Dallen

Getting better. 10 miles of effort, half on the treadmill, half on elliptical. Worked up to 7.5  and then 8.0 MPH without too much discomfort. Will continue to ease back into real running. It's a tough situation becasue I am running a 50K in 4 weeks. I would like to put in a couple more long runs, but don't need another setback. Will see what happens.

all outside, felt pretty good

10+5. First 10 outside, no pain. Then tried 5 on the treadmill, with 3 at 6:30 pace pace. Felt comfortable, no signs of reinjuring the hamstring.

7 easy miles, mostly on the eliptical. I am resting up the hamstring for tomorow's planned long run. I never do this, but I am concerned about the plausibility of doing a long run on a gimpy leg.

Big long run. 24 miles. I've never run this far in training and I am dealing with some sort of hamstring injury so I was somewhat worried going into this, especially since I do an out and back for my long runs, essentially committing myself to the distance if I go halfway.

1 mile warm-up easy. Decided to go try to do the first half at a relatively easy 7:00 pace. (I like to do my long runs hard.) A tailwind made it a little quicker and I hit halfway at a 6:49 pace. I felt really good. Probably because I usually would have gone out at a 6:30-6:40 pace. Still no hamstring problems.

Started pushing the pace a little on the way back. Pushed it a little harder after 3/4 of the run. Whan I hit 20 miles I was still feeling great considering the circumstances. Pushed a little more and did the last 2 timed miles (#22 and #23) in 6:24 and 6:18. 1 mile cooldown jog for 24 miles. 2nd half at 6:36 average pace into a tailwind. Getting close to my wishful projected 50K race pace of 6:27. 6:42 acerage pace for the 22 timed miles 2:27:37.

Trrowing in the two easy miles I would have done 24 in about 2:43. A couple more easy miles would have made it a sub 3 hour marathon. Not bad.

I actually thought about doing those 2 extra miles, but the intelligent part of my brain thankfully won the internal struggle. I don't need to push it right now.

10 very easy miles. No pain from yesterday's run which is a very pleasant suprise. I am a little sure and somewhat stiff, so I took it easy. No need to injure myself on a recovery run. Since I handled a lond run without reinjury, now I am wondering if I can throw in another couple tempo runs. I'll probably try something this week and keep my fingers crossed.