M'kay

LM warmup (10 reps), 8.18 miles in 1:03:22, 7:44/mi, HR 146, w/ 12 x 12 sec Hill Sprints, & stretching.

Busy day.  Back to being a 2 vehicle family.  Also back to being broke.  Run was late in the day but actually felt good all things considered.  Good hill sprints, but the legs got tired pretty quickly and the last several were tiring. 

LM warmup (10 reps), 10.31 miles in 1:21:19, 7:53/mi, HR 153, w/ 3 mile warmup, 2 x Drills, 4 x Strides, 5 x 1K @ 5K effort, 3 x 1 min on, 1 min off, & 3 mile cooldown.  PU/SU/Leg ladder (7/7/4) & stretching.

Sunny and pleasant.  Legs completely and utterly dead today.  More so than my normal dead leg complaint.  Upper legs felt rubbery and like the muscles were already contracted and were just going to say that way.  Talked myself out of bailing on the workout about 4 times during the 3 mile warmup.  Drills were blah.  Had some right foot pain during the skips.  Strides were okay...felt like maybe the legs were loosening up a tiny bit.  Knowing the times probably wouldn't be spectacular, I decided to run most of the repeats uphill so comparing times wasn't possible.  5K repeats were:

• 3:48, uphill, 6:09/mi
• 3:57, uphill, 6:23/mi
• 4:05, uphill, 6:36/mi
• 4:00, uphill, 6:27/mi
• 3:33, downhill, 5:45/mi

1 minute on/off repeats were:

• 0.19 mile, 5:24/mi, uphill
• 0.17 mile, 5:46/mi, uphill
• 0.17 mile, 5:59/mi, uphill

LM warmup (10 reps), 14.06 miles in 1:48:49, 7:44/mi, HR 155, w/ middle 5 miles (2.5 uphill, 2.5 downhill) Moderate, & stretching.

Sunny and warm (67F).   Slower than the same run last week, but the middle miles where I pushed the pace were faster.  Legs definitely feeling the fatigue today.  Somehow, I don't anticipate having any problem keeping tomorrow easy.

LM warmup (10 reps), 8.21 miles in 1:07:51, 8:15/mi, HR 149, 12 x 12 sec Hill Sprints & stretching.

Sun run (78F).  Had no trouble convincing all the body parts that today would be slow and easy.  Sprints felt underwhelming but were probably on-par with Sunday's set.  The heat didn't really get to me too badly until the sprints.  Took a bottle to run with, which I need to practice more often as my shoulders got tired.

LM warmup (10 reps), 11.1 miles in 1:21:53, 7:22/mi, HR 157, w/ 3 mile warmup, 2 x Drills, 6 x Strides, 5 Tempo miles in 7:01, 7:15, 7:27, 7:29, 6:15 (4 uphill, 1 downhill), 3 mile cooldown.  PU/SU/Leg ladder (7/7/4) & stretching.

Mostly cloudy, humid, breezy and fairly pleasant (65F).  Even with yesterday's easy effort, legs still a bit fatigued.  Drills very uninspired.  Strides loosened things up.  Happy with the tempo effort today....instead of killing myself trying to maintain an unreasonable pace headed uphill, I truly went by effort today and was rewarded with a "comfortably hard" tempo run.  Glad when I reached the turnaround to head back downhill, and moreso when the tempo portion was over, but it was manageable and not completely unpleasant.  Tomorrow's my short day for the week...another chance for the legs to recover.

LM warmup (10 reps), 6.5 miles in 52:47, 8:07/mi, HR 155, & stretching.

Sunny and warm (75F).  Legs didn't loosen up until 3.5 miles into the run.  At least its starting to feel like I'm adjusting to running in warm temps.  The pace was slower than normal, the HR higher than normal, but I didn't have the uncontrollable urge to just quit running.  Wish I was adapting to carrying a water bottle as quickly.  My shoulders tire before I've even gone a mile.  It's okay if I'm just carrying one, because I can switch back and forth, but I suspect I'll need to tote 2 along for WR, so I'd better strap some weights to my wrists for the next several days.