12.07 miles in 90 minutes, 7:27/mi, HR 160. 22:30 warmup, 2.76 mi, 8:08/mi, HR 142. 45 minutes Steady State, 6.47 mi, 6:57/mi, HR 172. 22:30 cooldown, 2.84 mi, 7:56/mi, HR 155. A nice foggy and cool morning to run. Unfortunately, I didn't get out the door until after noon, wrestling with some software for work all morning, so I got 66F and sunny. I also got to suffer through some GI cramping this morning...my only suspect, the small ice cream sandwich I had last evening. So, in an excellent frame of mind, I set off on my SS run. The first 23 minutes were run uphill, the next 7 or so were on some rare relatively flat ground, and the last 15 were on the downhill. So I expected my overall pace to be a bit slower than last week given the 10 minute duration increase and the overall elevation gain to the run. As expected, a 6:57/mi average, compared to 6:50/mi last week. I was starting to struggle as I finally crested the hill about halfway through the run and really needed the flat . The last 10 minutes my legs were really getting tired but I focused on staying in the moment, collecting feedback and keeping focused on the task at hand. I tend to fight through negative thoughts on these longer efforts and if I can hold them off complete the runs, but I can also let them slowly overwhelm me until I'm convinced to just take a quick walk break, and then it's over.....I've lost. Good mental toughening training. Adrenaline 8 - 338.81 miles. 4 miles in 33:08, 8:17/mi, HR 146. Sunny and 71F. Poor cooldown from earlier run and sitting behind a desk for a few hours, so I was stiff starting out. Finally loosened up around 1.5 miles in. Chased by dogs at mile 3. Adrenaline 8 - 342.81 miles. | 