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

Outside temp: 70 degrees, Humidity:  70%, Overcast

Easy miles today.  Did not have enough time to get a full 7 in.  My son was sick and I was up at 4:30 am. 

8:30 overall pace: 9:20, 8:35, 8:24, 8:30, 8:28, 8:18

70 degrees, 70% humidity, overcast.

2 miles warm up, 8:41, 8:18 followed by 1 mile at 10k pace, 6:34, 1 mile easy at 7:58, followed by 1 mile at 6:45, followed by 2 miles easy, 8:06 and 7:56. 

Good workout.  I have not run fast miles since my 5k a few weeks back.  I used to be able to go out and run 6 mile repeats in the 6:20 - 6:30 range.  Today I just did 2 and they were slower.  It is taking a leap of faith here by sacrificing some of my speed that I used to have for higher mileage and running every day.  Hopefully it will all pay off come marathon day. :-)

I don't have high hopes for Saturday's 10k.  The weather is going to be even warmer this weekend.  Add that to my lack of speed workouts = slow. 

70 degrees, 70% humidity, overcast.

Easy run today - overall pace 8:47.  9:26, 8:47, 8:34, 8:43, 8:36, 8:37.  It took about 3 miles to work out some tightness.  I let how my legs felt dictate the pace. 

65 - 70 degrees, 70% humdity, dawn.

I decided for a change of scenery this morning and drove down to Town Lake.  I had a pretty good run - SS run - 1 mile warm up and then tried for 7 miles in the 7:40s.  

Overall pace: 7:48.  Splits: 8:24, 7:50, 7:39, 7:45, 7:54, 7:46, 7:42, 7:28.

First day running in 3 days.  I had some inflamation issue going on with one of my glutes.  Today it felt much better, but I was still afraid to push it too much.  I will do my 10 mile workout tomorrow. 

72 degrees, 75% humidity, dark.

8:35 overall average.  9:33, 8:39, 8:03, 8:27, 8:27, 8:20.

72 degrees, 87% humidity, dawn.

I drove downtown this morning to run on Town Lake trail.  I also wore my Lunar Trainers.  Last night when I got my shoes ready I noticed that they did not have any inserts in them.  That means the last couple times I wore them I did so without inserts.  Anyway, they felt great (with inserts) and my legs felt good as well.  Will run in them again tomorrow and see how it goes.

Overall 8:14 pace - splits: 9:04, 8:20, 8:17, 7:56, 7:52, 8:10, 8:11, 7:59.

75 degrees, 85% humidity, dark/dawn.

Pretty good run this morning.  No lingering soreness or pain.  I think last weeks 30 miles and 3 days off helped.  Pain in upper glute that affected me over the weekend is almost completely gone.

Humidity starts to affect me between miles 3 - 4.  This would make sense as this is when my body is warmed up.  My breathing is not labored, but I can feel my heart working hard.

Overall pace of 8:11 - Splits: 8:42, 8:07, 8:02, 8:01, 8:03, 8:14, 8:04.  Water stop at mile 4.

78 degrees, 80% humdity, dawn/overcast.

It was a warm one this morning.  Made a water stop at mile 5 and another quick stop at 6.5 miles.

Overall pace 8:01.  Splits: 8:37, 8:03, 8:06, 7:56, 7:56, 8:11, 8:06, 8:13.

Steamy this morning: 74 degrees, 91% humidity, dawn/overcast.

Good 6 easy miles today.  Overall pace: 8:02, splits: 8:44, 8:01, 7:45, 7:57, 7:56, 7:51.

I wore some new shoes today, NB 800 Rs.  These are brand new and made specifically for midfoot runners.  I was skeptical at first, but had found some favorable reviews out there on the web.  I figured the worst that could happen was that I tried them on and if I had not liked them, I would have sent them back.  Anyway, the shoes felt great - nothing caused any discomfort during the run, not a bit of shin pain or anything.  They are fairly light and quite responsive.  I felt a much better transfer of energy as well.  Hopefully they will hold up well. 

Overall my legs are feeling great lately.  I have also been wearing recovery socks and find significant benefit from them, specifically, less muscle soreness and better recovery.

75 degrees, 85% humidity

Good long run today. I felt pretty strong in the beginning, but the conditions took their toll in the last few miles. My legs got a bit heavy towards the end as well. Got a couple miles in the 7:30's.

Overall pace: 7:59 Splits: 8:16, 8:23, 7:53, 7:41, 7:36, 7:39, 7:55, 7:52, 7:56, 8:08, 8:37, 8:04, 8:21.

77 degrees, 80% humidity, 5:45 am.

Easy 6.5 today. 

This morning was one of those runs where perceived effort was > than actual effort.  I thought I was running along at a good clip and would glance at my watch and see 9:00 or 8:30 pace - especially the first 2 miles.  (I hate when that happens.)  Muggy conditions, too.

I will run a 10 mile progressive tomorrow.

Overall pace for today:  8:26.  Splits:  9:24, 8:40, 8:07, 8:12, 8:15, 8:03.

77 degrees, 75% humidity, 6 am.

Very warm and muggy this morning.  The plan was to run a 10 mile progressive run - the weather is definitely taking 20 seconds or so off per mile pace.  I just could not seem to drop the pace like I wanted to and "got stuck" so to speak in the 7:50's.  It took a lot of effort to just drop the last mile down to 7:40 - somewhat frustrating.

Overall pace: 7:59

Splits:  8:51, 8:18, 7:56, 7:55, 7:51, 7:53, 7:50, 7:56, 7:54, 7:40,

77 degrees, 70% humidity, dawn.

6 easy/recovery type miles. 

75 degrees, 75% humidity, dawn, stong breeze.

I rode my motocycle to the neighborhood track this morning as I took a large pitcher of ice water with me.  It worked out great as I as able to take 30 second breaks in between repeats to towel off and cool down with the water. 

I took off down the road for a 2 mile out and back to warm up before the first repeat.

Here are the splits;

2 miles warm up - 9:11, 8:12

1.5 miles @ 6:50 pace, follwed by .75 miles easy at 8:06

1.5 miles @ 6:45 pace, followed by .75 miles easy @ 8:04

1 mile @ 6:24 pace, followed by .50 mile easy @ 8:30

2 miles cool down @ 8:00 pace.

Slept in this morning.  I knew I only had a 5 mile run today, so I decided I would go to the indoor track at the gym during lunch.

5 miles @ 7:50 - 8:10 pace.

76 degrees, 70% humidity, 6:45 am.

I missed the main group taking off at 6 am. My 18 month old daughter decided it was party time a 3 am.

I had my auto lap feature turned off from Thursday. So I have no splits. The run was 14 miles of hills, the midpoint being what we call Mt Bonnel. It is really a huge hill with a 3 phase climb, and some good hills to get there.

Overall pace was 7:59 with warm up miles and hills. Overall pretty satisfied with the effort.

77 degrees, 80% humidity, dark/dawn.

Nice breeze this morning to help cool off.  A little bit stiff and sore from Saturday's run.  Nothing major though.

2.6 miles warm up to the track. 

6 miles on the track.  16 400m with 200 m jog in between. 

400 m splits:  1:50, 1:52, 1:52, 1:53, 1:53, 1:51, 1:54, 1:53, 1:53, 1:55, 1:54, 1:50, 1:51, 1:56, 1:55, 1:52.

200 m splits around 1:00 to 1:05.

Overall pace of track workout 7:43 pace.

1.4 miles cool down back to the house. 

77 degrees, 70% humidity, dawn

6.25 recovery paced miles - overall 8:30 pace.

78 degrees, 60% humidity

Record highs down here - 104 forecast for today - but the high pressure system has dropped the humidity levels.  It makes a big difference.

10 miles base pace today - I thought I would push it a bit and it turned into a bit of a progressive run.  Mile 6 - 7 had some substantial hill climbs. 

Splits:  9:20, 8:21, 7:56, 7:58, 7:46, 7:44, 8:10, 7:49, 7:35, 7:40.

Six easy/recovery miles on the treadmill during lunchtime.  8:20's.

5 recovery based miles - nice and slow. Planning on 15 tomorrow with 4-5 at MGP.

HOT this morning - 83 degrees at 6 am, 65% humidity

14 miles - overall 7:50 pace - good run today.

Splits: 8:54, 8:31, 8:04, 7:32, 7:53, 7:51, 8:08, 8:10 (hills), 7:40, 7:37, 7:14, 7:34, 6:58, 7:30

Did not take any GU's, but had plenty of gatorade at the water stops.

78 degrees - 60% humidity - dawn

Wanted to get in 10 miles this morning but had to cut it a bit short to get back home and help get the kids ready.  Simple out and back with water at miles 3 and 6.  Goal was to go out and run a steady state run @ 7:50 pace. 

Overall 8:01 pace including the warm up miles.

Splits: 9:07, 8:05, 7:49, 7:47, 7:51, 7:54, 7:54, 7:50, 7:43, 7:50.

6.75 easy/recovery miles.  Overall 8:30's.  First couple miles super slow and picked it up a little towards the end.