This is why.....

This is why I am on team Phab Kids for the London Marathon.https://vimeo.com/151138455. Please watch the video and then you would like to make it possible to send more wonderful kids on amazing adventures please make a donation at http://uk.virginmoneygiving.com/AndyTate. I am about half way to my fundraising goal. Remember, all the money raised goes to the charity.

A Little Tempo Never Hurt Anybody

So, today's run is a quick 10 minute Tempo run. What does that mean? It means you run faster than normal and keep the pace going for the full 10 minutes. It is designed to make you feel challenged and helps to build strength. My goal is a little over 1 1/2 miles but we shall see how it goes. It will be a late night run when it is a little cooler. The 90+ weather is back and the heat certainly saps your energy. add to it the humidity and it is touch. Still, in 16 days, on the 10th September I have my next race, the Raising Cane's 5K, followed by the Crape Myrtle 10K on the 24th September. All this is building to a December half. I will feel so much better once I have the half under my belt.

Long Run? Not really, it was only 35 minutes

It is great being able to do some daytime running. Saturday's recovery run was just over 2.33 miles in 20 minutes which was a nice warm up to Sunday's long run. Hmm, 35 minutes isn't that long. Still, managed 4 miles so felt pretty good. The one thing I am not very good at is slowing down. I need to find a slower pace so that I will be able to run further. Distance is my enemy at the moment. Once I have the distance down, then the speed can increase, but until then I really need to try to get to 10 minute miles instead of 8 minute ones.

How fast can I go???

Well, last night was a night for speed. After a 7 minute warm up I did 3 minutes flat out then a 5 minute ultra slow cool down. I ended up at 1 7/8 miles in the 15 minutes and just under 1/2 a mile in the 3 minutes. Let me say, I was spent at the end but after the cool down ran a quiet 3 miles because it was such nice weather, a light rain and low 70s.

Back on the trail again

Well, the last week has been a struggle with Katie's operation. Missed a training run, but last night I managed a good one. I managed 6 1/2 miles in just under an hour. That makes me feel confident for the 10K in September and also marks a milestone, 1/4 marathon!!! Felt very strong afterwards. Was only aiming for 5 1/2 but got a little carried away.  I have a 4 mile this Thursday and a 5 1/2 on Friday, so time to recover and get ready for those 2 days, the first time I have back to back running days since being on this training program. Starting next week I move to 4 runs a week, Sunday, Monday, Thursday and Friday.

Into the Second week of training for the 10K

Last night was meant to be a 5 mile walk with more walk than run. The first mile was just under 8 minutes, then I walked a mile, ran another mile and a half, walked a mile and finished it running. Ended up with 50 minutes. I know I slowed about half way through it because it was meant to be an easy pace and I had pushed myself at the beginning. Anyway, it gets harder next week!!!

Onward to the 10K

Thank you Nike Running Coach for designing a great 8 week training schedule for the 10K which is on September 24th. It started yesterday with a 3 mile walk/run. That was 1 minute walking, 1 minute running. Still managed the 3 miles in under half an hour. Today is swimming, tomorrow rest, then it is back to walk 1 mile on Thursday, walk/run 4 miles on Friday and walk 1 mile on Saturday. This was my warm up week after the race last Saturday.