shut it down a bit when my achilles started to feel the downhill towards the end.  Ran 8:50 total.  May be good for me to get rest this upcoming week (when it comes to running). 

Was away for a mission trip all week and had no opportunity to run.  Got back yesterday and ran 11 miles- achilles was very sore. 

Ran 8 miles outside at an 8:30ish pace- achilles still a bit sore.

90 degrees out and sunny.  Ran first 3 miles at a slow mp (7:25 pace) and then jogged a slow mile leading to the track.  Did 4 x 400 (79,75,75,75) w/1 lap jog between sets and then jogged home for 9.5 miles total.  Achilles a little less irratated today. 

Ran 9.15 with 3 of the girls on their bikes (1/2 on trails) and stopped by a field to run a few sprints with my 13-year-old- .5 miles worth at her pace. 

Ran 7 miles on the TM at the gym- 2-warm-up, 3-tempo (6:27,6:22,6:18), 2-minute break, and then 2 more miles (6:27,6:22).

Ran 6 miles outside w/my wife in the evening. 

Ran 5 miles, partly through trails to get to a trail race and ran w/my 6-year-old daughter.  She did 1.9 miles in 18:30 (9:44 pace).  I thought it was pretty remarkable for her age.  She did the first mile in 9:20 and then just hung on for the last segment.  After the race I jogged home for 10.25 miles total. 

Ran 7.5 miles with my wife and then went an additional 2.5 to make it 10 even.  Achilles get sore around mile 8 or so.  Hoping a change in shoe might help. 

Mid-80's out, so tried to find a route with decent shade.  Headed down Norfolk Road towards Goshen.  Did .25 warm-up and then 4 miles @ mp (7:10,7:10,6:56,6:47).  Walked for .25 miles and then did 2-more mp (7:13,6:42) before jogging then final 1.75 home- 8 miles total. 

Got back out after dinner, still humid, but got in another 8 miles while my wife accompanied me by bike- kept around an 8:40 pace and then ran mile 7 in 5:46...did very slow "cooldown" for mile 8. 

Spent the afternoon hiking and then ran 9 miles w/my daughter alongside on a bike. 

Didn't get out until mid-afternoon.  It was hot, humid, but fortunately a little bit overcast.  Ran .25 miles as warm-up and then 3mp (6:59,6:53,6:40), jogged a mile and then did 4x400 at the track (76,75,74,74)...closed with a jog back home for 9 miles total. 

5 more on the TM @ 8:30 pace. 

Ran 8.65 w/3 of my girls who were on bikes- very sore today. 

4 miles on TM @ gym + 20min weights.

7.25 miles w/my wife @ slow pace.

98 degrees out, so did TM workout at the gym:  2 miles warm-up and then moved into a 5-mile threshold run (6:27,6:22,6:18,6:15,6:10).  Hope to get a second run in this evening- 7 miles total. 

Got outside and ran 4.5 miles in 97 degree weather- 1 of the miles in 7:35 (I'm calling it mp). 

Mid to high 90's and hot!  Heat index well over 100, so veered into the woods for a tiny bit of "relief"- ran 4 w/my wife and 7.75 total.  Lost a few pounds in the process. 

Ran w/Ed after dinner.  Hoped the heat would let up a bit as the sun was going to, but that was wishful thinking.  6.5 miles in I got nausous and a little light headed.  I told Ed to keep going while I found a water spicket in the woods.  He didn't want to leave me, but I told him to finish up.  He let me know he'd drive back and check on me.  I made it into the woods (walked .5 mile), poured water all over, drank, and then shuffled my way home.  I was fine, but definitely was right to have stopped runnning.  Overall did 10.5 miles- 6.5 at just under 8:30 pace and the final four at about a 9:15 pace.

Tiny bit of relief from the heat this evening- ran 8 miles slowly w/my wife- 1/2 on trails. 

A bit of relief from the heat today.  Ran .75 warm-up and then 3-mile mp (6:54,7:03,6:43), 1-mile jog and then a 2nd 3-mile mp (6:40,6:56,6:52), and then ran final segment as a cooldown- 10 miles total. 

Did 1-mile warm-up and the planned to break into 3 miles of mp.  However, within the first 1/4 of mp a college aged guy who saw me running on the other side of the road decided to pick up his pace.  Something (pride/"i'm not as old and feeble as you think") kicked in that made me decide to step on it and keep his pace (according to garmin I shifted from 6:50ish to 6:10ish).  We both stopped at the street light about mile into the tempo (opposite side of street) and then he tried to step it up another notch to leave me in the dust (of course we never once acknowledged one another's existance) and so I stepped it up with him.  About 1/3 way into mile 2, I passed him and didn't look back for at least a mile and when I did, he wasn't to be seen.  So my mp turned into a threshold run (6:20,6:13,6:28)- being 85 degrees out I was absolutely wiped.  Jogged the rest for 7.25 total. 

Went out after dinner w/four of our girls.  They took bikes while I jogged to the track.  They ran 6 laps at the track and I was able to get in 2 miles before we all headed back- 6.75 miles total. 

Ran 9.75 miles @ just over an 8min pace. 

AM:  Ran 7.4 miles before leaving today for FL. 

PM:  4 miles on the worst hotel TM ever.  Held one hand on the side to make sure not to fall on the sudden moments of a loose belt.  Still a good workout!

AM:  4 more miles on the pathetic hotel TM.  Kept 8:40 pace on a very uneven belt.  Got good enough w/balance that I even let go with my hands.  Kind of like riding a bike w/out holding on to the handle bars.  Hitting the road for another 8-10 hours of driving today. 

PM:  Ran 6 miles w/my wife outside a Georgia hotel- kept 9:19 pace in the 97 degree/8pm heat. 

Did 5 miles barefoot on the beach. 

AM:  Ran 6 miles w/my wife on the beach.

PM:  Ran 8 miles on the beach- first 4 @ 9:40 pace, 2nd 4 @ 8:10 pace, including mile 5 in 6:38.