M'kay

6.25 miles in 50:36, 8:06/mi, HR 151.

Hot (80F) and sunny.  Feels like I'm adapting to the heat but it still zaps me quickly.  Thank goodness for easy days.

Asics GT 2120 - 528.25 miles.

7.5 miles in 59:20, 7:54/mi, HR 160.

Sunny and a bit cooler (77F) with some nice intermittent breezes.  Was a bit aggressive early on so wound up overheating a bit towards the end.   Some pain in left shoulder blade/back that won't go away these past few days....may need a revisit to the chiro soon.

Adrenaline 8 - 326.74 miles.

10.24 miles in 1:20:00, 7:48/mi, HR 157.  25 min warmup, 3.09 mi, 8:05/mi, HR 144.  Hill Fartleks: 10 x 2 min on @ 5K effort, 1 min off, 30 minutes total, 3.96 mi, 7:35/mi avg.  25 min cooldown, 3.19 mi, 7:50/mi, HR 154.

Fartlek	Distance	Pace	Avg HR	Max HR	Grade
1	.33	6:08	167	174	Up
2	.33	6:07	171	177	Up
3	.32	6:11	169	176	Up
4	.32	6:16	169	177	Up
5	.29	6:47	169	178	Up
6	.31	6:27	167	177	Up
7	.29	6:55	171	179	Up
8	.37	5:23	172	179	Down
9	.35	5:47	171	179	Down
10	.37	5:25	171	178	Down

Didn't quite get started as early as I'd intended, so a bit warmer (sunny and 67F) than I'd hoped. Some good hard efforts.  Felt like I was able to keep the effort fairlyconsistent throughout, so the pace/distance variances are mostly due to the degree of incline for each repeat.  There was some fading towards the end, especially on the last few uphill segments where I felt like I couldn't get any more oxygen and was at my max respiration rate, heavy legs, just couldn't push more but my HR was still below max.  As a matter of fact, my max HR for each segment was only a few beats higher than my average HR for my Steady State run last Thursday.  Hmmmm........

Adrenaline 8s (Blue) - 94.85 miles.

4 miles in 31:52, 7:58/mi, HR 148.

82F and sunny but felt cooler, probably due to increased shade on the route.  Easy, but not too easy, so I shouldn't have a problem keeping it really easy tomorrow.  Does that make any sense?

Adrenaline 8s (Blue) - 98.85 miles.

7.5 miles in 58:38, 7:49/mi, HR 147. 

Despite legs being sore and tired, the pace came easy and the turnover pretty rapid today.  A bit cooler at sunny and 68F.

Asics GT 2120 - 535.75 miles.

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.

7.5 miles in 59:57, 7:59/mi, HR 140.

Cooler (62F) and cloudy.  Actually wore a long sleeved shirt and a hat.  Another run on the opposite side of the road to get more accustomed to various road cants.

Adrenaline 8s (Blue) - 106.35 miles.

15 miles in 1:57:50, 7:51/mi, HR 145.  

Cool and misty morning (55F) run on logging roads.  Big hill at mile 2-3/13-14 and gradual 500+' incline from 3-7.5.  Felt good about halfway through so threw in a MP mile.....but wanted to save myself to tackle the big hill towards the end. Tackled it much better than last week and at 14, decided to run fast...last mile in 6:15.  Rest of the day spent loading/hauling/unloading hay for some rescue horses.

Asics GT 2120 - 550.75 miles.