Runnin' in Mud...

Yeah, it was hot...92F, but not much humidity.  Here in the south, it can be 95F or so in the summer, but with only 30-40%, it feels quite comfortable.  July and August usually bring about humidity ranges in the 90%, especially in the morning hours.  Those are survivial runs.

The workout started off with 4x1000m and then some faster/shorter stuff.  I felt VERY strong, I decided to to 6x1000m w/1:00 rec. and then ran 4x400m @ ~mile race pace.  I know that I should not always kill myself in workouts, but I could have done much more.  This boosted my confidence, as I know my fitness is coming along.  By the way, I hit 40mpw for the first time in about 6 months. 

This was one of those days that I had to make myself get out of the door.  I made a deal with myself that if after 1 mile, I didn't feel great, that I could come back home.  Needless to say, after .25 warmup out of our neighborhood, things were "normal."  I have a goal to try to run everyday.  I am building up to some, hopefully, of the highest mileage I have ever run this Summer, so I need to keep the easy days - easy!  I have a tendency to rush some of my easy days because I have something else to do or somewhere else to be.  Mile 1 was a bit quick, so I intentionally backed way off and tried to stay as close to 8:00 pace throughout.  What pacing  - 5 miles in 39:59.77. 

Yardwork does not count toward mileage, does it?   

Just trudging along in the heat.  Lots to do after this run and not much to say.  Everything is feeling good.  Tempo run in the a.m. tomorrow.  We'll see what the world looks like again at 5:00 a.m.

As I stated in a previous post, I am basically just basebuilding/regaining fitness after an injury (I hate that word)!  I am not following any specific plan, but running by feel.  Mentally, I have a schedule in my head that I would like to follow, but have freedom to strike the schedule if I feel the need.  I did awake in the morning rather early to run (5:00 a.m.).  My body was stiffer than normal, so I decided to arrange my work schedule to run in the afternoon.  Bad decision, as the a.m. produced a temperature of ~66F, while 3:00 p.m. brought about 91F.  Needless to say, the tempo run got nixed, but I ran a really hilly course and pushed the uphill portions, sometimes even repeating the hills that I encountered.  I feel the workout in my legs today.  I estimate that I was pushing the uphill portion at ~6:40 pace or so.

In the past, if I had a tough workout scheduled, I would make SURE that I did it that day, even if I didn't feel so good.  A good friend and 2:30 marathoner advised me to run more by feel and take the easy days - easy!  The approach seems to be working, as my running seems fun again!

On another note, our previous Church in Tennessee (Germantown Baptist Church) sponsored two of our friends to be missionaries in Eldoret, Kenya.  They came over for dinner last night and brought me a book, Run to Win - The training secrets of the Kenyan Runner.  It was written by Jurg Wirz.  Also, they had previously asked for clothing donations, etc.  They know that I run and have somewhat of a shoe fetish.  In the past year, I have sent them ~15 pair of Nike running shoes.  Sure, they have a few miles on them, but appear to be brand new and the children who have nothing think they are the greatest gifts ever.  Imagine, I am providing (possible) Olympians/Nat. Champs with running shoes at an early age.  Wow!  Our friends operate an orphanage and are opening two schools in the near future.  Observing photographs and hearing stories about life in Kenya really makes me appreciate just how good the majority of us here in the U.S. have it.  Be thankful!

P.S. I hope that the reading of the book will produce some new PR's.  If so, I will happily share said secrets!  Run Well!   

Big fat zero today.  I was fine, but my wife, who is pregnant, was not.  Over the past few years, she has had a few kidney stones.  Thursday morning was pretty painful for her and later, she found herself in the ER with such terrible pain.  I left work early to help with our child while my wife was bedridden.  I could not work up the courage to say, "Honey, you mind if I go out for a quick run?"  I didn't want to take risk, especially with Father's Day right around the corner.  I do have a cheap treadmill upstairs, but dreaded the thought of pounding out a few miles on it.   

Just some easy miles here on my hilly course.  I pushed a few of the hills, but remembered that this was an easy day and backed off.  I have a track workout planned tomorrow.

Due to our schedule, I snuck this one in the afternoon at 2:30 p.m.  Yes, it was 94F out and felt even hotter on the track.  I am VERY diligent about my hydration and making sure that I don't over exert myself.  I had planned to do 6x1000m @ CV pace w/1:00 rec.  Every other repeat left me 200m from my previous starting point (drinks/towel).  Sure, I could have cut my repeats to 800m and finished where I had started, but I decided to lengthen each repeat to 1200m - hmmm!  Everything was clicking and I felt strong, despite the heat.  I finished the workout off with 6x200m at mile race pace.  I have also, tentatively, planned to run a 5k on 6/23.  It is on a hilly course and it will be hot and humid.  I am using as a training run for my goal 5k race on 07/03.