Running Redhead

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.