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

I accidentally deleted this entry - I was looking at the calendar wrong.  Oh well, I did 8 miles of base around 7:40 to 7:50 pace.  I used the falling forward cue.

I don't know what I was doing - deleted this entry as well.  Again, another base day in the 7:45 - 7:55 range.  Cue was running on water.

Today I ran 6.5 miles, 1.76 warm up, 8:30 first mile, 7:50 next .75 miles, followed by 2 miles rolling down hills, 7:16 and 7:16 both miles, thought I was faster than that as when I kept checking my Garmin I would see 7:05 - 7:10.  Could have slowed down a bit on the slight incline stretches.  Turned around and ran back up 2.8 miles - 8:06, 7:55, and last .75 at 7:53.  Pretty good paces coming back up the hills.

I found that around 7:10 pace my breathing becomes labored.  Not overly so, but I can feel it, for sure.  It was also about 70 degrees this morning and 80% humidity. 

Focused on forming a circle with my hands on the down hills.  I performed this reasonably well.  It makes one focus on keeping the core engaged, and I feel that I already have a pretty good grasp on doing this during my runs.

OK, today I ran 10 miles.  The first 4.5 I ran base pace.  Last night I had some good quad soreness from the hills, but most of that was gone when I woke up.  But it still took a good mile to get warmed up.  Starting at mile 4.5 I started picking up the pace to a 7:25.  The stretch of road I took is an overall net decline going out and an overall net incline coming back.  Therefore,  I was somewhat fighting the incline on miles 5-8.  Sometimes I struggle to keep a steady and even pace, and I am still getting used to "feeling" the pace rather than looking at my garmin all the time.  Looking at my overall miles 7:25 seems like a good short term target.  My breathing was always under control, even at some points when I was running a 7:15 - 7:20.  My legs were a bit tired towards the end.  I am wondering if on longer runs such as this I need to eat some carbs before I got out to keep my energy up.  I almost took a gel with me but figured I did not have water and left it at home.  Next time I will drink some Cytomax before heading out and see if that helps keep my energy up.  Miles:  9:08, 8:05, 7:49, 7:53, 7:44, 7:34, 7:36, 7:34, 8:15, 7:55.

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.