Building a base

Boy, today was really nice, especially early. The temperature had dropped to about 64, and the air was dry. It was perfect for my normal short, easy Sunday run.

Problem was, by the time we got home from church and ate some breakfast, the temp was getting close to 80. But I figured this was going to be such a leisurely workout that it wouldn't matter that much how hot it was.

I immediately discovered that Saturday's 13 in the humid, warm weather, and my pace for it, had taken quite a bit of energy out of my legs. Add to that the high, hot sun, and a large, recent meal, and it all meant the workout was more effort than I expected. I kept the pace slow, stopped once for some water, and went off the clock a couple of times for short breaks.

Overall, I did 4.2 miles in 41:40, which is a 9:56 pace. I guess that's what an "easy" run should look like, so I have no problem with it.

So for the week I had 34.6 miles, and for the month 138.8. Both totals are consistently moving up as I get deeper into training for the KC marathon. The chart shows the monthly buildup since March. My schedule has me doing as many as five 40+ miles weeks, and one week at 54 miles, but those weeks assume I'll be able to fit in a couple 9 and 10 mile runs in the middle of the week. I have my doubts about that.

Anyway, I'm happy with my progress and with the fact that so far I've avoided any injuries or even aches and pains.

Tomorrow I'll celebrate my 62nd birthday with a 7-mile hill workout. I'll probably run 4 hilly miles in the morning, then do 3 easy ones in the evening with the MRC.  -- Rob