I only run on days that end in a "y."

Today I let my body dictate the pace.  My legs are tired from the last couple of workouts.My glutes and hamstrings were complaining the whole way and I could not muster a faster pace.  So I just counted today's run as a recovery run.  9:16, 8:15, 8:17, 8:28, 8:30, 8:39, 8:41.  I did not have the energy to do any pick ups.  

4 miles easy pace - no garmin. 5k race tomorrow.

We got a bit of a break with the weather - it was somewhat cooler this morning. But this is Texas - so "cooler" has to be taken in context. Anyway, probably high 60's with 80% hunidity. I started out pretty fast, below 6:00 pace, slowed a bit - overall first mile was a 6:03 - a 1% grade decline to the 1/2 way point. Slowed a bit on the second mile - more mind games than anything else - overall 6:23 2nd mile. Picked it up comimg back towards the finish. 3rd mile was a 6:16 mile. I knew at the 3 mile marker I would not break 19, which was my goal. It read 18:53. Still, I picked it up here to beat my best of 19:37. So I Pr'd by 10 seconds. Aerobically I felt pretty good. Some more power in my legs, and getting through the mental barrier, with a bit cooler weather, and I feel I can break 19:00. I placed 50 out of 5,000 plus runners and 6th in my age group. I feel pretty good about today, no speed work and only base mileage for the last 2 months.  3 miles easy warm up and 3.4 miles easy cool down after the race.

I woke up a bit on the stiff side with quite a bit of hamstring soreness.  I debated running at all, but figured it was important to get the legs loosened up and the blood flowing.  I did 4 recovery miles.  I don't know the pace, but it was SLOW.  I felt much better after the run. 

Nice easy pace today - 7.5 miles.  Still working out some mild soreness in the hamstrings.  I spent 30 minutes and worked with a foam roller last evening.  It seemed to have helped significantly. 

Went out without my Garmin this morning and did not have a route planned out.  I just ran a route that I had not done before, I went out for about 45 minutes, had some water and a Accelerade Gel,  and the came back.  My watch read 1:32:00 when I got home.  I felt good during the run but was done when it was over.  My glutes still have some lingering soreness.  I worked them over last night again with the foam roller.  I mapped out the route and came up with just a hair under 11 miles.  I think this is the longest run I have ever done midweek. 

Base mileage run this morning.  Warm - 75 degrees and high humidity.  I ran 6 miles:  8:38, 7:53, 7:46, 7:55, 7:46, 7:48.  I felt pretty good the entire run.  Switched up shoes and ran in my Lunar Trainers - more responsive than the cushy Vomeros.  Focused on leaning forward, and at some points during the run "pulling the road."  I felt that the "pulling" cue helped keep up the pace. 

2.5 miles warm up.  First hill repeat was 350m, so I had to adjust, i.e., move my starting point further away.  I think I ran the rest between 450 and 500m.  You don't realize how far 500m really is until you measure it out.  Anyway, the first 100m or so was a mild incline, and then the main hill started - mapmyrun.com shows 8% incline, and I think that is about right.  Last 50m leveled off.  I hit the main incline at 6:05 pace each repeat.  I was able to hold this pace pretty much the whole time up.  However, on repeat 5 I was at 10k pace - 6:45 - at the top.  I tried to double my rest time back down, and took about 45 seconds walking break before starting the next repeat.  1 mile cool down back home.  Good workout.  

A bit over 10 miles today, first 4 base pace, followed by 4 @ 7:23, 7:22, 7:24, and 7:23. Base pace last 1.5 miles. This week was a big mileage week for me and I did hills yesterday. So my legs are looking forward to a day off tomorrow. Some pace today was at 7:10 and my carido felt fine. I hooked up with some other runners this morning and one of them paced me at 7:20 which helped a lot.

About 7 and a half today.  First mile was 9:15, and next 6.5 in the 7:40s, with best average mile at 7:39.  Overall I thought it was a good effort.  It is a starting point, that is for sure. 

Today was a 10 miler.  Nice and relaxed pace. Overall pace 8:20 per mile.  Practiced falling forward for most of the run.  Miles/pace:  9:02, 8:17, 8:07, 8:20, 8:30, 8:15, 8:17, 8:27, 8:29, 8:13.

Good quality workout today.  I ran 7 miles: 8:17, 7:44, 7:30, 7:49, 7:38, 7:41 and 7:40. Overall average pace was 7:46 including the first mile.  The heat/humidity was affecting me - by the last 1/2 mile I was struggling to keep pace.  I need to dig out my heart rate monitor to see what my heart rate is at during these runs - I feel that my heart was working at maybe a 7:20 pace to keep up at 7:40 pace.  Trying hard to focus on falling forward and landing and taking off on ball of foot. 

A good solid 10 miles today.  I discovered during a water stop that I had not started my Garmin somewhere along the way and was missing a couple miles of data.  I will have to enter my paces later as I don't have the watch with me.  I was pretty sore this morning, and it took a while to get warmed up.  First mile 9:17, 8:36, 8:28, 8:20, 8:25, 8:33, 8:30, 8:39, 8:43, 8:34. Had some Gu and water at mile 5 to get some electrolytes in me.  Focused on falling forward.

Good run this morning - it seemed a tad bit cooler out, at least the humidity seemed dialed down a bit.  Miles: 9:19, 8:01, 7:42, 7:40, 7:43, 7:46, 7:41, plus .5 mile cool down.  I am experiencing a very slight knee pain, which is something new to me.  I felt it for the first time yesterday.  Not sure what to make of it but I will be paying close attention to it.  I did not find my heart rate monitor strap.  I will look again tonight.  I have a V02Max/Hear rate/ Lactate Acid Threshold assessment this afternoon.   

11 easy today. We came to a point in the trail where it was either going to be 11 miles or 14. My legs are toast. I decided on 11 miles. I treated myself to an ice bath after the run. Overall pace was right at 8:30.

7 miles today.  Nice cool morning - in the 50's.  It took a while for my legs to warm up.  I am not sure if my my mind or legs were tired, or both.  It was just an off morning.  9:55, 8:32, 8:18, 8:25, 8:37, 8:22, 8:15. 

5.5 easy today, legs feeling much better. Good solid 8.5 hours of sleep last night as well.  Ran in my Defyance shoes and they felt good.  Overall pace 8:20:  8:50, 8:12, 8:20, 8:07, 8:07,  (.5 mile) 8:19.

Great steady state run this morning.  Yesterday I felt completely sluggish and this morning it was a complete 180.  I really ran 9.5 miles but did not start my garmin until after the first 1/2 mile.  Overall pace: 7:30:  Splits:  8:00, 7:31, 7:27, 7:26, 7:29, 7:38, 7:35, 7:31, 7:25.  I felt this run was a good confidence booster.

6.5 super easy - treated as a recovery run from yesterday.

A nice run this morning. I felt pretty good the whole run. Overall pace of 7:49. The course was hilly. I picked it up on the last 3. Splits: 8:20, 8:06, 8:09, 7:53, 7:55, 7:55, 8:05, 7:50, 7:38, 7:37, 7:00.

9 easy miles today. Splits: 9:04, 8:27, 8:17, 8:22, 8:28, 8:25, 8:38, 8:24, 8:09. Overall pace 8:28. I felt pretty good today. Ready for the 11 mile progressive run tomorrow.

11 miles today.  I felt like I should have run a bit faster but was satisfied overall.  Splits:  8:50, 8:14, 8:01, 8:05, 8:09, 8:05, 7:43, 8:00, 7:48, 7:51, 7:46.  Take out the first mile and my overall pace would be in the 7:50's. 

6.5 easy today, I did not wear my Garmin (on purpose.)

Managed just 4 miles today - everything hurts.  Taking a couple days off.

6.5 miles easy - average around 8:20 pace. I needed the 2 days off. Feeling pretty good today. I can actually walk around without being sore!