sub-3 or blow-up trying

Real humid again.  Did TM at the gym- 3 mile warm-up, 6 x 800 (3min, 2:58, 2:56, 3min, 2:56, 2:52)- 8 miles total.

Did 3.5 miles slowly on TM at home.

Ran 2 miles with my daughter in 16:30 and then did a 9.5 miles loop on my own.  Achilles were sore today- not good!  I'll need to run easy for a few days. 

Achilles still sore...slogged 9.5 miles, 6 of them slowly through Whites Woods trails.  Hopefully this will go away soon. 

Ran 10 miles w/Ed @ 8:15 pace.  Beautiful out- achilles still sore, yet much better than earlier in the week. 

7 slow miles w/my wife. 

Did 9.5 miles out in the heat @ just under 8:40 pace- achilles still sore.

Did 9.5 miles again in the heat @ about an 8:25 pace- achilles a little less sore today. 

Hot and humid out- 93 degrees and sunny when I left.  Decided to run the Road Race and see how far I could manage in the heat.  Started strong w/2 firm miles (6:08,6:37), stopped for water at a spicket and pushed another mile and a half or so until the next spicket (stopped my watch while drinking)- kept it firm for 5 miles total (6:32,6:50/water in middle, 6:36)- 6:33 avg pace for the 5 miles- jogged it in for 7 miles total. 

If the road race this weekend (1pm start) is as hot, I'm in trouble!  Good to run at a firmer pace today- tiny bit of achilles irritation, but not as bad. 

Mid-90's and wanted to get a tempo in before going to Red Sox/Yankees game.  Did TM workout at the gym (79 degree temp for AC)- 2 mile warm-up and then a quick 5 (6:22,6:18,6:15,6:10,6:00)- 7 total and was a sweaty mess!

Game delayed until 10:30pm, but worth the wait.  Go Sox!

Little cooler out- high 70's.  Was going to take 2 days off before the road race this weekend, but decided my mileage really isn't high enough to justify a taper.  Went 6.25 miles, part road and part trail alongside 2 of my girls riding bikes.  Did mile 5 and part of mile 6 at 6:45 pace to try to get a bit of a feel for this weekend.  I'm not sure if I'm up for 7 on a challenging course at 1pm start time.  We'll see...stay positive.   

Very happy with today's time- pr'd by about 20 seconds for this course.  There's a very steep hill (9% grade) that goes down at mile 1 and up at mile 7.  The achilles were sore today, so I wasn't sure how long I'd last.  Started a bit more conservative than last year.  I'll have the official time later, but here's the splits according to my garmin...

Mile 1:  5:51 (12 seconds slower than last year)

Mile 2:  6:32 (2 seconds slower)

Mile 3:  6:38 (2 seconds faster)

Mile 4:  6:57 (5-10 seconds faster)

Mile 5:  6:42 ( this was the breakthrough- right around 7min last year)

Mile 6:  6:46 (same as last year)

Mile 7:  7:43 (just holding steady on the hill and able to pick it up again on the straight away)

Final .1:  :32 (able to kick in a 5:20 pace for the final stretch)

Total time:  According to garmin 47:45...I'll put the official time down later (47:44).  Very satisfied with the run!

10 miles outside- 8 @ about an 8:10 pace. 

4 in evening on TM @ 9min pace.

Ran with my oldest daughter a local 5k.  It was 80 degrees out and partly cloudy- a little warm, but not that bad.  There were about 200 runners, but few high schoolers out. 

Mile1:  6:17 (2/3 of it was uphill- a little bit rolling).

Mile 2:  6:43 (more uphill than downhill)

Mile 3:  6:16 (more downhill than uphill...nobody near me, so lost focus a bit, probably could have run closer to 6min pace)

Last .1:  5:33 pace

Overall, I was 2 seconds slower than my pr on this course.  It's a challenging run and w/a little more focus I could have easily chopped 10-15 seconds off my time.  Feeling good though about my running.  My daughter got first place for her age group- it was fun running this with her!

75 out and pleasant.  Ran 10.5 miles w/2 firm ones at mile 2 (6:17) and mile 7 (6:02).  Went to the track and back by the back route. 

Thunderstorms- did 3 miles on TM at the gym + leg workout on weights for the first time since last Fall.  May keep light weight training going through most of the summer to increase my leg strength. 

Ran 9 miles alongside two of our girls with bikes- mostly 8-8:30 pace.  We stopped at the track for a few laps of speedwork for my oldest.  We did 4 x 200 (43,42,40,40)- 5:20-30ish pace.  Miles 4-7 were on trails and then I kicked mile 8 in 5:58 before a final uphill "cooldown".  My 8-year-old impressed me be running two 200's barefooted on the track- 40 seconds each to prove she could keep up with us (she then got bored and played by a sandpile).  She's going to be a little speedster!

8 miles w/my wife- 3 of them on trails. 

Ran mid-afternoon in the low 80's- did 3miles w/my oldest daughter @ 9min pace, ran 2-miles @ mp (7:07,7:24), jogged a mile, ran another mp (7:16), jogged a mile, ran 2 more mp's (6:57,6:57), and then jogged the rest of the way in for 12.5 total- tough stretch to go w/out any water! 

20 minutes of weights at the gym + quick 4 miles on TM- 2 at mp (6:58,6:48).  Hope to get an evening run in after meetings and dinner. 

Thunderstorms, so did TM workout...

2 miles warm-up

2 x 400@ 6min pace

2 x 800@ 6min pace

2 x 1200@ 6min pace

2 x 1600 @ 6min pace

Jogged .25 between all sets and kept things going continuously for 9 miles total (5 @ 6min pace).

Ran 10.25 miles @ 8:30 pace in the pouring rain. 

4 miles on the TM slow + 20 min weights. 

Ran another 9.65 miles w/Ed- kept an 8:11 pace. 

Headed down to the track and was planning to run 400's.  Got 2 in (78,76) before a thunderstorm struck.  Stayed up under the shed for almost an hour and then headed back home in the pouring rain.  Decided to give one hard mile on the way home and did it in 5:47.  Ran total of 5.25 and finally hit 60 miles for the first time since late March/early April. 

Ran 13.6 miles, 3.5 of them with my wife.  Kept it at a nice, slow pace- 9-9:30ish most of the way. 

Ran 8.75 miles, 6 of them on trails, alongside 2 of my girls riding bikes. 

Did 20-min of weights at the gym and then went on a loop through Morris w/final 1.5 miles on trails.  It was mid-80's and humid, so I decided to break up my threshold miles.  Started w/1-mile warm-up and then 2-mile tempo slightly uphill (6:41,6:32) jogged two more slowly and then went into a 2nd 2-mile tempo slightly downhill (6:28,6:10) and then jogged the rest back to the gym- 9.9 miles total. 

Ran 2-miles down to the track w/2 of my girls on bikes.  Did 200 x 4 w/my 13-year-old (36.5,37.5,38,37.5) and then veered out into the woods for a few miles before finishing up back on the road.  Ran mile 8 hard (5:48) and did the last 1.25 as a "cooldown"- 9.25 miles total. 

Ran 9.5 miles with my wife through across Demming and into Goshen- keep just over a 9min pace.