M'kay

12.03 miles in 1:31:53, 7:38/mi, HR 147.

Shortened version of FFLR pushed back from yesterday.  10 miles easy and 2 at marathon pace (although the MP miles were even a bit slow).  The long day yesterday combined with the travel, pre-existing tiredness, a late night, some dehydration, and no real ability to prep this run made me reduce the duration and intensity to something doable without destroying myself.  I figured a couple of MP miles after some easy miles would not exactly simulate a race effort, but would still be an okay run on tired legs.  Just going to chalk this week up to "life happens" and get back on track once I get back home.

8 miles in 57:45, 7:13/mi, HR 152.

Must be something about home-turf running.  Despite another long day yesterday culminating in travel back home, the run today felt good and I felt strong.  I've got a touch of the sniffles (probably from the flights) but all systems go for the run.  Need to focus on sleep the next couple of days to get things back to normal but I think the adjusted schedule of the last couple of days is going to make things okay.

14 miles in 1:42:40, 7:20/mi, HR 152.

Good strong run.  Strides felt comfortable, breathing well controlled, pace very manageable.  Legs started feeling tired around the 10 mile mark but otherwise uneventful.

4 miles in 30:24, 7:36/mi, HR 146.

Legs stiffened up over the past couple of hours but managed to loosen up some.  Left calf just below the knee started getting tighter near the 2 mile turnaround, so stopped to massage the knot.  Still felt tight the remainder of the run but managed to make it back unscathed.

9 miles in 1:06:15, 7:21/mi, HR 150.

Easy run at lunch under overcast sky, a sprinkle of rain, and cool temps (58F).  Upper left calf still tight, so icing it in hopes it'll feel right for tomorrow's hill repeats.

Adrenaline 8 (Yellow)	550.18miles
Adrenaline 8 (Blue)	343.43 miles
Asics 2130 (Blue)	123.70 132.70 miles
NB 903	107.47 miles

12.04 miles in 1:30:48, 7:32/mi, HR 151.  26:54 warmup, 3.42 miles, 7:52/mi, HR 151.  Hill Repeats:  10 x 90 second up, downhill recovery.  25:00 min cooldown, 3.44 mi, 7:16/mi, HR 146.

Repeat	Distance	Pace	HR (avg)	HR (max)
1	.24	6:09	153	171
2	.25	5:57	162	175
3	.25	5:56	164	176
4	.25	5:58	163	176
5	.25	5:56	163	176
6	.25	5:55	162	176
7	.26	5:52	162	175
8	.25	5:59	162	176
9	.25	5:54	162	176
10	.24	6:08	161	174

Hill repeats.  Cool (56F), overcast with some periodic wind gusts (mostly crosswinds but some headwinds.  Same hill as last time (8/28).  5:58/mi average on the repeats, so a :15/mi improvement over last time....wow!  I held back on the first one, not wanting to go out too fast (looks like I held back a bit much).  Not sure what happened on the last one.  Not only did my average pace improve, but my recoveries were much better with a more even paced downhill jog over the course of the repeats, as opposed to the recoveries that just kept taking longer last time.  Focused on relaxed, upright (tough to keep my head up), strong running up the hills.  Focused on repeating "Strong" in my mind instead of letting my mind think about how much things hurt, how tired my legs were, etc....I guess that worked too.  I think I like hill repeats!

4 miles in 30:54, 7:43/mi, HR 143.

Took it real easy for this short double.  I could feel the tightness in my left calf again, so I'm pretty sure it's a mild muscle strain and I need to watch it carefully.  Shouldn't be an issue if I continue to baby it between runs.

Adrenaline 8 (Yellow)	550.18miles
Adrenaline 8 (Blue)	343.43 miles
Asics 2130 (Blue)	132.70 miles
NB 903	107.47 123.53 miles

6.5 miles in 48:41, 7:29/mi, HR 145.

Hard workout yesterday + core exercises yesterday + not quite enough sleep = tired legs today.  Kept the effort light today and things went well considering.  Left calf a bit sore at the start, didn't bother me during the run, but immediately started tightening up afterwards, so more ice and massage in store for it today.

Adrenaline 8 (Yellow)	550.18 556.68 miles
Adrenaline 8 (Blue)	343.43 miles
Asics 2130 (Blue)	132.70 miles
NB 903	123.53 miles

24 miles in 2:59:39, 7:29/mi, HR 152.

Sunny and warm by the end of the run (66F).  Ran 3 x 8 mile loops on my road, 4 out (up) and 4 back (down) each.   First loop in 61:28, second loop in 60:25, third loop in 57:46.  Felt good on the first loop (easy effort), started getting tougher towards the end of the second loop, and legs were definitely tired by the third loop.  Effort went up on the third as I pushed a little to squeak under the 3 hour mark.  Had water every 2.67 miles (except the last stop when I ran out) and GU gels every 5.3 miles (~ 45 minutes), with the first at the 25 minute mark.  No problems from the calf while running, but stiffened up again afterwards.  My left foot bugged me a bit the last 4 miles, similar to the issue I get when wearing the NB903s, but closer to the pinky toe...could feel some pain occasionally when I'd push off and that toe bent.  Guess I'll just have to deal with it.  Ice bath afterwards helped but I'm spent.  Glad this one is in the bank....don't feel like I've done enough 20+ miles this buildup, but that's just the worrier in me.  The good news is that the Course Tool gives me an equivalent flat pace of 7:08 for this run, which is only 0:18/mi slower than my goal MP.  A couple more long runs with a fast finish the next couple of weeks should help make this feel easier.

Adrenaline 8 (Yellow)	556.68 miles
Adrenaline 8 (Blue)	343.43 miles
Asics 2130 (Blue)	132.70 156.70 miles
NB 903	123.53 miles