Doing What I Can

by 10:45 am it was already 95 and 103 heat index, these are the conditions that ended my planned 4-5 miler at 3 miles. unbearable heat. 21:17, including a 6:53 2nd mile for a total avg pace of 7:06.

nicer day today. mid to upper 80s with not as much humidity. h.i. only around 90 today. splits:

1- 7:10.1

2- 7:09.4

3- 6:58.1

4- 6:51.7

5- 6:55.2

TOTAL-- 35:04, 7:01 avg pace, felt pretty good

better weather today, 80 degrees with dewpoints down to 65, still humid but felt a lot better compared to 75 all of the last 3 weeks. cloudy with rain helped too. splits:

1- 7:41.1

2- 7:36.1

3- 7:29.2

4- 7:28.1

5- 7:21.9

TOTAL-- 37:36, 7:31 avg pace

4 early am miles, 30:13, 7:33 avg pace.

actually took monday off, but i dont feel like going back and retyping everything...so today was actually 4, monday was the 0.

6 today, didnt have any time to run yesterday. got out about 6:30 pm and it was still 90 degrees, h.i was lower though, only 93. a little relief. felt good, course was hilly and a good challenge. splits:

1- 7:08.5

2- 7:02.1

3- 7:22.3

4- 7:03.8

5- 7:12.0

6- 7:07.7

TOTAL-- 42:56, 7:09 pace

5 miles after work, only 84 today, felt great! trail was awesome this evening, splits:

1- 7:08.9

2- 7:03.1

3- 6:57.6

4- 6:57.7

5- 6:54.4

TOTAL-- 35:01, 7:00 avg pace

repeats today. did 2x1600 and 1x800. 3 min set breaks. splits: 5:35.8, 5:48.4, and 2:45.6 on the 8. felt good on the first one, got tired quite easily for the last 2 though. will go swim some laps tonight to build more cardio.

6 watchless miles today, i accidently left it at home, but that was ok, it was kinda nice just running. beautiful weather, 81 with no humidity and dew point clear down to 52, nice relief from weeks past. swam last night, will head out for a bike here in a lil bit tonight!

fartlek today, very hard work to get my legs moving due to a quick turnaround coupled with an early morning run. 1,3,5 on followed by 5,3,1,1 on, one minute rep breaks, 2 minute set break on the first 3 on the second and a 2 between the last 1's. felt pretty tired.

4 hard tonight after work. progression run, got better as i went. splits:

1- 7:00.4

2- 6:25.4

3- 6:17.2

4- 6:03.2

TOTAL-- 25:46, 6:26 avg pace

longer run today 7.2 in 50:11, 6:58 avg pace. felt easy enough

5 miles today, i was pretty much unconscious i had so much crap going on i didnt even realize i was running.

1- 6:58.0

2- 6:55.7

3- 6:51.0

4- 6:59.6

5- 6:54.2

TOTAL--34:38, 6:55.5 avg pace

8 repeat 400s, wasnt feelin it

killed it today, great weather and i felt awesome uphill downhill, wherever i ran. SPlits:

1- 6:48

2- 6:42

3- 6:50 (20:20 at 3 miles, halfway)

4- 6:31

5- 6:44

6- 6:31

TOTAL-- 40:06, 6:41 avg pace

First half was 20:20, last half was 34 seconds faster than the first, clocked in at 19:46

6 even paced.

1- 7:33.6

2- 7:23.1

3- 7:32.0

4- 7:07.2

5- 7:15.6

6- 7:21.2

TOTAL-- 44:12, 7:22 avg pace, nice negative split again, 22:28 first 3, 21:44 last half

excellent run this morning, surprising given that it was a wake up and go. it was one of those runs where the uphills, downhills and flats all felt equal, and i just kept it even paced. Splits:

1- 7:14.3

2- 6:43.8

3- 7:05.1

4- 6:59.5

5- 6:57.2

6- 7:07.0

TOTAL-- 42:06, 7:01 avg pace

8 miles tonight to relieve some life stress, felt great to get out and just hit a steady pace which i kept for a long time. splits:

1- 7:08.0

2- 6:56.5

3- 7:02.7

4- 6:52.4

5- 7:04.9

6- 6:56.0

7- 7:04.2

8- 7:03.4

TOTAL-- 56:08, 7:01 avg pace

6 tough ones today. i dunno if i was just tired from yesterday or the hot weather or what, but i was hurtin. 4x800 with 2-2:30 rest. 2:41, 2:40, 2:45, 2:47. 1 warm up and 3 cool down.

5.25 early am miles starting at 6 am very humid already. 39:43, 7:34 pace

killed it tonight after a long day at work, somethin about runnin in the cool twilight just is awesome. Splits:

1- 6:53.5

2- 6:24.6

3- 6:27.4 (19:45 first 3 miles)

4- 6:14.5

5- 6:00.5 (just about broke 6) just flowing

6- 6:15.1

TOTAL-- 38:15, 6:22.5 avg pace

18:30 last 3 miles, 75 second (1:15 negative split) good deal

5 mp miles today, they felt easy tho, i truly felt effortwise as if i was in easy mileage mode. splits:

1- 6:51.2

2- 6:48.5

3- 6:50.5

4- 6:49.6

5- 6:53.6

TOTAL-- 34:13, 6:51 avg pace, pretty even splits, all within 5 seconds of each other

2

5k today, didn't run great. first mile in 5:35, 2nd in 5:57, 3rd in 6:10, with 32 seconds to close the final .1. didnt feel great, didnt have much energy. was surprised with how crappy i felt.

6 tonight after work, felt pretty good. nice and cool although it was a little humid. splits:

1- 7:15.6

2- 7:02.1

3- 7:06.1

4- 6:57.1

5- 6:58.2

6- 7:21.1

TOTAL-- 42:40, 7:07 avg pace

pretty good workout tonight after work, a late one (9:50 pm start). very hilly course, i didnt expect it to be, but it was crazy, so i am very happy with my splits given the amount of large hills i did. Splits:

1- 6:47.6

2- 6:31.9

3- 6:17.8

4- 6:31.0

5- 6:25.5

6- 6:03.4

TOTAL-- 38:37, 6:26 avg pace

a nice nighttime tempo

7 today in the wet conditions, been raining all day, and although it had stopped for my run i still got pretty wet and muddy. nice temps tho, mid-60s, very good for a shakeout run. i didnt have splits, but once i hit the greenbelt trail i was able to get random cross-sections for my run because there are markers on the trail, the 4 random splits i got mid-run were 6:51, 6:52, and then later 7:05 and 7:05. i was able to get the turnaround, which was 3.5 miles in 24:25, 6:59 pace, so apparently the first half was decently paced. Ended the run at 7 miles in 49:47, 7:07 avg pace. 8x50 meter strides after

7 miles in the heat, 100 heat index today, def wore me out. was gonna do a full ladder, 800, 1200, 1600 then come back down 1200 and 800 but the way back down i managed 2 400s. hit the 2:49, 4:14 for 1200, and 5:41 for the mile, then complete exhaustion set in and i was lucky to make it back home