Running Redhead

Easy pace but still over 95 percent humidity and pretty hot.

Downhill and then uphill out and back course averaging 8:45 per mile in ridiculously high heat and humidity. Lost time chatting a bit at the beginning, so the average was probably closer to 8:25, right on pace. Right hamstring a little tight.

On the treadmill to take it easy today.

Easy 3.5 with a race pace mile thrown in to keep the legs fresh.

Three miles easy with 8 x 100m strides to stay loose for tomorrow's 10K! Confident in my training but nervous about the monster hill in the middle.

So this was my goal race for the summer. I hit the first two miles exactly on pace with 6:40 miles. The wrinkle in the plan was that I had heard about an enormous hill in mile three. Well, I hit the hill in great position, but unfortunately it was every bit as steep as everybody had said. According to my calculations the grade was about 12 percent and it lasted about .8 of a mile. Unfortunately I've been unable to get real hill training in without hills around me or access to a treadmill, so I had to simulate it. In any case, I slowed down dramatically over that mile.

According to the Garmin every mile except the one with the monster hill was at or significantly faster than goal pace. I made up some time on the backside of the hill of course. My strong desire goal was to go under 42 minutes, but I figured I'd be content with a time under 44. So I made the secondary goal. As far as placing, I was well ahead of my goal to finish in the top 100. There were over 600 racers, so my finish put me in the top 15 percent. I met somebody who lives nearby that finished about a minute faster, so maybe I can get somebody to push me in training.

I wonder if somebody could explain something to me though. The course was certified, and my Garmin appeared to be quite accurate, measuring at least 6.2 miles for the total distance. Unfortunately I didn't stop it right at the finish line. However, on the Garmin my average pace was 7:01. The chip time had me at 7:04. And I'm pretty sure the split I heard for two miles was about 20 seconds slower than the Garmin had for two miles. What gives?? It seems like the chip did me no good in making up for the time lost at the start. I want my 20 seconds!

In any case, I'm pretty pleased with the place and quite pleased that I was faster than goal pace for all the miles without monster inclines. I know I would be under 42 and probably close to 41 with a faster course. One person told me that the hill on this course typically adds 2-3 minutes for most people. Factor that in or factor how much time my third mile was above goal pace and I'm pretty close to 41.

I'm now looking forward to a fall half marathon where I'll make it a point to find a flatter course. =) I think I'm better at the longer distances anyway.

A recovery run from my race on Saturday. My left hamstring is still tight and both quads are still sore. I guess that's from the steep uphill and resulting downhill, which I ran pretty significantly faster than the race pace I would run on the flat sections. I want to get back up to a 48-mile week and then work up to 56 miles per week before a late fall half-marathon.

Four days off, returned today from vacation. Aerobic even-pace miles on the bike path in the afternoon heat.

Medium-long run to get back into the swing of things. Nice even pace at 8:20 per mile down towards school and back.

Tried to get out early to beat the high-90 degree heat, but it was already warming up this morning. I pushed the pace a little bit to average around 7:50/mile. I am still working back into form from my four days off on vacation I think and it felt sluggish, but the heat and humidity probably contributed to the lack of sharpness. I'm looking forward to fall weather! Flat run down Park Street and back.

Aerobic and hot miles today breaking in some new Asics 2140s. Added four strides at the end. Sometimes it seems much harder mentally to run even pace aerobic miles than doing a quality workout. I guess I like the variety of intervals when I'm not going long. The strides at the end today helped me feel sharper and lighter.

Two miles warm-up then three lactate threshold miles and two miles cool-down. The tempo splits were 6:54, 6:54 (yeah, nice and even) then a 6:35 that felt very good. A bit winded by the end, but quite reasonable in 90 percent humidity.

Ran on the road, grass and track for even pace around 8:00/mile. Just getting in the mileage. Would somebody turn the humidity off, though?!

Wrapped up the week with a humid jaunt down the bike path. I threw in one mile at half-marathon pace in between the usual 7:50/mile aerobic miles. Passed my lovely bride on the way back heading out for her run. (three miles)

I guess you know the H and H is bad when you hear your feet squishing in your shoes after about 7 miles. I cruised through a knot in my right quad that seems to have loosened up after my ice bath. Good pace for the run at 8:36 average.

Was hoping for a pm run as well as the 4.5 this morning, but didn't get home in time. I threw in one mile at half-marathon pace.

Ran on the trails with a workout partner for the first time in a while. The company was a huge mental help. Took about an hour with some hills and some puppy-related stops and starts.

I was geared up for a 3.5 mile tempo run on the treadmill today, and it started well. Couple of miles warm-up and then got going at 6:49 per mile at an incline of 1.5% for about two miles. Unfortunately I couldn't stay relaxed and I was really heating up without a breeze. I took a short break and lost the rhythm, but I did add another mile for a total of three tempo miles. I didn't get an indication of heart rate, but it was probably a little high. I should be able to get back outside next week and maybe can do some quality runs with my new running buddy. Finished off with a cool-down on the treadmill. Tough to actually cool down indoors, though.

Had to split into AM and PM runs. Out and pack on a flat course in the morning around 8:10 per mile average pace. Felt really nice in the cooler and less humid weather of the last two days. Did the afternoon miles on grass and track around 8:04 average pace per mile. Legs a little sore from being on my feet coaching all day.

Excellent afternoon long run out and back. First up the incline from about six miles to the turnaround point and then back down the incline. Overall average around 8:15 per mile, so a bit fast. Slower than nine minute miles on some of the uphill and some marathon pace miles on the downhill sections I think. Interesting to do a long run after a day off and in the afternoon. My legs totally did not want to stop, but then I was a bit sore and wobbly afterward probably due to a poor diet over the course of the last couple of days. Feeling much better Monday morning with some tightness in more normal areas, like back and neck.

Very easy miles with my bride.=)