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

Lunchtime run from work - 93F and sunny.

Kind of a quick pace for an easy run. I felt some tendonitis in my left foot starting out. The building was cold this morning, so I was trying to warm up a bit at the start and I was pretty tight. I also got a late start, so I rushed a bit. The sun just sapped my energy or perhaps it was just too quick a pace.

Overall, it was a good day.

5.86 mi @ 8:23 AP

Garmin

Goal: 20 min tempo run @ 7:20 pace with w/u & c/d

Actual: about 15 min @ 7:40 pace 

I planned to use my 7 mile loop from Sunday. It has a good mix of rolling hills and some flat sections. Much more shade today and starting before 8 AM allowed me to finish with temps still below 75F, although humid.

I felt pretty good, perhaps a bit fast on the warm up (probably thinking about getting to work). The tempo was going well for about a mile, then I just lost energy and that was simultaneous with the hill on Wilde Lake approaching Church. I stopped for a short walk, then continued at a more modest pace.

I felt like I had a good finish.

7.24 mi @ 8:14 AP

Garmin 

4.8 mi @ 8:40 AP

Good news: Back to running after a few days off. 

During my last run (Thursday), I felt some pain in my left achilles -- by the time I woke up on Friday, it was a pretty painful left heel and a pretty stiff right achilles/calf ... so I took the weekend off and stayed in shoes constantly, ugh! I felt better on Monday and decided a nice flat dreadmill run on Tuesday would be a reasonable shake down.

I kept a very slow pace for the first mile, then picked it up to a regular easy pace and then ran a more typical pace for the last 3/4 mile. I felt good throughout.

3 miles - 28 min with a generous cool down.

Good run - felt good throughout. Weather was in the low 90s at the start and down into the upper 80s by the finish. Tried to keep a pretty quick pace throughout for my first run outside in almost a week. This route isn't very hilly, so I think I'll continue to look for flat runs outside. I think I'll be okay for the 20k run in Leesburg on Sunday. 

5.67 mi @ 7:56 AP

Garmin

Felt kind of stiff, so shortened the run. 

3.72 mi @ 8:21 AP

Garmin

Light rain and cool temps at the start. Good race strategy and decent execution. I planned to hit marathon pace (7:48) for the first half, then speed up. I didn't feel great during the first half and found that I needed to walk before the 4 mile mark to get up a hill and I walked through water stops. I think I hit the overall pace mark, but mostly because I settled down after mile 5 and found a quicker pace was do-able. Approaching the turn-around, I had the feeling that I was going up hill and on the return, I had the same feeling. I think the narrow trail with trees overhead causes an illusion for me. I had a really good pace in the second half and felt very strong. As I approached the finish, I made the last turn with less than 1/4 mile with a woman and then turned on my extra kick to beat her by about 10 seconds.

12.4 @ 7:48 AP

Garmin

Nice easy recovery run was the plan. It looks like my pace was faster than I intended. I had achilles pain in my left one for about 1.5 miles, then it felt okay. Nice cool evening (for a refreshing change). 

5.51 mi @ 8:15 AP

Garmin

Then some post workout strides -- Garmin

Ran from football practice at SPMS. Nice easy start, then I did 10 sets of 2 min hard (goal 7:30 or faster) and 1 min slow (open pace), cooldown. I passed the 1 mile mark (near DRHS), then started the intervals. The first 3-4 were pretty easy, then I could really feel the workout on my quads, especially. I stopped at the library for a water break, then continued in. Back at the middle school, I ran on the track for 4 strides and some sideways running as well as skipping drills.

Fairly tired at the end. A bit of achilles soreness and some left turf toe pain - but not much.

5.59 @ 7:38 AP (run) 

W/U: 1.1mi @ 8:29
Hard 1: 0.28 @ 7:11
Easy 1: 0.13 @ 7:58
Hard 2: 0.27 @ 7:25
Easy 2: 0.12 @ 8:06
Hard 3: 0.28 @ 7:02
Easy 3: 0.12 @ 8:07
Hard 4: 0.27 @ 7:24
Easy 4: 0.12 @ 8:01
Hard 5: 0.27 @ 7:19
Easy 5: 0.13 @ 7:53
Hard 6: 0.25 @ 7:53
Easy 6: 0.12 @ 8:26
Hard 7: 0.28 @ 7:07
Easy 7: 0.12 @ 8:13
Hard 8: 0.29 @ 6:59
Easy 8: 0.12 @ 8:17
Hard 9: 0.28 @ 7:15
Easy 9: 0.14 @ 7:19
Hard 10: 0.28 @ 7:13
Easy 10: 0.13 @ 7:49
C/D: 0.49 @ 8:18

Garmin: Run & Cooldown 

Kept an easy pace for most of the run. I felt good, so I tried to pick up the pace a bit in the last 3 miles. The numbers suggest I was running a bit faster than I thought.

8.02 mi @ 8:23 AP

Garmin: Run & Cooldown 

Really good run. Cool morning which helped a lot - below 70 at the start, cloudy until at least mile 10. Ran most of the route with Scott and Heather. I planned to cut off a bit early to just run 16, but felt okay and had company, so I finished out. My achilles were both fine during the running, but when we stopped for water, I was slow starting back up. I plan to ice them and hope to avoid any heel pain. My goal was 11 miles at 8:30-8:45 pace, then 5 at 7:48 (MP) -- I knew I'd run the earlier miles faster, so I didn't speed up at the 11 mile mark ... also, I was with the others, so didn't feel really good about it -- but Rodney and Trey were with us too and I could have finished out with them (at a faster pace) ... really, I was kind of spent and thought the extra distance plus earlier fast pace made up for it. I will do better with the 18 miler next weekend.

Garmin 

Crappy run. I waited until midday and hot sun. It was above 90 with a lot of humidity. The sun just sapped my energy. I took multiple walk breaks.

Not a terrible recovery run, but just not the performance that I'd like to see.

Garmin 

Good run, legs were a bit tired, but running just 4 miles was easy to complete. 

Great run. Weather was about 80F, sunny with low humidity.

I felt slow and a bit tired during warm up, but felt good when I started running the intervals. Everything felt really good, although this workout just kicks my butt.

• Warm Up: 1.4 mi @ 8:30 AP
• Hard 1: 7:37 AP
• Easy 1: 8:08 AP
• Hard 2: 7:33 AP
• Easy 2: 8:07 AP
• Hard 3: 7:33 AP
• Easy 3: 8:43 AP
• Hard 4: 7:33 AP
• Easy 4: 7:39 AP
• Hard 5: 7:23 AP
• Easy 5: 8:01 AP
• Hard 6: 7:27 AP
• Easy 6: 8:29 AP
• Hard 7: 7:43 AP
• Easy 7: 8:26 AP
• Hard 8: 7:19 AP
• Easy 8: 7:53 AP
• Hard 9: 7:08 AP
• Easy 9: 8:25 AP
• Hard 10: 7:09 AP
• Easy 10: 7:59 AP
• Hard 11: 7:35 AP
• Cool Down: 3.4 mi @ 7:57 AP

Good midday run from work. Sunny with temps in the mid to upper 80s. Ran the north campus loop through Kinloch and added 4 strides on the end. Achilles (esp left) tight for the first couple of miles, then much better. I definitely felt the uphill going across the bridge over 288 - I think my legs are not quite as bouncey as they would be if rested.

7.01 mi @ 8:51 AP 

Horrible run. My plan was to get in an 18 mile run before the hurricane (Irene). Temps in the upper 80s with humidity hovering near 120% and mostly sunny ... I just fell apart. Walked before the 9 mile mark, had to stop for an ICEE and walked ... miserable! My achilles (left mostly) hurt and needs to be iced.

15.83 mi @ 9:57 AP -- YUCK! 

Sore achilles and heels all day. Finally decided to run a pair of movies back to Red Box. Soreness lasted for the first mile, then I felt better. I thought I was going a bit slower than the overall 8:30 pace, I guess that's what a couple of days of rest will do for you. This was a very easy effort and felt good overall.

3.6 mi @ 8:31 AP

Garmin 

SPMS to Library to swap books and back ... then another loop of a similar route. Finished with a couple of strides. Nice cool weather, felt really good once I got started. Left achilles was sore for the first mile or so, then everything felt great. 

7.01 mi @ 8:16 AP

Garmin