Every Run is a Great Run!

Considering the conditions, I think that was a decent tempo. The heat and humidity can really play havoc on your running...the humidity especially since your body can't cool itself nearly as well and so your body responds by reducing heat output (and you slow down). Most runners who live in the south go into survival mode in the summer for just that reason.

As for not being an early morning Tempo runner, me too! I know I can do it as I have to when traveling on business, but if I run at lunchtime instead, I perform so much better. I think my body just needs a few hours of awake time before jumping into heavy duty exertion. This time of year, that's really helping/forcing me to acclimate to the heat a bit more, which I tend to do poorly and slowly.

I fight the abdomen/groin/adductor soreness too....it usually hits when mileage increases (of course). This time around, I've been doing some leg exercises daily, high reps/low-to-no weight. They seem to be helping.....I can only feel the soreness when *not* running or when just starting out now (and when I do the exercises, of course). I do the Outer/Inner Thigh lift found here (http://health.howstuffworks.com/leg-exercises1.htm) although the inner lift is slightly different as I bring the non-working leg up so that my foot is flat on the floor near my waist. I also do similar lifts while lying on my stomach and my back, each leg. I always do 1 set per, 80/set each leg without weights, 50/set w/ 5lb weight, alternating days. Anyway, just an idea...

Dale thanks much for the feedback and suggestions. Interesting you mention the leg exercises, I actually have been doing similar types of leg and core work about twice a week. I think it is helping, at least in the long run, but I'm always nervous whether I'm crossing the line while doing the exercises and worsening the injury rather than helping.

Actually the last couple of weeks I was feeling about as good as I have for a while and not noticing the abs/groin at all while running, but I think the fast 2 mile run I did Saturday may have aggravated it again. Looking at my past history it seems like if I keep my running pace in the 6:10 or slower range then my body is happy, but faster than that and coupled with higher mileage I seem to break down. Always tricky finding the right balance, I think I'm getting closer but not quite there yet.

Of course getting enough sleep and keeping work/life stress under control is the other wildcard that can come into play. It's tough while the kids are out of school and the days are long to get to bed as early as we'd like. But back-to-school IS just over a month away!

Good tempo run in the muggy air. Anytime you crank out some miles in the mid to low 6 minute range you are giving yourself a good chance of getting faster.

Tom, if you don't mind my two cents. I ran the race a few years ago. I ran too hard during the early downhill miles and lost it at the end and just missed breaking 40 minutes. If I had a do over, I would run just under 20 for the first 3.1 and save it for the second half. Tough call on race tactics when your running against the clock.

Stay Kool, Best of Luck, B of BS Rools out

Thanks for the tip Brent. I think a lot of people run that first uphill mile too fast then die at the end. Just today I entered the course into the Course Tool and I notice it suggests running the 1st mile nearly a minute per mile slower than the rest of the miles.

Since I won't be tapered and I haven't been running that great lately I may just follow a suggestion Ian gave me and ditch the watch altogether, go out and have fun, and just see what happens.