M'kay

6.25 miles in 47:56, 7:40/mi, HR 158.

Whoops.  Ran this one late in the day.  Really didn't feel much like running so I think I was just trying to get it done and over, so a bit fast and HR definitely a bit high for an easy day.  Even with the clouds, it was still 80F.

Adrenaline 8 - 421.10 miles.

7.5 miles in 59:56, 7:59/mi, HR 141.

Slow and easy this morning for most of this run.  Cooler (65F) but plenty of humidity.  Legs felt tired the whole way, but about 1 mile out decided to pick up the pace a bit to see if it felt better.  Faster was better so the last mile was at about a 6:30/mi pace.

Adrenaline 8s (Blue) - 219.93 miles.

4.25 miles in 33:22, 7:51/mi, HR 144.

Warmer this afternoon (85F).  Different route for a change of scenery with a 1/4 mile section on a road with no shoulder.  Otherwise, kept things slow.

Adrenaline 8s (Blue) - 224.18 miles.

13.25 miles in 1:43:38, 7:49/mi, HR 141.  

Early morning slog but at least the temps were pretty cool (62F) to start.  Realized mid-way through on my way to 11.5 miles that my schedule really called for a 90-105 minute run so extended to 13.25....neat way to trick myself into not having time to worry about the extra distance.

Adrenaline 8 - 434.35 miles.

4 miles in 32:31, 8:07/mi, HR 142.

Warmer (87F) and slower run.  Legs stiff and a bit sore....loosened up some after 1 mile but not completely.  Tomorrow is a light day.

Adrenaline 8 - 438.35 miles.

7.5 miles in 59:05, 7:52/mi, HR 142.

Much needed easy day today.  Took 2 miles to finally get loosened up and into the groove.  Beat the rain and heat (72F).  

Adrenaline 8s (Blue) - 231.68 miles.

11.33 miles in 1:29:15, 7:52/mi, HR 146.  25 min warmup, 2.85 miles, 8:45/mi, HR 130.  Hill Repeats:  10 x 90 second up, downhill recovery.  25 min cooldown, 3.06 mi, 8:10/mi, HR 146.

Repeat	Distance	Pace	HR (avg)	HR (max)
1	.26	5:50	151	168
2	.26	5:44	160	172
3	.26	5:42	161	174
4	.26	5:45	161	175
5	.26	5:45	162	177
6	.26	5:46	164	177
7	.26	5:44	162	176
8	.27	5:38	163	177
9	.26	5:45	166	178
10	.26	5:51	164	178

Hill repeats.  Cool (67F) this morning.  Tired, slow warmup.  Repeats went well although used the overpass hill again so the slope was still pretty lame (back to real hills next week).  Kept all the repeats under 6/mi pace and they all felt pretty good.  Only started getting really dead legs on the last couple.

Adrenaline 8 - 449.68 miles.

4.25 miles in 33:40, 7:55/mi, HR 147.

Hot (87F) & sunny.  Just survived.

Adrenaline 8 - 453.93 miles.

6.25 miles in 50:16, 8:02/mi, HR 142.

Flying back home today, so up at 3:15am to run.  Ouch.  Did manage to sleep for a while on one of the flights.  Hot back home....94F right now.  Crazy.  Hoping for some relief before the 20 miler tomorrow but doubting I'll get any.

Adrenaline 8s (Blue) - 237.93 miles.

18 miles in 2:28:00, 8:13/mi, HR 161.

Sunny and hot (78F).  Lots of excuses for only running 18 instead of 20 (2 weeks on east coast, internal time clock off, hot day, poor hydration from plane rides, first run over 14 miles since May) but only reason was that I could barely hack the 18.  Even required a couple of brief walk breaks.  My only solace is that I know I'll get better after I get some more under my belt but does 2 months without really make them this hard?  A 10 minute ice soak made the legs feel a bit better.

Also, time to get some new shoes....after closely inspecting one pair still short of 500 miles I saw plenty of midsole showing where outsole should be.  Another pair is close to 600 miles.  The pair of Asics DS Trainers I ordered at 12.5s are too small....boy are they sized way small.  If I can managed, I'll drag myself to the store today or tomorrow.  I ran today's run without the orthotics since they've been well abused the last couple of weeks.

Asics GT 2120 - 601.98 miles.