M'kay

6.25 miles in 49:13, 7:52/mi, HR 142.

Effort very easy today.  I think the relay and the 5K conditioned my leg muscles to increase stride length comfortably at a reduced effort level, so my easy days have jumped in speed over the past couple of weeks.  Today, I also decided to run without my orthotics...hoping that I've benefitted from having them but that now I can maintain the proper form without them as artificial aids.  I'll only run without on easy days for now, but I could definitely feel a difference without the orthoes.  Feet felt more stable, more calf work, had to concentrate on preventing too much internal hip rotation, better leverage of foot at push-off.  Tomorrow's run will be crammed in around all-day travel back east.

Asics GT 2120 - 583.98 miles.

7.5 miles in 59:57, 7:59/mi, HR 143.  

Up at 3:30 am to get my run in before the long trek back east.  Way too early for me....the road was pretty dark and desolate at that hour of the morning.  So cool (43F) that when I ran my breath fogged the area right in front of my face making seeing even more challenging.  At least during the NWP there was roadkill now and again!  Managed to get a couple of naps on the planes today.

Adrenaline 8 - 395.1 miles.

12.28 miles in 1:40:00, 8:08/mi, HR 151.  30 min warmup, 3.62 mi, 8:17/mi, HR 136.  Fartlek: 20 x 1 min on, 1 min off.  30 min cooldown, 3.51 mi, 8:32/mi, HR 149.

Warm (77F) and very humid.  Kept very easy on warmup.  Averaged 5:52/mi pace on the repeats....mostly flat segments.  Repeats got hard by 8 or so and jog slowed to a crawl during off segments.  Cooldown segment also very slow and tough but towards the end finally started feeling better (recovered).

Adrenaline 8s (Blue) - 181.78 miles.

4 miles in 30:43, 7:40/mi, HR 148. 

Warmer but a tad less humid.  Legs felt a bit beat-up by the concrete sections of this mornings run....the roads in this area of VA are less forgiving than back home.  Still, felt better after a mile or so.  Looking forward to some better sleep.

Adrenaline 8s (Blue) - 185.78 miles.

9.5 miles in 1:14:06, 7:48/mi, HR 151.

78F & 85% humidity....ouch.  Set my alarm but forgot to turn it on.  Thankfully, my internal running alarm clock went off about 20 minutes later.  This was a slog but glad it's in the bank.

Adrenaline 8 - 404.6 miles.

10.40 miles in 1:22:44, 7:57/mi, HR 149.  25 min warmup, 2.97 miles, 8:24/mi, HR 134.  Hill Repeats:  8 x 90 second up, downhill recovery.  26:25 min cooldown, 3.27 mi, 8:05/mi, HR 155.

Repeat	Distance	Pace	HR (avg)	HR (max)
1	.26	5:49	157	172
2	.25	6:03	160	174
3	.25	6:02	162	175
4	.24	6:09	163	175
5	.25	6:06	164	176
6	.25	5:58	166	176
7	.25	6:02	166	177
8	.25	5:54	166	178

 Hill repeats.  At first, I was concerned that since my hill selection was limited to an overpass over the highway I'd not reap the benefits of these hill repeats but they were difficult enough.  Surprisingly, I had the energy to execute them pretty well.  Still warm (78F) and humid (80%+) this morning.

Adrenaline 8s (Blue) - 196.18 miles.

4 miles in 31:34, 7:53/mi, HR 146.

89F and humid. Tired legs so effort kept very easy. 

Adrenaline 8s (Blue) - 200.18 miles.

6.25 miles in 49:57, 7:59/mi, HR 137.

72F and humid.  Easy miles with a push the last quarter to sneak past the 8 minute guy.

Adrenaline 8 - 410.85 miles.

4 miles in 31:43, 7:55/mi, HR 145. 

85F and sunny.  Tired legs.

Adrenaline 8 - 414.85 miles.

90 min Progression run, 11.85 mi, 7:35/mi, HR 149.  0.4 mi cooldown, 3:25 min, 8:34/mi, HR 151.

Thirds:

1. 30 min, 3.51 mi, 8:32/mi, HR 129, easy and slow
   
2. 30 min, 3.88 mi, 7:43/mi, HR 147, moderately easy but pushing the pace some.
   
3. 30 min, 4.45 mi, 6:44/mi, HR 171, pushing the pace.

Able to keep the last third in the Steady State range but pretty hard to do so.  Glad to have a couple of easy days ahead.  Temps started at 65F but climbed to 75F by the end of the run with plenty of humidity. Followed up with a short cooldown jog back to the hotel.  Off to visit my brothers in DC.

Adrenaline 8s (Blue) - 212.43 miles.