Progress is being made

I have been given the go ahead to start increasing my mileage by the standard 10% per week. I am still keeping myself to every other day running to allow things to heal. I am thinking that the key to managing this will be foam rolling both before and after a run.

This past weekend, I managed to get a nice 4.5-miler in at Heinz Wildlife Refuge up in Philly on Saturday. A really flat, gravel trail around the wetlands. It was great, because of my running partners that day, E and D. D is actually a German Shorthaired Pointer, who really seemed to be rather lackadaisical about the 8:23 pace we set. I could tell he was capable of more. Sunday, we got up to watch the elites at the 8-mile marker in the Broad Street Run. They were cruising at about 4:45 pace. It was educational to watch their forms as they went by. I would love to have that springy, shock-absorber look to my stride. After some coffee and a pastry, we watched the sweaty masses roll by somewhere between 8:30 and 11:00 paces. Still fun to watch that many people... most of whom were having fun, too.

Last night's run was a 2.7-miler at what I felt was 5k pace. That turned out to be about 6:30 in the shape I'm in. Not, too bad. I tried to meet up with the RG3 Tuesday pizza and beer run, but missed them at the finish. I checked out our usual places, but it appears that they may have gone home after the run rather than partaking of food and booze. Too bad. Maybe next week.