Week #3, Day #4

Well, my 10 mile run was apparently a bit much yesterday. After 3 straight days of running, plus a serious attack of "non-motivation", plus (most importantly) extremely high humidity; I tanked my scheduled 10 mile run. I ended up only doing a 6 mile run, actually 6.2, but I walked a tad, so I am only taking credit for 6 miles. It was so humid I think I lost at least a pound in water weight alone!

But...these things happen. So, I've re-arranged my overall schedule and will attempt 10 miles again next Sunday, so in essence, yesterday was my "step back" week. I can still get in three 20 mile runs before race day, so I'm good there.

I'm taking tonight off; so here is the schedule for Week #4:

• Tuesday, 9/22: 5 miles
• Thursday, 9/24: 7 miles
• Friday, 9/25: 5 miles
• Sunday, 9/27: 10 miles

I really need a break in the weather, but looking at the week long forecast, doesn't look like it will be happening any time soon.

Today we are up to Lesson #11, which is Run Safely. Again, seems obvious, but you'd be surprised how many people I see running in my neighborhood alone without any reflective gear, on the incorrect side of the road, etc. Now that the days are getting shorter, you need to make sure you have a reflective vest and/or the clip flashing red strobe lights. I normally use the clip on lights at a minimum - I've actually had drivers stop me and thank me for wearing them because they could see them from so far away! When it's really dark (no moon) or really late, I wear both a reflective vest and the blinking strobe lights. You can get both the vest and the lights at your local sporting good store - a good investment for sure!

Another good idea is to wear an ID bracelet. Road ID is getting popular (www.roadid.com) and is a neat product. I use a cheaper version that is a strap bracelet with a compartment - inside the compartment is a fan-folded form with my name, emergency contact info, etc. In my neighborhood, which is not a high traffic area, a man was killed while jogging just 3 years ago. I run by the spot where he got hit every run I take, and believe me, I think about it all the time! Whatever you do, look over your shoulder EVERYTIME you cross the street!

Which leads me to my next safety tip, run on the side of the road facing traffic if you must run in the road (like I do). When you see a car coming, look over your shoulder and when clear, move to the other side. Move back over (after looking) when the car passes.

I'm sure you can add your own thoughts on safety, but I think you get the drift - common sense is a key factor here!

Today's "Song of the Blog" is Hey Tonight by Creedance Clearwater Revival. Everyone needs a little CCR now and then!

Ciao - pray for cooler weather, I know I am!