Get me to Boston or at least get me to the start

Followed the Richmond Half course. We started at the Kroger at Lombardy and Broad - which worked well, except it made the finish of the run be an uphill from Cary to Broad in the last mile - not what my legs wanted after 12.5 miles, but probably good for us.

Nobody at my pace although I ran a bit with Kriten Balla and Heather who is close. Her goal is a 3:18 in Chicago. We only had a dozen people and we all stayed pretty close together, meeting up at each water stop. Although the pace was a bit fast, I felt good the whole way. My left IT band is still a bit tender on the knee, but not bad. I stretched it before and after the run.

13.43 mi @ 7:56 AP

Garmin

Hot weather -- 95.5 F -- mid-day run in the hot sun. 

Walk breaks including a stop at the Fox Hall clubhouse. 

Pretty good run with my heart monitor. Ran the Wilde Lake loop, but had to stop for water (that I didn't carry) at the clubhouse. Jumped in the pool after the run.

6.93 mi @ 9:08 AP - avg 144 bpm / max 156 bpm

Garmin 

Warm, humid morning run on a day off with Todd. We took advantage of the full day off for a gentle pace. The humidity still helped tire me out. Felt good the whole way. Again, should have been carrying water, not mandatory, but it would have been welcome when we stopped.

7.49 mi @ 9:06 AP

Garmin 

8 PM run with Todd at a bit faster pace than I intended. I'm feeling the impact of training this week, tired in general and specifically in the legs. 

We ran from Todd's house almost the same route as we did on 7/4 from the Rolfe shopping center. I felt more fresh on Monday, but it was great to have company. Generally pace was a bit faster than easy. 

10 AM run after an 8 PM run where I self declared having "dead legs" ... what would you expect? 

If you said that sounds like more dead legs, you'd be right on target. Weather - mid 80s with dew point in the low 70s. Legs tired, whole body tired -- it's time for a day off.

I chose to run earlier in the day and expected it would be a bit difficult. No specific pains, but tired muscles and hot.

4.25 mi @ 8:33 AP

My turn to plan the route for the SMarT group, so we ran from Rolfe YMCA. 

Good run, but I felt like I needed to go out in the front and this group is too fast for that. The course was rolling hills. 

12.73 mi @ 8:43 AP

Good run after a lot of physical activity (took playset and grill to the dump after taking apart playset). I tried to keep an easy pace until the last mile when I opened it up a bit. Felt really strong. Minor left IT band pain.

Minor pain in the middle of my right shin - toward the knee, not during the run, but a few times before and a few after (including right now). 

5.13 mi @ 8:14 AP 

Garmin 

Garmin

Warm and humid. Tough workout, not a big surprise since I ran the 5k hard the previous night. I thought I did 10 repeats, so I'm disappointed that I didn't do as many as last week. I ran 4 then took a water break, then ran one or two at a time. I experimented with running more at the top of the hill (after each repeat) to have more easy running time. My legs and lungs were exhausted by the end of the workout.

Garmin

Missed my planned lunchtime run due to a very busy day at work. I was definitely in need of some time to unwind. The weather turned much cooler with the temps in the lower 80s with low humidity ... all the ingredients for a great run.

I felt sluggish for the first mile with a few aches, but that cleared up in the second mile and turned into the run I was hoping for. Felt good the rest of the way with only some minor left foot tendonitis.

Perhaps a bit faster pace than I wanted, but overall very good. 

5.52 mi @ 8:00 AP 

 Garmin 

SMarT group run, mostly with Scott, Meg, & Spring - good pace. The weather was cooler (prob mid 60s), pretty humid and sunny. I felt really good coming down Westham Pkwy. The trip up Iris was challenging, but not impossible. Spring fell back a bit, but we met up at the water stop. Scott and I ran around the block to get to 13. No noticeable aches / pains. Good run.

13.1 mi @ 8:14 AP

Garmin

Condo loop to state park. 

Edisto - Timeshare to the state park. 

Edisto = 4.74 mile run + 0.54 mile strides

Yucky day! Warm/humid weather, started at 9:15 instead of before 8 and paid the price. I mixed in a bunch of walking especially through the woods of the state park. The trails were nicely shaded, but the mosquitos liked feasting on my CO2 producing body. 

11.88 mi  @ 9:32 AP

 Garmin

Edisto run - condo to the state park (bathroom @ mile 4.5) then gatorade @ 5.5 then bathroom @ 10.5. 

I felt drained though I got out before 8 AM. It was warm and humid. A better route or running group would have helped me keep pace and complete the goal (13 mi).

11.35 @ 8:41 AP 

Felt terrible. We drove back from South Carolina during the day and I ran when I got home, in the midst of the heat (92F) and a ton of humidity. 

Legs felt dead on every incline. Probably too fast a pace, but I wanted to feel prepared for the 5k on Monday night.  

Cul-de-sac #3 (of 3). The start was delayed for 10 min due to a heavy rain shower, but no lightning. The rain dropped the heat and kept us cool, but made it a bit slippery. 

I had some trouble navigating the crowd early in the run, but felt like the second and third miles were much better.

M1: 7:36 AP

M2: 7:29 AP

M3: 7:09 AP

Final: 6:29 AP 

Overall:  3.14 mi @ 7:22 AP

Wed evening run with Todd. Easy pace to start out, then we picked it up a little. Weather was pretty warm, but not oppressive - lower 90s and sunny. Final hill was an exertion, Todd noticed that I roll my right foot more than left. Probably would have been good to run with a water bottle. 

No shin pain / no foot pain - felt pretty good.  

5.1 mi @ 8:21 AP 

Garmin 

Fartlek run - w/u then 9 sets of 2 min hard / 1 min easy  then c/d

Ran along Broad St for the run after sunset to reduce the heat. It was in the lower 80s, so not too bad. I was pretty tired, but no aches / pains. I tried to run faster than MP for the run hard sections.

1.89 mi @ 8:50

0.25 mi @ 7:57

0.12 mi @ 8:25

0.26 mi @ 7:43

0.11 mi @ 8:45

0.26 mi @ 7:40

0.12 mi @ 8:22

0.26 mi @ 7:41

0.12 mi @ 8:33

0.26 mi @ 7:53

0.12 mi @ 8:27

0.27 mi @ 7:28

0.12 mi @ 8:08

0.27 mi @ 7:23

0.12 mi @ 8:04

0.26 mi @ 7:36

0.12 mi @ 8:11

0.26 mi @ 7:38

0.12 mi @ 8:03

1.22 mi @ 8:03 (cool down)

Overall: 6.54 mi @ 8:11 AP

Garmin

From 3 Sports near Huguenot Bridge - Riverside cross Nickel Bridge back along Grove and around UR. Good start, but the group was less than 12 people and no one at my pace. I stayed with the whole crew through the second SAG at about mile 5, then told them to go ahead. I felt pretty good until about mile 10. I missed a SAG and stopped at Starbucks for bathroom / face wash. By the time I got back for the last mile around UR, I was pretty baked - legs felt okay but not great, just not a lot of will to carry on. I walked for a bit determined to hit the mileage goal regardless of my attitude. I found some cold water at the UR police building and really felt much better for my final 3/4 mile. I think it was a mental battle for me - we ran past MTT heading in the opposite direction from about mil 8.5 to 10 - I was probably running harder because of the audience. It would have been really good to have a partner for the last 4 miles.

14.2 mi @ 8:48 AP

Garmin 

Home - Causeway - Wilde Lake - Harding's Trace - Lauderdale - Broad

Really good easy run. Kept a solid pace, finished out with a set of 4 strides.

Felt a bit of tendonitis on my left foot, but otherwise, I felt really good. Nice slow warm up, then a steady 8:30ish pace. Weather was warm but not terrible - low 90s.

Garmin & strides