The Next Step

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)