M'kay

LM warmup (10 reps), 8 miles in 1:01:52, 7:44/mi, HR 153, & stretching.

80F & sunny, then cloudy and windy.  Still a decent easy run after some good sleep last night.  Need to get my shoe situation sorted out....my left foot was killing me by mile 5. 

LM warmup (10 reps), 9.58 miles in 1:10:40, 7:22/mi, HR 161, w/ 2 miles warmup, 2 x Strides/Drills, Interval Ladder (1, 2, 3, 4, 4, 3, 2, 1) minutes on @ <5K pace with equal rest, 2 mile cooldown.  PU/SU/Leg ladder (7/7/4) & stretching.

The more I think about the 3rd mile in Sat's race, the madder I got at myself for losing 14 seconds in the last mile.  So as punishment I attacked the On segments with gusto.   Paces were 5:11, 5:28, 5:35, 5:43, 5:44, 5:40, 5:35, 5:17 per mile, so I obviously faded but the effort was there.  HR hit 188 on the 2nd 4 minute interval, which is probably the highest its been in a long time, so I know I was working.  Makes me want to try a mile race just for kicks, but not too many of those around.  Think I'll keep working on speed for a while since I actually feel better after these workouts (are over).  Had to run the cooldown a bit fast.....thunderstorm was closing fast on 3 sides and the open side was headed away from the hotel so that was a non-starter.  Then the lightning started in the not too far distance.  Then the really big cold rain drops.  Fortunately, made it back to the hotel before the worst hit.  

LM warmup (10 reps), 14.27 miles in 1:44:30, 7:19/mi, HR 148, w/ last 5.27 miles Moderate, & stretching.

Cool but fortunately post-storm.  Needed to make a couple of pit-stops during the run but otherwise uneventful.  The early part was faster than normal, so the late moderate miles felt a tad harder than normal.  Glad to be able to put these runs away after a hard day. 

LM warmup (10 reps), 8 miles in 1:01:58, 7:44/mi, HR 142, & stretching.

Sunny and pleasant.  Legs tired and a bit sore in spots.  All this flat land running is really going to make me pay dearly when I return to the hills this weekend. 

LM warmup (10 reps), 10 miles w/ 3 mile warmup, 4 miles Tempo (6:13, 6:15, 6:12, 6:05), 3.1 miles cooldown.  PU/SU/Leg ladder (7/7/4) & stretching.

Sunny and warm (77F).  Felt pretty tired and dehydrated to start with.  Tempo quickly got tough and found myself wanting to quit by the 2 mile mark.  Lots of negotiation and self-trickery got me thru all 4 miles.  Pretty surprised the pace was as good as it was.....pretty close to the 5K pace from this past weekend.  Homeward bound early tomorrow morning. 

6.5 miles in 51:16, 7:53/mi, HR 144, 1.5 mile walk w/ dogs & stretching.

Back home after an early plane flight.  Felt decent keeping things nice and easy and transitioning from pancake flat Suffolk to the rolling hills of Eatonville wasn't too bad....today.  Dogs happy to get back to their daily walks. 

LM warmup (10 reps), 24 (8 road, 16 trail) hilly miles in 3:25:09, 8:32/mi, HR 149, & stretching.

Realized that a long run isn't in the cards for next weekend, so pushed this one from 18 to 24, with lots of elevation change.  2800' of climbing in total made this run brutal.  Much of the downhill was not very runnable....braking because of the pitch just trashed my legs so by the time I hit the final 4 road miles down a reasonable grade, I was toast.  I can honestly say that this run was harder and made me feel worse than the 50 miler did.  Which tells me the 50 mile trail race I want to run in late July that features 8700' of climbing is going to be very very very hard.  

Okay, time to stop feeling sorry for myself.  Just signed up for the White River 50.  Time to start logging the needed vertical mileage.