The Next Step

It was cooler this morning (65) and less humid so felt pretty good.  Just a nice easy run this morning.  I felt good and ran down to the park and back.

64:11 (8:02 avg) 

Nice morning.  Cool and cloudy with a light wind.  Today went to the track and planned to do 8 x 800 in under 3:05.  Did a warmup then ran the 800's.  The first one I felt kind of sluggish but the next few felt good as I started to get warmed up. Felt good on most of them but had to start pushing on the last two. The last one I could really feel it which is good.  I am not sure I could have ran another one and stayed on pace.  It was a good workout and gives me some confidence that I am starting to get my fitness back.  Looking forward to planning some upcoming races. Here are the splits:

3:03, 3:02, 3:01, 3:00, 3:02, 3:02, 3:01, 3:01 

Another nice morning. Temp around 67 and no wind.  Was tired this morning.  Could feel the workout from yesterday in my legs.  Just a easy recovery run today. Hope to have some zip back tomorrow.

65:17 (8:10 avg) 

Yesterday was my daughter's Birthday and got caught up in family activities so didn't get a run in.  Today was a nice morning about 68 and light wind.  Felt kind of tired getting going.  I wanted to do something significant today so decided on a progression run.  Ran the last 4 miles in 7:30, 7:15, 7:04, 6:46.  Ended up being a pretty good run.  Not a lot of zip in the legs but at least got some faster running in.

61:31 (7:42 avg) 

Took my daughter to Chicago for her missions trip so had a little time to run at the hotel. I was able to get in 5 miles while they were getting ready.  Felt good but just ran easy.  Tough day emotionally but very proud of her.

Starting to get warm and humid again plus I got out later than normal so felt pretty sticky.  I was dragging a little today.  Not sure why but just felt like a lot of effort to run this easy.  Maybe just the change in temp or could be from all the running around that I have been doing plus lack of sleep.

64:25 (8:05 avg) 

Warm and humid this morning.  I was dragging this morning and didn't feel like I had much energy.  My legs just felt heavy.  I planned a 4 mile tempo for today but didn't feel very good going into it.  I started the tempo after a warmup and didn't feel good from the start.  Pushed the 1st mile in 6:45 but there was no way I was going to hold that for 3 more miles.  Decided to cut it short and see how the rest of the week goes.

65:04 (8:08 avg) 

Hot (78) and very humid this morning.  For the third day in a row I felt really tired.  Just no energy and heavy legs.  I decided to just do a super easy recovery run and see how I feel tomorrow.  It was a struggle the whole way and the heat was really bothering me.  When I got back I felt kind of sick from the heat.  I have been fortunate to not have to run much in the heat this summer but because of this my body is definitely not adjusted.

60:36 (8:41 avg) 

Much cooler this morning (65) but windy.  The recovery run yesterday seemed to help restore some energy to the legs plus the better weather helped.  I felt pretty good.  

Went to the track today and ran 6 x 1k with 400 recovery then did 4 x 200 with 200 recovery.  Goal for the 1k was 3:50, goal for 200s was to run hard but under control.  After a warmup I started the first 1k.  Felt good but had a hard time getting the legs moving.  The next few repeats felt good and pace was good.  Started to feel some heaviness in my legs on the 4th one and the 5th was really feeling it.  The last one I couldn't hold the pace that I had on the other ones.  I probably ran the middle repeats a little fast. All of these were about 6:00 pace which I was really please with. I would like to be able to keep these consistent and not lose the pace at the end.  I would really like to be able to finish faster than I started.  The 200s were good but really had heavy legs toward the end of each one.  Overall I was really happy with this workout especially after the week that I have had so far.  Here are the splits:

 1k: 3:47, 3:44, 3:45, 3:46, 3:47, 3:53

200s: 37.4, 37.8, 37.4, 37.1

Another great morning with temp around 60 and lower humidity.  Felt pretty good today after yesterday's work out.  I was stiff and tight starting out so was pretty slow but got going better after a few miles.  Ended up feeling good.

65:31 (8:11 avg) 

Another great morning with temp in low 60's and low humidity.  Felt really good today.  Running seemed easy but I still didn't push it.  This has been a good week for me.  I think the highest mileage week of the year.  Just want to keep building slowly and working on my speed.

1:20:23 (8:02 avg) 

This morning we were able to Skype with our daughter in the Philipines (no way I was missing that) then had meetings so had to run later in the day.  By the time I was free it was 90 and high humidity so stayed inside on the TM.  Felt really good today.  Never know how to take it when it is on the TM.  So hopefully tomorrow I will get a better chance to see where I am at.  Hope the weather cools down.

62:36 (7:50 avg) 

Warm (78) and humid this morning.  Luckily there was some cloud cover so that helped.  Just an easy run today.  Actually felt pretty good.  Did 6 x strides toward the end.

64:34 (8:04 avg) 

Talked with Ashtin again this morning so was out later than normal.  It was hot (82) and humid.  Planned a tempo today but went to the track so I could have easier access to fluids.  Plan was for a 4 mile tempo at 6:40 pace.  Warmed up and then started the tempo.  Felt pretty good getting going.  It always seems like the first mile is tough.  Second mile I felt smooth and controlled but was wondering if I would be able to hold the pace because the heat was getting to me.  Third mile I really started feeling it and the last 1/2 of this mile I was starting to push hard.  I stopped after this because I felt like it would almost be like race pace to finish the last mile.  The heat was really getting to me and not really the best conditions for a tempo.  Just don't seem to be able to do well in the heat.  I was happy with the workout.  I hit the pace I was looking for and will give me something to build on.  I hope next week I can repeat in better conditions.

Here are the splits: 6:41, 6:36. 6:38 

 PM:  Still really hot outside so got in a few extra miles on the TM. First double I have ran in awhile.  Since it is so hot outside thought I would break up my runs into two shorter ones so I won't have to be out so long.  

40:08 (8:02 avg) 

It was hot (75) and humid again this morning.  I felt pretty sluggish this morning.  Probably from the workout and second run yesterday.  Definitely not used to that.  I did feel a little better as I went along.  I had an early meeting today so cut the run short and may try a second run again today if I have time.

49:23 (8:14 avg) 

Drove to NY yesterday so no run.  Ran this morning on the hotel TM.  Was in the city so didn't have a good route planned out.  Felt good but just ran easy.

Philadelphia, PA: Warm (79) and humid this morning.  Just ran easy but felt pretty good.  Kind of tired from all of the travel but glad to get outside and get a few miles in.  Trying to get back into a normal routine but the travel is making it difficult to get any workouts in.

Philadelphia, PA: It was warm (77) and humid this morning.  Felt good and just took it easy. Was soaked with sweat when I finished.  Looking forward to a break in the humidity.

64:02 (8:00 avg) 

Philadelphia, PA: Warm (72) and humid again this morning.  Wanted to run a 4 mile tempo this morning.  Ran a couple of miles warm up then started.  From the start I didn't have it today.  My legs just felt like lead and couldn't get going.  Decided to bring the pace down some and at least get some faster running in.  Managed 3 miles in 6:53, 6:53, 6:54.  Not bad but not where I want to be.  Just assume the heat and running around the last fews days has taken something out of me.

53:58 (7:43 avg) 

Philadelphia, PA:  Been working this week and have the family with me so doing site seeing with them so it has been hard to get my running in.  Got a few miles in before we went to dinner.  Felt good and ran easy.  It was a nice with temps in the 70's.

Back home from a lot of traveling around.  I had a great time with my family on a business trip but it didn't leave much time for running.  Also, picked up my oldest daughter at New York from here missions trip then drove home so missed running yesterday.  

Got back around 6:00 and it was absolutely beautiful day so got out for a run.  Felt really good (probably from the low mileage week).  After about 3 miles decided to do a progression run and see how it went.  I hated to waste a day when I felt this good.  Ran the last 4 miles in 7:15, 7:01, 6:45, 6:32.  Felt really good to push it some. Hopefully, I can get back to a normal schedule and get my mileage back to where it needs to be.

58:53 (7:21 avg) 

Another awesome day. It was around 70 and very windy.  Was able to get in an easy recovery run in the afternoon and felt good.

39:26 (7:53 avg) 

Honolulu, HI: Got in before the tropical storm hit but still raining pretty good so ran on the TM for a few miles just to shake off the effects of the long flight.  Took it real easy and felt pretty good.

42:12  

Honolulu, HI: The tropical storm fizzled out which is good so was able to get outside this morning.  Ran the loop around Diamond Head.  It was warm (79), very humid and very windy.  I felt a little sluggish this morning and just ran easy.  Ran 4 x 100 strides at the end.

1:15:36 (8:24 avg) 

Honolulu, HI:  Warm (78), humid and windy.  Planned a 4 mile tempo today so ran down by the beach and then up the canal to keep it flat so I could get more consistent splits.  Ran a 2 mile warmup and then ran the 4 mile tempo.  Felt pretty good most of the way.  Didn't feel like I was pushing too hard.  It was hard to check my pace on the Garmin since it was dark and misty rain but the splits turned out pretty good.  Ran 6:51, 6:49, 6:41, 6:41. The last mile was back into the wind so I was happy to keep the pace even.

53:05 (7:35 avg)