M'kay

3 mile warmup (with 1/2 mile at threshold pace) in 22:57, 7:38/mi, HR 160.  13.1 miles (13.26 mi by garmin) in 1:25:33, 6:32/mi, HR 168.  3.11 mile cooldown in 28:36, 9:12/mi, HR 133.

Good race today, stuck with my race plan, felt good throughout and finished strong with a new 42 second PR.  Arrived plenty early and got in a good 3 mile warmup with 1/2 mile at race pace in the middle on the river trail where the course ends.  Wound up getting my picture taken by the race photographers on the way out and back during my warmup so I should look fresh in the pics but also like I'm sandbagging!  Main goals for this race were to pace well, finish strong, average between 6:30 and 6:35 minute miles, and PR in that order.  Oh, and wore my new lightweight trainers, my version of "Fast Shoes".  Figured if having fast shoes worked for Cody, I'd give it a try.

Lined up a several rows back from the start (1/2 marathon and 4 mile start combined) and saw David Nelson from the blog a few rows up just before the start.  Started pretty much on time.  Splits according to Garmin:

• 6:37 - Working my way through people running slower than they were lined up...grrrr...
  
• 6:36 - Still a bit slow but not worried.  Feeling light and easy.
  
• 6:27 - Advantaged some small downhills.
  
• 6:31
  
• 6:21 - Some more downhills sections.  Onto the river trail with some turns.
  
• 6:26 - More turns but still feeling good so picked up the effort a bit.
  
• 6:43 - The "big hill" in the course...wanted to make sure I didn't overdo it and pay later.
  
• 6:21 - Made up some with the reciprocal downhills.
  
• 6:27
• 6:18 - Nice final downhill back to the river trail.  Fifth metatarsal on left foot starts to hurt.
  
• 6:25
  
• 6:29 - Left foot really hurting bad.  Glad this is only a half-marathon.  Some headwinds here, so I tucked in behind another runner for a short stretch, but mostly just pushed.
  
• 6:29 - Started the push to the end in the last quarter.  Uphill to the finish.
  
• 1:25 (0.26 mi, 5:29/mi pace by Garmin)

NB 903 - 58.41 miles.

5.5 miles in 40:50, 7:25/mi, HR 147.

Didn't mean to run this easy run so fast, especially after yesterday's race, but legs were itching to go.  Nice weather (sunny & cool @ 62F) so the grass gets cut later today before it's taller than I am.

Asics 2130 Blue - 52.26 miles.

4 miles in 29:58, 7:29/mi, HR 146.

Legs tired, especially the calves.  Still, managed a healthy pace.  This should make me tired enough to force tomorrow to be easier so that I'm well rested for Thursday's hard workout.  Plus, good practice running a bit more aggressively on tired legs.

Asics 2130 Blue - 56.26 miles.

6.5 miles in 48:58, 7:32/mi, HR 148.

Tired legs, nice sunny & pleasant day (64F).  

Adrenaline 8 - 510.68 miles.

3.93 miles in 30:04, 7:38/mi, HR 147.

Turned what was supposed to be my hard workout warmup into my secondary workout for the day....too many high-schoolers walking and gabbing on the track to have any chance of getting Yasso 800s in.  Will try again this evening.

NB 903 - 42.15 miles.

10 x Yasso 800 Workout.  16.26 miles in 1:58:59, 7:19/mi, HR 153.  30 minute warmup, 4.04 mi, 7:25/mi, HR 146.  10 x 800m repeats, w/ ~2:55 rest.  30 minute cooldown, 3.72 mi, 8:04/mi, HR 146.

My goal was to keep the repeats at 2:55 or under and to stay consistent.  Missed the mark on both accounts.  Average was 2:55.6 so not too far off on the average but I obviously faded towards the end, pretty badly on repeat 9.  Wound up taking a bit longer rest between repeats 6 & 7 to make some shoe adjustments (more on that later).  My legs felt tired early and they just got deader as the repeats progressed.  I tried various mental tricks to get more consistent speed out on the repeats with some success but not enough.  The fade on the last few was in the last lap.....I was on pace for the first 400m but faded on the second.  Workout pretty comparable to the 8 x 800s version I did in March but not as good as the one I did in April so more work still to be done just to get back to that fitness level.  There was a bit of an unfriendly crosswind/headwind that picked up later in the repeats and I did wind up running this in the evening after flipping the day's workouts but no excuses....should've been better.

The hot spot under my 5th metatarsal on my left foot appeared again and started getting painful so I tightened up the laces, which helped but didn't eliminate the problem so I need to investigate that further.  Only happens when wearing these lightweight trainers and running fast and long.....didn't occur on hill repeats so I think it crops up in longer intervals/races.

NB 903 - 42.15 miles.

6.5 miles in 49:24, 7:36/mi, HR 147.  

Sunny and warm (69F)..late start so mid-afternoon when I got started.  A bit of stiffness that worked itself out but the tiredness in my legs didn't and got worse the last couple of miles.  Poor sleep last night didn't help any (due to external factors, not yesterday's workout).

Adrenaline 8s (Blue) - 294.43 miles.

22 miles in 3:01:23, 8:14/mi, HR 150.

Ran from town up to Forest Road 1000 and up into the hills.  Turned out to be a long tough climb with some short downhills on the way out and reverse in return (except still tough).  Tired at the start...one of those days where early on you don't feel like you're going to make it even halfway, so I told myself just get to halfway (didn't want to mentally talk myself into a shorter distance).  Some of the hills were so long and steep that I wound up walking some segments so I'd be able to complete the distance.  Made it but my legs were toast by the halfway mark and the return just pounded them into jello.  Managed to smack my right knee against the gate on the way out, and despite the ice bath afterwards, my knee stiffened up later in the day.  Just glad to have this run in the bank....how do those ultra guys & gals go up hills twice this size?  Overall climb was from 800' up to 3400'. 

Asics 2130 Blue - 76.26 miles.

6.5 miles in 49:33, 7:37/mi, HR 141.

Felt better than expected today, although the knee I banged yesterday is still a bit stiff.  Kept effort very easy.  Surprisingly low HR especially considering it was sunny and warm out.  

I think the reason I've been tired the last few days was a lack of enough rest and some chronic dehydration.  Spent the remainder of the day yesterday taking care of the dehydration problem and felt much better on waking today.  Sleep the last couple of days seems to have helped.  So hopefully the knee will be okay and I can get back on track.

Adrenaline 8 - 517.18 miles.

8 miles in 59:54, 7:29/mi, HR 148.

Sunny and officially hot (74F).  Legs felt pretty good....only a little bit of tiredness and got in the groove on the return trip.  

Adrenaline 8s (Blue) - 302.43 miles.

4 miles in 31:04, 7:46/mi, HR 140.

Felt tired and a bit discoordinated.  Need to get more consistent with rehydration.

Adrenaline 8s (Blue) - 306.43 miles.

12 miles in 1:26:35, 7:13/mi, HR 154.

Zoinks!  Good night sleep last night produced some rested and energetic legs.  Really wasn't paying attention too much to the pace until I got to the top of the route and realized I was on a 7:30/mi average pace (usually 8:00/mi or more).  Just ran with it downhill to the finish.  Felt a bit tired the last couple of miles, probably because it was warm (68F) and sunny and I was getting thirsty. Must be the fast shoes too.....unfortunately, I started feeling the hot-spot on the left foot again, so these are a no-go for the marathon unless I get it sorted out before then.

NB 903 - 70.41 miles.

4 miles in 30:41, 7:40/mi, HR 140.

Felt pretty good for the second run of the day.  A smidgen of tiredness but not bad at all.  Still sunny and warm (71F).

NB 903 - 74.41 miles.

8 miles in 59:41, 7:28/mi, HR 148.

A nice easy run on pretty decent legs in sunny and warm (67F) weather at lunchtime.  Threw in 8 10-12 second surges up the steeper hills on the route (all outbound) and then enjoyed the downhill back.  A bit tired by the end but not too bad considering I've been in higher mileage weeks for a while.  Another couple of lighter days next followed by a race on Saturday.  Got some core work in today since I've been slacking on that lately.

Asics 2130 Blue - 84.26 miles.

6.5 miles in 46:46, 7:11/mi, HR 153.

A tad aggressively paced easy miles.  Must've been trying to beat the heat.  In the time I ran it rose from 65F to 69F.  May not sound too warm but in the sun it was uncomfortable.  Plus, I finally inspected the top of my head with a mirror and discovered to my absolute horror that I have.......a bald spot!  My wife calls it a circle of thinning hair but I believe it has officially crossed over the thin line to officially balding.  I am SO not happy about that.  Plus, it tends to heat up my head when exposed to direct sunlight.

Adrenaline 8 - 523.68 miles.

4 miles in 30:16. 7:34/mi, HR 145.

Surprise (not!).  Legs were a bit tired from this morning.  The two uphill miles were the worst...on the return not so bad.  Warmer (76F) but in the shade.  Thanks to everyone for the support of me and my newly christened bald spot during this traumatic time.

Adrenaline 8 - 527.68 miles.

5.5 miles in 42:39, 7:45/mi, HR 139.

Very easy run today in the late-morning sun (70F), resting for tomorrow's race.

Adrenaline 8s (Blue) - 311.93 miles.

Warmup:  2.66 mi, 0.5 at threshold pace, 20:07, 7:34/mi, HR 146.  Half-Marathon:  13.1 mi, 1:23:48, 6:24/mi, HR 165.  Cooldown: 4.34 mi, 34:10, 7:53/mi, HR 139.

Perfect weather for the race, ~50F, overcast/foggy, no wind, absolutely perfect.  Course was relatively flat...the grades so subtle in virtually all areas that they weren't noticable.  Felt a bit of tiredness in the legs during the warmup but that's happened before so no mind.  The 1/2 mile threshold portion felt a bit hard but been there before to so no worries.  Goals for the race were to "hang it out there a bit more", keep all my miles at 6:30/mi and under and try for a sub-1:25 time.  Reach goal was for under 1:24.  Lesson learned from last year, line up in the front since my top-15 finish last year should be better this year, and plenty of folks rabbit the first 1/4 mile.

Splits (from garmin):

• 6:23 - Fast start.  Backed off the 2nd 1/2 mile.  Slight downhill.
  
• 6:21 - More slight downhill. 
  
• 6:30 - Flattened out with a couple of turns.  Still getting into the groove start of slight uphill.  No one manning the water-point and didn't want to take time to stoop for a cup.
  
• 6:26 - More slight uphill for a while.
  
• 6:26 - Pushing through more slight uphill.  In 9th place by now.  Got passed by 1 runner.  Finally got a water stop here, preceeded by a GU.
  
• 6:18 - Some slight downhill.  Working the tangents better than most anyone ahead.
  
• 6:24 - Lonely long stretch to the turnaround.
  
• 6:29 - Back up the slight incline for the next couple of miles.  Believe I'm in 7th place here.  Caught the next runner at the end of this mile and but he doesn't let me go. 
• 6:25 - Still on the uphill with the trailer.
  
• 6:17 - Trying my hardest to shake my trailer but it just isn't happening.  Got a bit of downhill.
  
• 6:15 - Pushing hard to see if I can sneak under 1:24.  Trading places with my trailer.  At this point, started working with him to push ourselves to get below 1:24.
  
• 6:13 - Ouch.
• 6:15 - Legs suddenly zapped and pace feels like it drops dramatically.  Must be the slight incline that no longer feels so slight.  Believe it or not, actually caught another runner here.  Desperately trying not to let my pacer pull away but he does get about 10 seconds on me.
  
• 1:06 (0.2 mi, 5:38/mi pace) - Push to the end, only to see 1:24:xx on the clock.  Wha???  Clock is so hosed.

So the Garmin splits are a bit off but they pretty much tell the pacing story.  At the mile 10 marker, I had exactly 19 minutes of running time left to get 1:24:00, so I knew a sub-1:24 was possible but going to be close and it would hurt.  The guy I traded places with for a while and I really pushed one another through this stretch (when I passed him initially, he was having a bad stretch on the slight uphill but got stronger and really pulled me towards the end).  I've run exactly 1 sub-19 minute 5K in my life (okay, so only 3 real 5Ks, but still) but I really wanted it bad and really just pushed the last 3 miles, telling myself over and over it's just a 5K race so run your 5K pace.  Well, it wasn't my real 5K pace but it got the job done.

The clock snafu at the end was a bit upsetting, but (thankfully) the course makes a 90 degree right-hand turn about 100 yards from the finish so I didn't see the clock until I was already deep in my kick (what little kick I had left).  After crossing, I consulted with my watch and the other finishers and determined that it was 1 minute fast...dunno how that happened but at least the chip times and official results got it right.  A 7:19 PR over last year on this course, another half-marathon PR over the one I set 2 weeks ago, AND finally a new overall PR using the McMillan Running Calculator equivalent projections, something I haven't had since March.   Quite happy with the race, although it definitely took more out of me than the one 2 weeks ago (guess I sandbagged a bit, although it didn't feel like it).  Also pleased to be able to finish the final 3 miles so strong (although I felt weak), take 6th overall, and 1st in my AG (although the overall winner was also in my AG, but hey).  Finally, really happy my wife came along for this race....it's been a while since our schedules aligned for her to attend a race and despite a brief unscheduled nap, she managed to make the finish line in time for me to come across. 

Despite applying liberal body-glide to my left foot, I still got the hot-spot on the outside bottom (ball) under/near the 5th metatarsal, so I guess it's not all just friction.  The NB903s are definitely out as marathon shoes but I'll still race 1/2s and under in them and hopefully over time my feet will adapt. 

Finally, my HR throughout was low for racing a half.  Typically, I'll average 168-172.  This one I averaged 165 and only briefly got above 170.  Very strange and I can only hypothesize that it was the weather conditions.

Cooldown lap around the airfield.  Really slow and easy.

NB 903 - 94.51 miles.

5.5 miles in 41:16, 7:30/mi, HR 144.

A gloriously long night's sleep.  Still can't believe how fortunate I was with yesterday's weather.....this morning it was back to sunny and warm (68F).   Felt just fine today.....no residual soreness or even tiredness (sleep must've helped).  42 days until the marathon.

Adrenaline 8 - 533.18 miles.

5.5 miles in 41:51, 7:36/mi, HR ?.

Sunny and warm (72F).  HR monitor died, so I'm guessing it's the 3 year battery that's finally given up.  Legs felt very tired today, strangely enough.  I figured after feeling good yesterday they'd be okay today.  Perhaps the 11.5 hours of sleep Saturday evening had them feeling good yesterday, but the measley 8.5 hours of sleep last night left them worn out?  Could also be that I wore my shoes with orthotics today, which definitely weigh more.  But since I've had a couple of "shin splint sensations" the last couple of weeks that I've ignored (successfully), I feel like it's smart to wear them every once in a while to give my feet/legs a break. 

Adrenaline 8s (Blue) - 317.43 miles.

4 miles in 29:54, 7:28/mi. 

Shady and warm (78F).  Legs still tired but managed a decent run.  Drills and core exercises afterwards.

Adrenaline 8s (Blue) - 321.43 miles.

6.5 miles in 47:22, 7:17/mi.

Sunny and warm (74F).  Legs felt good...only a hint of tiredness, unlike yesterday.  Pace felt easy but fast....no HR monitor so relied on internal signals and breathing to determine effort.  We'll see if my second run today is more tempered.

Asics 2130 Blue - 90.76 miles.

4 miles in 29:11, 7:17/mi.

Shady and warm (80F).  Legs still felt good and wanted to go.

Asics 2130 Blue - 94.76 miles.

9 miles in 1:07:12, 7:28/mi, HR 156.

Warm (70F) and sunny.  Legs tired from post-run workout yesterday.  Felt okay for first 5 miles but then died and the slog was on.

Adrenaline 8 (Yellow)	533.18 542.18 miles
Adrenaline 8 (Blue)	94.76 miles
Asics 2130 (Blue)	321.43 miles
NB 903	94.51 miles

12.96 miles in 1:31:51, 7:05/mi, HR 154.  30 minute warmup, 3.88 mi, 7:43/mi, HR 140.  Tempo Run: 5 miles in 31:51, 6:22/mi, HR 172.  30 minute cooldown, 4.08 mi, 7:21/mi, HR 149.

Mile	Time	Avg HR	Max HR	Terrain
1	6:31	168	172	up
2	6:55	173	175	up
3	6:31	173	174	1/4 up, 1/2 flat, 1/2 down
4	5:47	172	173	down
5	6:06	172	173	down

Overcast, light rain and foggy (55F).  Out a bit early today in order to get workout since today will be busy with prepping for travel tomorrow.  Goal was to keep the average pace (6:22/mi) for the Tempo miles in my new Tempo Range (6:08 - 6:24/mi), figuring it'd be in the low end given the terrain.  Out and back course, uphill for the first half, downhill the second half.  Although mile 3 was a bit slow, given the long climb outbound I figured it just took a bit of extra time to recovery sufficiently to take advantage of the flat/downhill.  Definitely worth more than a flat effort and one of the better Tempo runs I've ever managed...finally felt hard but controllable (unlike my previous hard but, well, hard Tempo runs).  Plus, the Tempo portion was an unofficial 8K PR for me...another sign things are coming along nicely.

4 miles in 30:34, 7:38/mi, HR 142.

Not much of a break between runs today....stuff to do before tomorrow's flights.  Uneventful.

Adrenaline 8 (Yellow)	542.18 miles
Adrenaline 8 (Blue)	321.43 325.43miles
Asics 2130 (Blue)	105 miles
NB 903	94.51 107.47 miles

Unscheduled off day today.  Spent all day traveling back east for a wedding and couldn't spare the shortened sleep to get a run in.  Plus, been feeling a bit tired last few days, so an off day probably wouldn't hurt.

6.67 miles in 51:22, 7:42/mi, HR 143. 

Pushed back today's FFLR until tomorrow.  Today is my cousin's wedding and all day was spent traveling to, attending, and finally returning from said event.  Early run with my brother (Aaron) around my parent's neighborhood.  Felt harder than it should've for the first 5 miles but finally got a touch easier.  I'm thinking the travel, time change, and missed sleep are all conspiring to make things tough.

12.03 miles in 1:31:53, 7:38/mi, HR 147.

Shortened version of FFLR pushed back from yesterday.  10 miles easy and 2 at marathon pace (although the MP miles were even a bit slow).  The long day yesterday combined with the travel, pre-existing tiredness, a late night, some dehydration, and no real ability to prep this run made me reduce the duration and intensity to something doable without destroying myself.  I figured a couple of MP miles after some easy miles would not exactly simulate a race effort, but would still be an okay run on tired legs.  Just going to chalk this week up to "life happens" and get back on track once I get back home.

8 miles in 57:45, 7:13/mi, HR 152.

Must be something about home-turf running.  Despite another long day yesterday culminating in travel back home, the run today felt good and I felt strong.  I've got a touch of the sniffles (probably from the flights) but all systems go for the run.  Need to focus on sleep the next couple of days to get things back to normal but I think the adjusted schedule of the last couple of days is going to make things okay.

14 miles in 1:42:40, 7:20/mi, HR 152.

Good strong run.  Strides felt comfortable, breathing well controlled, pace very manageable.  Legs started feeling tired around the 10 mile mark but otherwise uneventful.

4 miles in 30:24, 7:36/mi, HR 146.

Legs stiffened up over the past couple of hours but managed to loosen up some.  Left calf just below the knee started getting tighter near the 2 mile turnaround, so stopped to massage the knot.  Still felt tight the remainder of the run but managed to make it back unscathed.

9 miles in 1:06:15, 7:21/mi, HR 150.

Easy run at lunch under overcast sky, a sprinkle of rain, and cool temps (58F).  Upper left calf still tight, so icing it in hopes it'll feel right for tomorrow's hill repeats.

Adrenaline 8 (Yellow)	550.18miles
Adrenaline 8 (Blue)	343.43 miles
Asics 2130 (Blue)	123.70 132.70 miles
NB 903	107.47 miles

12.04 miles in 1:30:48, 7:32/mi, HR 151.  26:54 warmup, 3.42 miles, 7:52/mi, HR 151.  Hill Repeats:  10 x 90 second up, downhill recovery.  25:00 min cooldown, 3.44 mi, 7:16/mi, HR 146.

Repeat	Distance	Pace	HR (avg)	HR (max)
1	.24	6:09	153	171
2	.25	5:57	162	175
3	.25	5:56	164	176
4	.25	5:58	163	176
5	.25	5:56	163	176
6	.25	5:55	162	176
7	.26	5:52	162	175
8	.25	5:59	162	176
9	.25	5:54	162	176
10	.24	6:08	161	174

Hill repeats.  Cool (56F), overcast with some periodic wind gusts (mostly crosswinds but some headwinds.  Same hill as last time (8/28).  5:58/mi average on the repeats, so a :15/mi improvement over last time....wow!  I held back on the first one, not wanting to go out too fast (looks like I held back a bit much).  Not sure what happened on the last one.  Not only did my average pace improve, but my recoveries were much better with a more even paced downhill jog over the course of the repeats, as opposed to the recoveries that just kept taking longer last time.  Focused on relaxed, upright (tough to keep my head up), strong running up the hills.  Focused on repeating "Strong" in my mind instead of letting my mind think about how much things hurt, how tired my legs were, etc....I guess that worked too.  I think I like hill repeats!

4 miles in 30:54, 7:43/mi, HR 143.

Took it real easy for this short double.  I could feel the tightness in my left calf again, so I'm pretty sure it's a mild muscle strain and I need to watch it carefully.  Shouldn't be an issue if I continue to baby it between runs.

Adrenaline 8 (Yellow)	550.18miles
Adrenaline 8 (Blue)	343.43 miles
Asics 2130 (Blue)	132.70 miles
NB 903	107.47 123.53 miles

6.5 miles in 48:41, 7:29/mi, HR 145.

Hard workout yesterday + core exercises yesterday + not quite enough sleep = tired legs today.  Kept the effort light today and things went well considering.  Left calf a bit sore at the start, didn't bother me during the run, but immediately started tightening up afterwards, so more ice and massage in store for it today.

Adrenaline 8 (Yellow)	550.18 556.68 miles
Adrenaline 8 (Blue)	343.43 miles
Asics 2130 (Blue)	132.70 miles
NB 903	123.53 miles

24 miles in 2:59:39, 7:29/mi, HR 152.

Sunny and warm by the end of the run (66F).  Ran 3 x 8 mile loops on my road, 4 out (up) and 4 back (down) each.   First loop in 61:28, second loop in 60:25, third loop in 57:46.  Felt good on the first loop (easy effort), started getting tougher towards the end of the second loop, and legs were definitely tired by the third loop.  Effort went up on the third as I pushed a little to squeak under the 3 hour mark.  Had water every 2.67 miles (except the last stop when I ran out) and GU gels every 5.3 miles (~ 45 minutes), with the first at the 25 minute mark.  No problems from the calf while running, but stiffened up again afterwards.  My left foot bugged me a bit the last 4 miles, similar to the issue I get when wearing the NB903s, but closer to the pinky toe...could feel some pain occasionally when I'd push off and that toe bent.  Guess I'll just have to deal with it.  Ice bath afterwards helped but I'm spent.  Glad this one is in the bank....don't feel like I've done enough 20+ miles this buildup, but that's just the worrier in me.  The good news is that the Course Tool gives me an equivalent flat pace of 7:08 for this run, which is only 0:18/mi slower than my goal MP.  A couple more long runs with a fast finish the next couple of weeks should help make this feel easier.

Adrenaline 8 (Yellow)	556.68 miles
Adrenaline 8 (Blue)	343.43 miles
Asics 2130 (Blue)	132.70 156.70 miles
NB 903	123.53 miles

6.5 miles in 46:06, 7:05/mi, HR 153.

Sunny and warm (64F); beautiful day for a run.  This wound up being a progression run...found myself running at about marathon effort on the return trip without meaning to do so.

Adrenaline 8 (Yellow)	556.68 miles
Adrenaline 8 (Blue)	343.43 349.93 miles
Asics 2130 (Blue)	156.70 miles
NB 903	123.53 miles

8 miles in 57:42, 7:12/mi, HR 154.

Sunny and much warmer on the road than the 62F in the shade.  Back a bit sore from yesterday afternoon's chainsawing and stump burning activities.  Good pace without too much effort.  Grass drills afterwards.

4 miles in 29:17, 7:19/mi, HR 150.

Sunny and warm (73F) but with more shade this time.  One of those runs where I should've held back more than I did.  Legs felt tired but just wanted to go.

Adrenaline 8 (Yellow)	556.68 568.68 miles
Adrenaline 8 (Blue)	349.93 miles
Asics 2130 (Blue)	156.70 miles
NB 903	123.53 miles

Fartlek Run:  11.19 mi, 1:24:00, 7:30/mi, HR 154.  30 minute warmup, 3.91 mi, 7:40/mi, HR 147.  Fartleks: 12 x 1 min on, 1 min off.  30 minute cooldown, 4.09 mi, 7:19/mi, HR 151.

Repeat	Distance	Pace	Avg HR	Max HR	Terrain
1	.19	5:22/mi	168	174	up
2	.19	5:15/mi	169	176	rolling
3	.20	5:06/mi	166	176	rolling
4	.19	5:23/mi	167	177	rolling
5	.19	5:19/mi	166	176	rolling
6	.20	4:55/mi	165	177	down
7	.19	5:18/mi	166	176	up
8	.19	5:11/mi	167	176	rolling
9	.19	5:19/mi	165	176	rolling
10	.18	5:29/mi	164	176	rolling
11	.19	5:18/mi	166	176	rolling
12	.18	5:15/mi	165	175	down

Overcast and pleasant (63F).  Repeats 7-12 were essentially carbon copies of repeats 1-6 terrain-wise.  Average pace for the repeats was 5:15.8/mi.  Last iteration of a similar workout I did 20 repeats averaging a 5:28/mi pace (slight overall uphill), so this is probably a bit better.  Like last time, I likely ran these a bit aggressively again...the last couple I wound up in 1-1 breathing territory just trying to survive.  Nevertheless, a good solid workout.

Wore my lightweight trainers, which I love running in....they feel great and I feel fast and strong running in them.  Unfortunately, on the return trip, I started feeling that familiar burning sensation on the outside/underneath of my foot, back from the 5th metatarsal, and I still don't know why.  It's not just these shoes....it happened (albeit after more miles) in my Asics 2130s too.  I'd really hate to have to return to wearing orthotics all the time but I need to figure this out....somehow.

4 miles in 30:39, 7:40/mi, HR 147.

Crawled thru this run, wiped out by the repeats.

Adrenaline 8 (Yellow)	568.68 miles
Adrenaline 8 (Blue)	349.93 miles
Asics 2130 (Blue)	156.70 miles
NB 903	123.53 138.72 miles