hot sunny hills

After Monday off, David showed up around 540pm after work at my house and we set out south out of Madison Park/Montclaire and into Starmount. Started off not feeling sore, just not feeling I had much turn over. Still we hit 7.25-30 for my first mile. Basically my legs felt kind of tired. After a mile I guess my legs woke up a little bit, as we hit just under 7.10. Yea we had some downhills but I was still surprised the pace was that quick. I felt fine from here on out. As the second half of the run has a lot of large rolling hills and elevation climbs, I was able to keep the pace despite that, and ended on a solid clip. We got back to my house and I was just under 6 miles for the day, and I wanted to run 45 mins regardless, so I tacked on a little bit while David ran home. Happy about my "performance" for this regualr maintenance run.

Time: 45.53
Miles: 6.4
Pace: 7.10

David's Run: (he started and finished at his house) I was pretty much with him for miles 2-6
The run I did, mapped out. Notice the "add on" at the end. Map My Run

good morning!

Coming off my new motivation to get the work done so I can see results, I meet David and Mike Mitchell at Old Bell at 8am (early for me!) to get in a long run. David was going longer, so he had done some running as I pulled in, and Mike, he and I took off down the trail. My legs weren't sore, just a little tired, but actually despite all things they felt pretty dang good. As we got going I found a nice rythm. Mike peeled off to begin his long run tempo, and David and I plodded along. Half way through the sun got pretty bright, and the humidity was taking it's toll, but I'm used to it. David finished, and I still had to tack on a mile to get in 10 for the day.

It was nice to hit double digits, and my legs responded nicely. I could have gone faster, but I stayed conservative and let the pace come easily and naturally, as David and I conversed.

Miles: 10
Time: 1.16.05
Pace: 7.40-45

Week: 5 days, 31 miles (pleased)next week's goal, build...35+

back at it...again!

Okay so in the last 2 weeks I have run 4 times (twice per week) with a total of 18 miles (4+5 and 4+5). Talk about a rest period. Since late Jan. I have been running approx 4 days a week on average with about 25 miles per week. So it's been a pretty good base. With the lack of running lately, I'm chalking it up to my mid season taper, so I can gear up and get some faster times in the second half of the races left on the schedule for the year. I'd like to start getting the mileage quicker on the run, and cut back just a tad too, with an increase on speed work. Instead of 6-8 miles I'd like to run 4-6 miles, but drop the pace. And instead of mile repeats or fartleks, I'd like to drop the interval and get some turnover. We'll see how it goes.

Anyrate, today's run felt awesome. It was in the 90's again, so another hot day, but my legs sure were fresh. My breathing felt good and relaxed too. I went out in just under mid 7 pace and dropped it under 7 almost the rest of the run. Just was able to power through with ease.

Miles: 5
Time: 35.25
Pace: 7.05

home group run

Miles: 5
Time: 36:45
Pace: 7.19

Garmin Link

It was hot, but the run felt real relaxed which is a good sign. Just a conversational run amoung Oelz, David, Mitchell, and I.

Lunch Run

First time I have ever run on my lunch break. Today I was supposed to do a workout, but I have to help out with Avery tonight, so it had to be scratched. Since I wouldn't have time to run after work, I decided to knock out a quick 4 miler during my mid day break. My legs felt great! We had Chick Fil A biscuits delivered here this morning to the office around 9:45 so that sustained me perfectly with energy. Nice what a solid breakfast can do, as opposed to oatmeal and a yougurt every day. I felt like I could have kept going, but time wasn't on my side. Looking to do the workout tomorrow morning. We'll see.

Miles: 4
Time: 30.29
Pace: 7.45