The Next Step

Hope everyone had a Happy Father's day.  I had a great day with the family.  Early evening I went on a 21 mile bike ride with a friend.  We mostly just crusied along and talked but was good for the legs.  Pretty nice day still humid but cloudy and cooler.

Another warm (74) and humid morning.  Went to the track today and planned to do 5 x 1k in 3:45 (6:00 pace).  Ran the 2.5 miles to the track as a warmup and felt pretty good.  Jumped into the repeats and here are the splits:

1st - 3:44

2nd - 3:43

3rd - 3:43

4th - 3:44

5th - 3:44

Total: 18:38

As usual the first one I felt kind of sluggish but felt better as I went along.  I had to push pretty hard on the last one to stay on pace but overall it was a good session. Ran a cooldown back from the track and it started pouring ran for the last 1 1/2 miles so got soaked.

We are definitely in summer now.  Another warm and humid day.  Just did an easy run this morning.  Was kind of slow getting going but after a couple of miles felt much better and got into a good pace.  Picked it up the last three miles to around 7:30 pace.  I am going to try to run again this afternoon if I can work it in.  I think my training is starting to get good but still missing a day here and there so hopefully I can be more consistent.

7 miles in 54:51 (7:51 avg)

PM:  I wanted to do a second run tonight but did some things with the family then ran 1 mile with my daughter.  She is starting to get ready for CC this fall so hopefully she will stick with it.

Hot (74), humid and sunny this morning.  I just took it easy this morning.  I was feeling the effects of the heat and humidity so just cruised along.  I felt pretty good running but didn't want to push it.  I am planning a tempo run tomorrow so didn't want to go very hard today.  Looks like this weather is going to last for awhile.  The forecast calls for hot weather for at least the next 5 days.

72:50 (8:06 avg)

Still hot (75) and humid this morning.  Today I planned on doing a tempo run.  The goal was to run 2 x 2m at 6:30 pace with a couple of minutes recovery between.  I have never done this workout before.  I have always done my tempo runs just straight thru but thought this might help me run a faster pace given the weather conditions. I did a two mile warmup then started the first 2 m tempo.  I felt a little sluggish getting started but soon got into the right pace. It was a pretty hard effort but at this point I didn't think I would have any problems with the workout.  The first two miles were 6:33 and 6:31 so was happy to be staying on pace.  Did a couple of minute jog for recovery before I started back into the tempo.  This did not seem to work for me at all.  I felt really bad when I started back at tempo pace.  My legs felt like Jello and I just didn't seem to be able to get going again.  I ran 1 mile in 6:40 but was pushing it real hard so I just shut down and jogged the rest of the way in.  I don't know if this is something you have to get used to or if this workout is not for me.  I really feel like I could have ran the 4 mile tempo straight thur at pace if I hadn't taken the recovery.  I will try it that way next time and see what happens.  I was pretty disappointed at first but I guess it is good to get in 3 tempo miles especially in the heat.

Hot (75) and humid again today but at least there was a little breeze that made it feel better today. I started off real easy today but felt good so gradually picked up the pace as I went along. I probably got close to MP for the last couple of miles but wasn't paying a lot of attention just running how I felt. My parents are coming to visit this weekend so won't be able to get in a long run tomorrow so I will try to get in another run this afternoon to make up for it.

1:09:59 (7:47 avg)