With the holidays I have not been around the computer to log my runs.
Thursday AM was a 5 miler w/ farklets (sp?) around mile 2. So it was 1 mile WU, at miles 2 I did 5 X 2 min w/ 2 min recovery...that only took me 2 miles so I did 2 more miles = equal my 5 miles.
My "fast" runs were only around 9 min miles. I was very slow during the recovery time. But still testing out these workouts.


Sunday was THE long run....18 miles. We drove out to this place called Fort Desoto. It is a old fort and nature perserve/state park. Very natural, very natural beach. It was in the 50's, breezy and overcast. Actually perfect running temp.
I felt good/strong most of the way. I was running abour 10:30 - 10: 40 a lot of teh time. I did take a "pee" break (and keep time on watch running) around mile 4. Took less than 3 mins. I fueld w/ 1/2 a Gu at mile 4.5 ish and then did 1/2 a Gu and drank about every 2 miles from then on. Til the last 3 miles...things were not as scheduled. I would say I felt really good/strong til about mile 10 ish. I was disappointed that I don't feel GOOD and that it is "easy" to at least teh 13.1 mile place. But that is just how it is. I did my first 1/2 in about 2:23....nto stellar. But I was running at a pace I felt I could keep up teh whole way. Between mile 15 to 16 (at miles 16 I had a turn around place and knew it was only 2 miles left to go)...anyway at this point it was tough. I had to dig really deep and fight the "walk" urge. I was defiintely slower by this point and time. But I hit mile 16 way ahead of when I did my first 16 miler a few weeks ago. I thought as I was at mile 16...that I not only had 2 miles in me but at least 4 miles. But I must admit as I was in teh last mile to finish 18 miles...I was glad to be finishing.
I think it was 3:18. A 11 min mile avg. So that is about where I am and seem to always land. I think I may be a smidge faster for race day...but I know my 4:30 goal is a dream at this time. I will continue to do my training as if I was going to make that. But I still think it'll be around 4:45. But I am pretty sure I can make it.
My toe (2nd toe right foot) started hurting and shooting the pain down into my foot closer to mile 10 this time. Used to be earlier. I know it is how my shoe/foot bends and the top of the shoe hits my toe. My toes are very short, my shoes are a 6 1/2 and I usually wear a 4 or 4 1/2 in dress shoes and maybe a 5 at times. So shoe is long enough. I have more padded socks and put mole skin on end of toe/over nail bed to help pad. Not sure what else to do (except cut hole in top of shoe!).
For recovery...walked into the gulf. It is a bit colder than my pool. I think I only lasted 5 minutes. My feet do hurt the most after the run. Like I really don't want to walk on them.
After warm shower did the compression sleeves and rested/watched football.
Today I feel pretty good and the feeling of accomplishment of running 18 miles...well as many of you know--that is priceless!

Next Sunday is the big 2-0. Should be a piece of cake!