Slow + Steady = A Methodical Mess

I'll begin by listing my recent workout schedule, then will talk a bit about body management, as it pertains to not over-training.

Thursday: Ran a 5.23-mile tempo run (in 37:24; 7:09 pace).
Friday: REST
Saturday: Ran a 6-mile marathon-pace run (in 39:37; 6:36 pace) with a 0.75-mile warm-up (in 6:08; 8:11 pace).
Sunday: Ran 5.52 miles in 40:55. Was supposed to run a 1:20 (an hour and twenty minutes) 3/1 run (the first 3/4 of the run at an easy pace, the last 1/4 15-30 seconds per mile faster), but didn't have the legs for it.

That brings my weekly (Monday-Sunday, not Sunday-Saturday) mileage total to 27.44 miles, down a full 10 miles from last week's tally (37.77 miles), which is primarily due to my having cut my Sunday workout 40-minutes short. I'm just fine with that, and here's why: though it is important to ready your body (reasonably long pace runs, 10-20 mile long runs, hill and short-distance repeats) for all of the rigors that will be present in a taxing race such as a marathon or half-marathon, OVER-training does more damage than it does good. Running on already-fatigued muscles causes your body to minutely change it's gait--to try and work not-as-tired muscles into the equation--in an attempt to compensate for their general exhaustion. These newly-used muscles may allow you to finish your training run and reach your mileage goal, but when you tinker with your stride, you put pressure on parts of your body that you shouldn't/haven't before; you may notice knee/hip aches or calf strains (as examples), and are opening yourself up to bigger issues such as shin splints. To combat this, runners typically work what is called a "step-back week" into their training schedules every third or fourth week, wherein they decrease their overall mileage for the week (effectively allowing the body to heal), while at the same time maintaining their overall fitness level. So, having run a fast six-miles on Saturday, I had every intention of running for 80 minutes on Sunday...until I actually started running, at which point I realized just how heavy my legs felt. Yesterday I lost the battle, but because I chose to do so, it will help me win the war.

Non-running related items from the past few days:

1.) Rented Angels & Demons for $1 yesterday. If you can get it for a buck or cheaper, I'd recommend it. Overall rating: 5.5 out of 10 stars.
2.) Super Mario Bros. Wii is enjoyable if you can keep track of your player amidst all of the general chaos, including--but not being limited to--the fact that Mario and Luigi look exactly the same after they've collected the Ice Flower (as do the two odd-colored Toad characters you can play as).
3.) Sting Ray's, a seafood joint on Tybee Island, is home to some of the tastiest seafood you'll ever eat. And, as with any place housing a bar, it is also home to some of the drunkest Saints fans you'll ever meet. I highly recommend the place.
4.) While on the topic of tasty food, I also recommend Chef Wan's Jalapeno Chicken. If ever you find yourself coming down with a cold, order yourself a plate of the stuff and you'll be right as rain the following day. And though it's unproven, I'm pretty sure the stuff is hot enough to cure the gout, too.

And I'll leave you with a somewhat humorous picture of Calli, who doesn't look altogether unlike a character out of Mario Bros.: