Sunday, December 28, 2014

Easy Run

Distance: 4 miles
Time: 36:17
Pace: 9:04 min/mi

Comments: Getting out the door over Christmas was tougher than I expected. The weather was cool, if dour, which tends to make ideal running conditions. But I didn't feel well most of the past week and, to be honest, my motivation levels were at rock bottom.

But New Year's is just around the corner with the requisite resolutions. It's pretty clear getting back in the swing of this is gonna be mine and might as well get started early.

This was a decent run. I waited until the temperatures got out of the 30s before going out and that seemed to be exactly the time the sun came out. It was pleasantly warm by the time I finished. Can't say this was a banner effort by any means but a solid start is all I was looking for.

Conditions:
Hour: noon
Surface: concrete
Weather: clear
Temperature: 45 degrees
Humidity:
Wind: ca;,
Location: Lewisville, Texas
Shoes: Brooks Adrenaline GT 14

Injury update: nada

Monday, December 15, 2014

Easy Run

Distance: 4 miles
Time: 36:31
Pace: 9:07 min/mi

Comments: This is one of those weird things about running. Went out this morning and felt like I just nailed it. Slightly creaky start, warmed up quickly, hit a solid pace and held it pretty much the whole way. Ran the last mile as smooth as I've been able to muster in months.

Then I look at the watch and it's just two seconds better than yesterday's run which felt terrible. Whatever. I just want to keep at it this whole week and this is a great start.

Conditions:
Hour: 6 a.m.
Surface: concrete
Weather: clear
Temperature: 55 degrees
Humidity: 63 percent
Wind: calm
Location: Lewisville, Texas
Shoes: Brooks Adrenaline GT 14

Injury update: nada

Sunday, December 14, 2014

Easy Run

Distance: 4 miles
Time: 36:39
Pace: 9:09 min/mi

Comments: It has been a busy week and finding the time to run has not been easy. I wanted to get out the door earlier this morning but there was too much stuff to do and when the one opportunity opened up... it started raining. I figured that was it but things cleared up at 3 p.m. so I headed out before the next round of showers could arrive.

This wasn't a spectacular run. I felt sloppy and slow the whole way. Part of that is probably the weirdness of running in the afternoon for once. But the goal was get in the miles and not settle for a partial effort. Mission accomplished.

Conditions:
Hour: 3:30 p.m.
Surface: concrete
Weather: overcast/cloudy
Temperature: 66 degrees
Humidity: 93 percent
Wind: 10 mph
Location: Lewisville, Texas
Shoes: Brooks Adrenaline GT 14

Injury update: nada

Wednesday, December 10, 2014

Easy Run

Distance: 4 miles
Time: 38:12
Pace: 9:32 min/mi

Comments: First mile was overslow. Feeling a little creaky from yesterday's run and the humidity made it feel chillier than it actually was. I warmed up pretty well by the end of the first mile and then actually felt pretty smooth after the halfway mark.

The last two miles went very well and I felt the pace was about perfect for this run (but I could have pushed it harder if necessary). That showed up in the splits as last three miles came in within three seconds of each other.

Conditions:
Hour: 6:20
Surface: concrete
Weather: slightly foggy
Temperature: 40 degrees
Humidity: 99 percent
Wind: calm
Location: Lewisville, Texas
Shoes: Brooks Adrenaline GT 14

Injury update: nada

Tuesday, December 9, 2014

Easy Run

Distance: 4 miles
Time: 38:15
Pace: 9:33 min/mi

Comments: As few intentions as I had to run when I awoke this morning, I finally decided to do it. I didn't feel particularly great -- both down both physically and a bit mentally -- but that sort of matched the fog and the cool temperatures that had settled over the area.

The run was no great shakes. With visibility down to maybe 20 feet, I kept a slow pace and stopped a lot whenever there were any cars nearby; I just assumed they couldn't see me and didn't particularly care. I also kept an eye on the ground to make sure I didn't take a misstep in the haze. Finishing the effort I have to say I was glad I did it.

Conditions:
Hour: 6:20 a.m.
Surface: concrete
Weather: foggy
Temperature: 38 degrees
Humidity: 99 percent
Wind: calm
Location: Lewisville, Texas
Shoes: Brooks Adrenaline GT 14

Injury update: nada

Wednesday, December 3, 2014

Easy Run

Distance: 4 miles
Time: 39:20
Pace: 9:49 min/mi

Comments: With the cold front moving in early this week, I wasn't intensely inclined to get out the door. That things got busy with work made it all the easier to skip a day or two. But temperatures climbed back into the ideal range this morning so back to the grind.

I deliberately did this one overslow. Mile three was north of ten minutes, which has been a ceiling for me even with my start/stop routine. The reason is that I'm going to try and restart my conditioning workouts this week, tomorrow if at all possible. And I know that's gonna kick my ass. So no need to wear myself out today.

This said, the run went rather well. A nice comfortable pace and no real issues.

Conditions:
Hour: 6:15 a.m.
Surface: concrete
Weather: overcast
Temperature: 50 degrees
Humidity: 90 percent
Wind: calm
Location: Lewisville, Texas
Shoes: Brooks Adrenaline GT 14

Injury update: nada

Saturday, November 29, 2014

Recovery Run

Distance: 4 miles
Time: 37:22
Pace: 9:19 min/mi

Comments: Between the neighbor's shrieking kid that kept me up all night and the soreness in my hamstrings from the run on Thanksgiving Day, I didn't think this run was going to happen. But temperatures in the low 50s are an opportunity not to be passed over lightly. And once I got started I was glad I did because it was about as beautiful a morning as one could ask for.

Started intentionally slow due to the hamstring soreness and general stiffness. That mostly worked itself out by the end of mile one and I could concentrate on keeping a reasonably steady pace. I sped up slightly on the second half of this run but all of the splits were comfortably over the nine minute mark.

Conditions:
Hour: 7:30 a.m.
Surface: concrete
Weather: clear
Temperature: 55 degrees
Humidity: 83 percent
Wind: calm
Location: Lewisville, Texas
Shoes: Brooks Adrenaline GT 14

Injury update: Both hamstrings, but particularly my left, have felt tight since yesterday. They warmed up fine for this run but I can still feel the discomfort somewhat.

Thursday, November 27, 2014

Training Run

Distance: 4 miles
Time: 34:23
Pace: 8:35 min/mi

Comments: Any run someone gives you a "Roll Tide" is a good one. Since it is Thanksgiving, I waited until the temperatures were out of the 30s to do this one and that worked out about perfectly. It was brisk that first half mile but pretty much perfect the rest of the way.

Overall I am feeling much stronger and knew I had this one under control. Still the conditioning isn't there yet and the effort was sloppier than I feel comfortable. Still, this was a very good pace and, even better, the variance between my fastest and slowest split was five seconds. Tough to get better than that.

Conditions:
Hour: 8:30 a.m.
Surface: concrete
Weather: clear
Temperature: 40 degrees
Humidity: 50 percent
Wind:
Location: Lewisville, Texas
Shoes: Brooks Adrenaline GT 14

Injury update: nada

Tuesday, November 25, 2014

Easy Run

Distance: 4 miles
Time: 36:32
Pace: 9:07 min/mi

Comments: Well that was certainly bracing. I thought the temperature was going to be in the 40s but it turned out to be just kissing freezing. Been awhile since I took a run with frost on the ground. As one might expect, the first mile was not particularly pleasant. And, as one also might expect, it got a lot better after that. While the overall pace wasn't earth-shattering, I did do each mile faster than the one before; one of the nice upshots of cold weather running and a solid day off.

Conditions:
Hour: 6:30 a.m.
Surface: concrete
Weather: clear
Temperature: 34 degrees
Humidity: 88 percent
Wind: calm
Location: Lewisville, Texas
Shoes: Brooks Adrenaline GT 14

Injury update: nada

Sunday, November 23, 2014

Recovery Run

Distance: 2.5 miles
Time: 22:57
Pace:9:11 min/mi

Comments: I wasn't intending to do this run at all but when I got up the skies were clear, the temperatures were about perfect and I need any excuse I can find to get back into my running routine.

Of course I was incredibly stiff starting out. And, once again, even though I tried to keep the pace down the first mile, I knocked it out quicker than was advisable. The second mile went well enough but I was clearly battling harder than I needed.

Instead of the usual four miles, I settled for 2.5 because I don't want to push it so hard I break my workout streak due to exhaustion.

Conditions:
Hour: 8:30 a.m.
Surface: concrete
Weather: clear
Temperature: 60 degrees
Humidity: 92 percent
Wind: calm
Location: Lewisville, Texas
Shoes: Brooks Adrenaline GT 14

Injury update: nada

Saturday, November 22, 2014

Easy Run

Distance: 4 miles
Time: 36:45
Pace: 9:10 min/mi

Comments: Actually didn't intend to get a run in today. With the forecast calling for rain all day I figured I'd get a day off and then focus on Sunday as my next opportunity. But by mid morning the rains had not really materialized and the temperatures were pretty close to ideal. So I got my errands done and put on the running shoes.

Of course I was stiff to start due to my first run in weeks yesterday. And while I intended to do the first lap slow, I did it a bit too fast. I slowed down considerably each lap after that but my focus was just on getting the four miles. Which I did.

Conditions:
Hour: noon
Surface: concrete
Weather: overcast
Temperature: 60 degrees
Humidity: 99 percent
Wind:calm
Location: Lewisville, Texas
Shoes: Brooks Adrenaline GT 14

Injury update: nada

Friday, November 21, 2014

Easy Run

Distance: 4 miles
Time: 38:38
Pace: 9:39 min/mi

Comments: After another pause in the running regimen I was back out on the pavement. When temperatures dip into the 20's I have to really consider how much I need that morning run. But today things are balmy as a front is about to arrive. Since the rain held off I really couldn't ask for better conditions.

This run went well except for the fact getting out this early means contending with the neighbors' enthusiastic sprinkler policies. I deliberately started slow but then slowed even more (although I personally felt I was going a decent clip by the end). The legs held up well. I'm calling it a win.

Conditions:
Hour: 5:45 a.m.
Surface: concrete
Weather: overcast
Temperature: 60 degrees
Humidity: 99 percent
Wind: breezy
Location: Lewisville, Texas
Shoes: Brooks Adrenaline GT 14

Injury update: nada

Tuesday, November 4, 2014

Easy Run

Distance: 4 miles
Time: 37:11
Pace: 9:17 min/mi

Comments: The goal was get the four miles. I deliberately started out a bit slow so I wouldn't empty the tank before the halfway mark like yesterday. It seems to have worked. I had a respectable pace most of the way and fatigue never threatened to take over the run.

Obviously I'm just at the start of getting my conditioning back but this was a pretty solid effort. I held a reasonably constant pace and felt pretty good most of the way. I snuck out a bit earlier to beat the rains forecast for today. Got a bit wet at the halfway mark but not enough to really complain about.

Conditions:
Hour: 5:45 a.m.
Surface: concrete
Weather: light rain
Temperature: 65 degrees
Humidity: 95%
Wind: calm
Location: Lewisville, Texas
Shoes: Brooks Adrenaline GT 14

Injury update: nada

Monday, November 3, 2014

Easy Run

Distance: 2 miles
Time: 17:59 minutes
Pace: 8:58 min/mi

Comments: After a two-month hiatus I finally put the running shoes back on again. This was probably a bit faster than I needed to attempt at this point but the cooler weather made it feel easy. I've fallen for that one too many times before and decided to wrap it up at the two mile mark. We'll see how I feel tomorrow.

I'm gonna use this week to ramp things back up and, hopefully, stick with it through the cooler months.

Conditions:
Hour: 6 a.m.
Surface: concrete
Weather: overcast
Temperature: 55 degrees
Humidity: 80%
Wind: calm
Location: Lewisville, Texas
Shoes: Brooks Adrenaline GT 14

Injury update: nada

Tuesday, September 9, 2014

Training Run

Distance: 4 miles
Time: 34:52
Pace: 8:42 minutes/mile

Comments: Running under the supermoon! Got out a little earlier than usual and kinda knew from the start this would be a solid run. Tried to hold it back a little on the first mile but sipped into a solid pace early so I just tried to maintain. Honestly, this is the first real "run" I have had in as long as I can remember.

Judged by that, though, I have a long way to go. My concentration was not as strong as it needs to be and my form was flat awful in stretches. Still, there was good consistency in my pace from mile to mile, particularly the second half of the run. As always, the real key is keeping up the training rather than the individual runs.

Conditions:
Hour: 6:00 a.m.
Surface: concrete
Weather: clear
Temperature: 78 degrees
Humidity: 76 percent
Wind: slight breeze
Location: Lewisville, Texas
Shoes: Brooks Adrenaline GT 14

Injury update: nada

Monday, September 8, 2014

Easy Run

Distance: 4 miles
Time: 36:08
Pace: 9:01 miles/minute

Comments: With slightly cooler temperatures I had a corresponding uptick in production. Finished this one just a shade off the 9:00 pace to put me into "training" mode. That's easily accountable with the pauses in the run and other factors but I'll wait till I get it fair and square before I claim it. That should be relatively soon since there's supposed to be a significant cooling later this week.

The bigger issue is consistency right now. It's been a struggle to keep on a regular schedule and I desperately need to resume my conditioning efforts. The goal this week is to get that back on track and hold it through the end of the month at the very least. Not unrelated, the likelihood of the October half-marathon is diminishing rapidly.

Conditions:
Hour: 6:15 a.m.
Surface: concrete
Weather: clear
Temperature: 73 degrees
Humidity: 80%
Wind: calm
Location: Lewisville, Texas
Shoes: Brooks Adrenaline GT 14

Injury update: nada

Wednesday, September 3, 2014

Easy Run

Distance: 4 miles
Time: 36:24
Pace: 9:05 min/mi

Comments: Best run in quite awhile. I actually had to concentrate on keeping the pace down on the first mile or so since I knew I would burn myself out otherwise. That mile came in the slowest of all four and my last mile was the fastest. More importantly, there was a real consistency, less than 10 seconds difference between the fastest and the slowest.

The weather was probably worse today than yesterday; both hotter and more humid. The biggest difference probably had to be eating worth a damn yesterday. And getting a full night sleep in my own bed now that the management has told my neighbor to not be a dick playing his television loud at night. The next step is getting back into the conditioning routine.

Conditions:
Hour: 6:15 a.m.
Surface: concrete
Weather: clear
Temperature: 78 degrees
Humidity: 80 percent
Wind: calm
Location: Lewisville, Texas
Shoes: Brooks Adrenaline GT 14
Injury update: nada

Tuesday, September 2, 2014

Easy Run

Distance: 4 miles
Time: 38:08
Pace: 9:31 min/mi

Comments: The Labor Day holiday was supposed to be for catching up on all this stuff I've been intending to do and getting back into the exercise routine. Didn't work out that way. But August is over (and good riddance) so time to get back on track in September.

This run as much a slog as the last few and about the same pace. The weather conditions have still not relented -- it remains uncomfortably hot and brutally humid even at the time I'm getting out the door. So sticking with it will remain a challenge for the time being.

Conditions:
Hour: 5:30 a.m.
Surface: concrete
Weather: clear
Temperature: 79 degrees
Humidity: 73 percent
Wind: 5 mph
Location: Lewisville, Texas
Shoes: Brooks Adrenaline GT 14

Injury update: nada

Wednesday, August 27, 2014

Easy Run

Distance: 4 miles
Time: 38:36
Pace: 9:36 min/mi

Comments: About what I expected, really. It was an uncomfortable run that started at an uninspiring pace and got progressively slower. I ate reasonably well yesterday and got some sleep (no thanks to my asshole neighbor) but the spark just wasn't there.

Add the ongoing issues of heat and humidity and it pretty much came in where most of my recent runs have -- sub 10 minute/mile pace but that's about it. I'm hoping to suffer through the rest of this week and hit it hard in September.

Conditions:
Hour: 6:15 a.m.
Surface: concrete
Weather: clear
Temperature: 77 degrees
Humidity: 75 percent
Wind: calm
Location: Lewisville, Texas
Shoes: Brooks Adrenaline GT 14

Injury update: nada

Monday, August 25, 2014

Easy Run

Distance: 4 miles
Time: 39:08
Pace: 9:46 min/mi

Comments: I knew it would be rough and it was. A bit hotter and more humid and my diet yesterday wasn't optimum. Still, the key this week is getting back into the routine despite a crazy work schedule. I gotta stop using that as an excuse to skip workouts.

I was late out the door and a lot slower than I would like but I got it done. The plan is to get another tomorrow for three-in-a-row and see how the legs hold up with that. If they do OK then try it again on the back end of the week.

Conditions:
Hour: 6:40 a.m.
Surface: concrete
Weather: clear
Temperature: 80 degrees
Humidity: 65%
Wind: calm
Location: Lewisville, Texas
Shoes: Brooks Adrenaline GT 14

Injury update: nada

Sunday, August 24, 2014

Easy Run

Distance: 4 miles
Time: 38:35
Pace: 9:38 min/mi

Comments: Thought about doing a longer run on one of my weekend routes but decided to stick to the circuit and the usual four miles. I don't need to be cutting off any more runs and that's a temptation on a long out and back if things get rough.

Things didn't get rough today though. I ate pretty good yesterday and got out after the sun came up but before the heat got started. While the temperatures have been pretty hot, the humidity hasn't been as brutal and that makes a huge difference. The pace wasn't spectactular but it was the distance I wanted so all is well.

Conditions:
Hour: 7:15 a.m.
Surface: concrete
Weather: clear
Temperature: 79 degrees
Humidity: 65%
Wind: calm
Location: Lewisville, Texas
Shoes: Brooks Adrenaline GT 14

Injury update: nada

Tuesday, August 19, 2014

Easy Run

Distance: 2.5 miles
Time: 23:53
Pace: 9:33 min/mi

Comments: It was a bit tough getting up this morning and I thought I'd have to skip the run but decided to go for it anyway. Unlike yesterday, I was cool with having to limit the distance to 2.5 miles partly because I am a little pressed for time.

This went better than yesterday but that could have as much to do with starting at a more reasonable pace as the weather. Still, the humidity was formidable and by the end of mile one it was clear pushing beyond the 2.5 mile limit might not be advisable. I'm gonna try and eat well today and put in a five-miler tomorrow if possible.

Conditions:
Hour: 6:40 a.m.
Surface: concrete
Weather: partly cloudy
Temperature: 76 degrees
Humidity: 81%
Wind: calm
Location: Lewisville, Texas
Shoes: Brooks Adrenaline GT 14

Injury update: nada

Monday, August 18, 2014

Easy Run

Distance: 2.5 miles
Time: 23:06
Pace: 9:13 min/mi

Comments: So I have taken a few days break from workouts/running because of reasons I really don't want to get into. I didn't really intend to kick-start things this afternoon but, when I got home after work I really couldn't think of any reason not to go get a run in.

The initial intent was the usual four-miler but I had a suspicion the heat/sun/humidity would conspire to curtail that. Sure enough, I had to settle for 2.5 miles. Of course I started out with a 9 min/mi pace which is probably a bit fast for me in these conditions right now. Sometimes having rested legs can be it's own set of challenges.

Conditions:
Hour: 5:30 p.m.
Surface: concrete
Weather: partly cloudy
Temperature: 88 degrees
Humidity: 60 percent
Wind: calm
Location: Lewisville, Texas
Shoes: Brooks Adrenaline GT 14

Injury update: Tightness in my lower outside right calf.

Wednesday, August 13, 2014

Tempo Run

Distance: 4 miles
Time: 34:04
Pace: 8:30 min/mi

Comments: With conditions a tad cooler and less humid I was determined to knock out a good one this morning. I started overfast and made myself focus on foot turnover the first mile, clearing it just under the 9 min/mi mark. Then I opened it up a little.

The next mile was probably a little fast on the front end. I slowed considerably the last quarter but then found my groove. The last two miles were almost identical pace which was precisely what I was aiming for. Yes, knocking one out at a respectable speed is satisfying but the consistency matters far more.

Conditions:
Hour: 6:15 a.m.
Surface: concrete
Weather: clear
Temperature: 70 degrees
Humidity: 60%
Wind: calm
Location: Lewisville, Texas
Shoes: Brooks Adrenaline GT 14

Injury update: nada

Monday, August 11, 2014

Easy Run

Distance: 4 miles
Time: 36:16
Pace: 9:03 min/mi

Comments: The original plan was to do the conditioning workout with weights this morning but there's no way I'm driving across this town in the dark on a donut. So the plan was to atone for the crappy outing of yesterday at least a little bit.

And, as I expected, staying out of the sun helped some. I came within a whisker of my quasi-arbitrary 9:00 mi pace. The first two miles were kind of a slog but the last one felt pretty good actually. Not like I'm ready to PR or anything, just a lot more control than I've had on any recent runs.

Conditions:
Hour: 6:00 a.m.
Surface: concrete
Weather: partly cloudy
Temperature: 80 degrees
Humidity: 65%
Wind: calm
Location: Lewisville, Texas
Shoes: Brooks Adrenaline GT 14

Injury update: nada

Sunday, August 10, 2014

Easy Run

Distance: 2 miles
Time: 18:18
Pace: 9:07 mi/min

Comments: I am really getting tired of these craptastic runs. I got two miles into this and called it a day. It was overhot, overhumid and I probably went out at too fast a pace. Still, one would think that after six weeks of work my conditioning would be at a sufficient level to at least get in a 40 minute workout.

I deliberately ate better the day prior but also was wiped out enough to take a two-hour nap. Not sure if that's a warning of overwork or just laziness. To make matters worse, car issues will keep me from the conditioning work most of the week. Spectacular.

Conditions:
Hour: 8 a.m.
Surface: concrete
Weather: partly cloudy
Temperature: 90 degrees
Humidity: 60% humidity
Wind: calm
Location: Lewisville, Texas
Shoes: Brooks Adrenaline GT 14

Injury update: nada

Friday, August 8, 2014

Conditioning Workout

I wasn't as wiped out this morning as I was yesterday but definitely feeling the workouts from this week. Since fall football practice has started, I've got daily quotes from Coach Saban to keep me going.

The one from yesterday was "People who try to cope with practice or endure practice usually don't make a lot of improvement." Lesson being, at some point I gotta stop slogging through and start pushing my limits a bit more.

Not sure if I succeeded with that today but I sure didn't have anything left at the very end. There was nothing in the tank for the last set of workouts. For the bulk of the workout I really focused on form and getting the full extent of each exercise and not as much on hitting the proscribed number of reps. With a lot of core and upper body that meant getting my ass whipped in half the time. We'll see if there's any improvement from that effort.

Thursday, August 7, 2014

Recovery Run

Distance: 4 miles
Time: 37:48
Pace: 9:26

Comments: Woke up feeling wiped out and initially was gonna pass on the run. Decided to do it anyway. Not sure if that was the correct decision. With this workout-run-workout stretch going into the weekend, I could be pushing things.

This run was, like all of my recent efforts, overslow and unpleasant. I felt like I did at the start of July and only slightly faster. I actually focused on eating decently yesterday but that didn't seem to have any effect at all. The single saving grace is that I don't have any injuries to contend with. Right now, anyway.

Conditions:
Hour: 6:15 a.m.
Surface: concrete
Weather: clear
Temperature: 80 degrees
Humidity: 70%
Wind: calm
Location: Lewisville, Texas
Shoes: Brooks Adrenaline GT 14

Injury update: nada

Wednesday, August 6, 2014

Conditioning Work

After a week away from the delights of conditioning work, I was a bit anxious about the workout today. As I expected, it was rough, but not the whip-my-ass-and-pray-for-it-to-end rough from last month. Hopefully that's because I'm getting a bit stronger and can actually handle the workouts instead of just trying to survive them.

Of course the other factor is that week one is always "easier" in the sense it's about building endurance for the more challenging workouts ahead. And, if nothing else, endurance is one thing I should have a little of at this point. I also made sure to get three meals yesterday. Not great meals but something. That seems to have helped too.

Monday, August 4, 2014

Easy Run

Distance: 4 miles
Time: 39:17
Pace: 9:49 min/mi

Comments: Another frustrating effort. I started a bit slow, got a decent second mile and then sucked the suck of ages over the second half of the run. I know that the heat and humidity continue to put a damper on my efforts but I sure as hell should be seeing a bit more payoff after more than a month back at it.

Diet, I'm guessing, is the other likely culprit. I just didn't eat that much this weekend. Skipped breakfast both days and then had a late lunch/early dinner with unfilling snacking to take the edge off around that. I don't think that's gonna cut it going forward.

Conditions:
Hour: 6:00 a.m.
Surface: concrete
Weather: clear
Temperature: 75 degrees
Humidity: 78%
Wind: calm
Location: Lewisville, Texas
Shoes: Brooks Adrenaline GT 14

Injury update:

Sunday, August 3, 2014

Long Run

Distance: 6 miles
Time: 58:21
Pace: 9:43 min/mi

Comments: Well this was perfectly awful. I started out slow, stayed slow and got even slower. The heat and humidity conspired against me but I'm betting my awful diet yesterday was the real culprit.

I actually felt I got decently warmed up after mile one and felt somewhat in control of the effort over the next two miles. Regrettably, that wasn't reflected in the splits. I thought I was in the 9 min/mi range but I was actually coming in a half-minute slower than that. I realized mile four was going to be 10 min plus so I tried to get back on top of things but I was pretty much just putting off the inevitable.

At the end of mile six I called it a day and walked the rest of the way in.

Conditions:
Hour: 7:20 p.m.
Surface: concrete
Weather: clear
Temperature: 73 degrees
Humidity: 83%
Wind: calm
Location: Lewisville, Texas
Shoes: Brooks Adrenaline GT 14

Injury update: nada

Friday, August 1, 2014

Easy Run

Distance: 4 miles
Time: 36:58
Pace: 9:14 min/mi

Comments: Weird little run. Started off a bit stiff. Guess the sweat run on Thursday took more out of me than I expected. The weather was nicely cool with even a bit of mist. But the ultra-humid air took its toll with a quickness.

I seemed to hold a solid pace the first half of this workout but fell off considerably on mile three. Like "25 seconds slower pace" considerably. Regrouped for a respectable final mile but what the hell? Control-wise this felt pretty good. I was able to focus on turnover and such pretty well the whole way. Still, when the hell do I get the payoff from all the awful July runs?

Conditions:
Hour: 6:15 a.m.
Surface: concrete
Weather: overcast/light mist
Temperature: 70 degrees
Humidity: 96%
Wind: 5 mph
Location: Lewisville, Texas
Shoes: Brooks Adrenaline GT 14
Injury update: The right hamstring fluttered a bit on the last lap.

Thursday, July 31, 2014

Long Run

Distance: 6 miles
Time: 57:52
Pace: 9:38

Comments: Being off today I figured I'd try and get in a daylight run. That might not have been the best idea. With the front that pushed through last night it was downright sweltering. For any relief in temperature the rains brought, the humidity was far worse.

So, yeah, outside of the first two miles this was a bona fide slog. I slowed down by 15 seconds or more per mile after mile two. It has been awhile since I felt as flat miserable in a run. On the plus side, the ache in my hamstrings seems to have eased off somewhat. So running overslow might have been helpful on that front.

Conditions:
Hour: 9:00 a.m.
Surface: concrete
Weather: overcast
Temperature: 75 degrees
Humidity: 94%
Wind: calm
Location: Lewisville, Texas
Shoes: Brooks Adrenaline GT 14

Injury update: Nada.

Tuesday, July 29, 2014

Easy Run

Distance: 4:00
Time: 36:36
Pace: 9:08 min/mi

Comments: I got a pretty good nights sleep for once and woke up feeling rested rather than bleary. Getting out the door wasn't too tough either. Still, I was determined not to get all excited and try and blow out a tempo workout and injure myself just when I'm feeling better.

So I kept a lid on the pace and tried to monitor how my legs were feeling throughout the run. Things went well and, despite the governor, I felt pretty strong this whole way. Given it was a bit cooler this morning, but I really had a sense of control over this run I haven't enjoyed except in spurts up till now. And it was reflected in the splits which were very regular once again -- the first a bit slower for the warm up and the last a bit quick for the finish.

Conditions:
Hour: 6:00 a.m.
Surface: concrete
Weather: partly cloudy
Temperature: 74 degrees
Humidity: 75%
Wind: calm
Location: Lewisville, Texas
Shoes: Brooks Adrenaline GT 14
Injury update: Right hamstring was stiff starting out but warmed up quickly. Right hip the same but less intense.

Monday, July 28, 2014

Easy Run

Distance: 4 miles
Time: 39:22
Pace: 9:50 min/mi

Comments: After the unpleasantness of the conditioning workout on Friday I decided to make this week a recovery week. I had to work Sunday morning so skipping the long run and giving myself two days recovery worked better anyway. There are no conditioning workouts this week so I'll just try and get runs in on the new schedule and see how my legs respond.

The hamstring issue still has me concerned so I deliberately ran this one slow; just better than a jog, actually. I wanted to really monitor how my legs were doing and see if I need to start doing more preventative measures. Right now I'm hoping cutting back will get me back up to speed but we'll see.

Conditions:
Hour: 5:40 a.m.
Surface: concrete
Weather: partly cloudy
Temperature: 83 degrees
Humidity: 60 percent
Wind: calm
Location: Lewisville, Texas
Shoes: Brooks Adrenaline GT 14

Injury update: The right hamstring was still a little tight this morning but loosened up pretty quickly once I got started. The outside of my right hip was feeling a little sore at the end.

Friday, July 25, 2014

Conditioning Work

This was the last workout of this month's "camp" and, as a result, it was pretty brutal. After a very thorough warm up effort the menu of the morning was a lot of high intensity conditioning work followed by a hard run. The conditioning part kept lengthening as the workout went on. It was not intended to be a pleasant experience.

I started in the hole and didn't make much progress from there. I woke up too early and overtired. I got out to the workout but could feel I was lagging and my right hamstring was not cooperating at all. I got through the warm up OK but on the first set of the "real" workout I could tell I was in trouble. I pushed it as hard as I could on the run but the hamstring was not happy. I battled through the second set and that was about as much as I was willing to push my luck with the leg.

To compensate for missing out on the run I made a real effort to get all the way through the conditioning drills and get some more core work while I was at it. I don't think I came even close to the goal of the workout but I definitely gave it about all I had on a not-so-great day.

Thursday, July 24, 2014

Training Run

Distance: 4.0 miles
Time: 34:33
Pace: 8:38

Comments: The workout yesterday took more out of me than I expected and I slept like a rock last night. I woke up a little bleary and as a result, I got out the door a bit late. The upside was catching a spectacular sunrise at its peak.

This run was pretty solid the whole way. It was definitely faster than anything I've done to date but that's far less important than holding a steady pace the whole way. My splits were 8:40, 8:36, 8:35 and 8:40. Hard to get that close even when you are trying. That's the strength I've been building finally showing up on the clock.

Conditions:
Hour: 6:15 a.m.
Surface: concrete
Weather: clear
Temperature: 74 degrees
Humidity: 78 percent
Wind: nada
Location: Lewisville, Texas
Shoes: Brooks Adrenaline GT 14

Injury update: My right hamstring felt a little wobbly at times.

Wednesday, July 23, 2014

Conditioning Work

Had a lot of anxiety about this workout for some reason. I guess it's because I was so worn out at the end of last week. It turned out to be fine but the feeling was odd. As usual, the humidity was more of my nemesis than the routines.

We did a decent amount of work slinging around sandbag weights which gave my obliques more work than they have had in years. That'll be a delightful soreness later. Also did some resistance running with elastic straps. Felt that in the hamstrings and quads.

Tuesday, July 22, 2014

Recovery Run

Distance: 4.0 miles
Time: 36:13
Pace: 9:02

Comments: Welp. I set 9:00 as the threshold pace for recovery runs and so I'm gonna stick with it. But in terms of exertion, this was just as tough a workout as the training run last week. It's formidably hot and humid out there again and that's taking a toll on my stamina.

Still, this was a solid effort. A slower first mile to warm up. Two miles right in the 9:00 pace range and a significantly faster final mile. I'm feeling more in control of the run but my form and focus are still kind of all over the place. But that will come later.

Conditions:
Hour: 6:00 a.m.
Surface: concrete
Weather: clear
Temperature: 79 degrees
Humidity: 75 percent
Wind: nada
Location: Lewisville, Texas
Shoes: Brooks Adrenaline GT 14

Injury update: nada.

Sunday, July 20, 2014

Long Run

Distance: 8.0 miles
Time: 1:11:53
Pace: 8:59

Comments: I was hoping all I needed was a night's rest for my legs to recover but Saturday was pretty much the same as Friday. I took it easy most of the day and slept almost ten hours. I wasn't 100% this morning but I did feel a good bit better.

The weather was unusually cool but once you add the humidity and the sun things were decidedly challenging out on the pavement. I felt very good the first half of the run, decent the next quarter and struggling not to walk it in the last two miles. Still, I finished with a sub 9 min/mi pace which is good and bad.

Good in that my conditioning is clearly improving. Bad in that my stamina is still lacking. I also probably need to be doing my weekday runs at a slightly faster pace.

Conditions:
Hour: 7:40 a.m.
Surface: concrete
Weather: clear
Temperature: 68 degrees
Humidity: 88 percent
Wind: nada
Location: Lewisville, Texas
Shoes: Brooks Adrenaline GT 14

Injury update: nada.

Friday, July 18, 2014

Conditioning Work

Getting up was something of a challenge this morning and my legs, particularly my quads, were definitely feeling the strain of this week's workouts. Nothing in the realm of injury just sore and tired. Still, I got out the door and to class.

The workout was about as difficult as I expected. My legs warmed up a bit after the first set but every exercise was a battle. And the core work was flat out brutal. I've pretty much given up on making the number of reps and am concentrating on good form every exercise. Which is pretty much kicking my ass.

Thursday, July 17, 2014

Training Run

Distance: 4.0 miles
Time: 35:44
Pace: 8:55

Comments: As I suspected, the interval work left me a bit stiff and getting started was not pleasant. But I warmed up quick enough and hit a pretty solid stride for the whole way. While my overall speed wasn't awe inspiring, my mile-to-mile pace was a lot more steady than before. I'm sort of getting that "running in control" sense to the workouts again. And while the temperature wasn't inordinately bad, the humidity was (I had to get out the door a bit early to beat the rainstorms that are threatening to inundate the area) That and a less than ideal eating schedule yesterday probably took a bit off the performance here.

Conditions:
Hour: 5:00 a.m.
Surface: concrete
Weather: overcast
Temperature: 77 degrees
Humidity: 90 percent
Wind: none
Location: Lewisville, Texas
Shoes: Brooks Adrenaline GT 14

Injury update: nada

Wednesday, July 16, 2014

Conditioning Work

The workout today was intervals which, given my running history, was right up my alley. We did a series of warm ups in preparation for a 40 yard sprint to start and then did a mix of exercises and dashes; very similar to the summer workouts with Coach Dean.

Of course since I was pretty much in my wheelhouse, I pushed it a bit harder than usual. That, added to the core work I'm needing work on and 50 burpees, meant I was a bit more sore after this workout than normal. Of course this was more of the general workout soreness not the specific muscles having issues like the first two sessions.

Tuesday, July 15, 2014

Training Run

Distance: 4.0 miles
Time: 36:01
Pace: 8:59

Comments: Starting something a little different. Thus far I've called these regular runs either "easy" or "recovery" since I'm not doing anything specific, just getting the miles. From now on I'm going to call them "training runs" and leave the other categories for when I'm actually doing that type of run. It'll be a kind of catchall by definition and I think, for now, a 9:00 per mile pace is as good a demarcation line as any.

Which works well since I was just on the right side of that this morning. I actually did every mile but the first well under that threshold. Mile 1 was a bit slower since it took me a little while to warm up. I was more stiff than I expected following the long run on Sunday. Since I'm not doing warm up miles, I have to sort of treat that first part of the run like that by necessity.

Conditions:
Hour: 5:50 a.m.
Surface: concrete
Weather: partly cloudy
Temperature: 77 degrees
Humidity: 74 percent
Wind: 5 mph
Location: Lewisville, Texas
Shoes: Brooks Adrenaline GT 14

Injury update: nada

Sunday, July 13, 2014

Long Run

Distance: 8.0 miles
Time: 1:17:26
Pace: 9:41

Comments: I wasn't as flat whipped as last week but my ass and calves were more sore than they have been for awhile. So the first half mile or so was, again, creaky and unpleasant. It got smoother after that but then I had to contend with the heat. It's nice being able to run in the daylight but, lordy, it ain't easy.

The only real goal today was to hit the eight miles which I plan to hold steady at for the next few weeks. I think I'll keep with the two mid-week four milers and, if I feel stronger by the first of August, add another running day. Between that and the conditioning work, I should be building a nice base.

Anyhow, today's run was solid if not spectacular. I progressively slowed down every mile but that's not surprising given the heat. I also had to stop at one point and help a box turtle heading for the roadway. Hope the little guy didn't make another attempt after I pointed him back toward the marshy area he had left.

Conditions:
Hour: 7:00 a.m.
Surface: concrete
Weather: clear
Temperature: 80 degrees
Humidity: 60 percent
Wind: nada
Location: Lewisville, Texas
Shoes: Brooks Adrenaline GT 14

Injury update: Nada

Friday, July 11, 2014

Conditioning Work

This workout went a bit better than the last one but I still feel a bit scattered in my attempts to keep up. I get a pretty good effort but sticking with each exercise is a struggle and, more often than not, I'm having to ease up to finish the time.

I stayed rather wary of my right hip this time and it gave a murmur now and then but didn't give me the "HEY! Cut it out!" warning like last time. After this one it was pretty clear my quads and butt got a lot of the emphasis of the effort. Not as much upper body work as the previous ones, though.

Thursday, July 10, 2014

Training Run

Distance: 4.0 miles
Time: 36:13
Pace: 9:02

Comments: I started this one out purposefully slow in order to avoid the burnout issue from Tuesday. This strategy worked quite well. I am starting to feel some of the payoff condition-wise and the bulk of the run went very smoothly.

I didn't look at the Garmin on purpose until the final mile when I stepped up the pace a bit. That proved to be about 8:30 so I made an effort to hold it there the whole mile. I got slowed down a bit when I went off the sidewalk to avoid some geese but pushed it the final quarter to finish at 8:20 pace. Not bad.

Conditions:
Hour: 6:15 a.m.
Surface: concrete
Weather: clear
Temperature: 80 degrees
Humidity: 58 percent
Wind: nada
Location: Lewisville, Texas
Shoes: Brooks Adrenaline GT 14

Injury update: I was pretty concerned that my hip issue from yesterday might carry over to today but it seems that wasn't the case. There was no problem whatsoever on this run thus bolstering my theory that it's the side-to-side motion that aggravated it. Still, I'm going to be wary.

Wednesday, July 9, 2014

Conditioning Work

Made it out to the Camp Gladiator workout again. Like the last time, it totally kicked my ass but not in the most positive way this time. During the second set of exercises my right hip decided not to cooperate. I eased back on it but it really wasn't happy with doing the side-to-side work. Not a surprise, really, give everything I've done has been straight on running. Torque is a new complication for my muscles and my tendons.

I tried to keep up by avoiding the exercises that would aggravate it and substituting ones that wouldn't. I did a lot of burpees as a result. But my other issue was that I didn't have the umph this time I did last time. That's not surprising given my body is still trying to catch up with the new workload but it was a bit disappointing.

Tuesday, July 8, 2014

Recovery Run

Distance: 2.5 miles
Time: 21:38
Pace: 8:30 

Comments: I cut this one off early for a number of reasons. First is that I probably pushed it a bit too hard at the start. The conditioning workout and long run have started to pay dividends, which is nice, but I've got a long way to go in the stamina department. Pushing too hard would only be asking for trouble. Which leads to reason two: I do not want to go into tomorrow's conditioning workout flat spent. This is the first of a four-day run of workouts and I'd best not screw it up on the front end.

Outside of the rationalizations the fact is it was hot and miserable and the allergic reaction on my legs still itches like all hell when I run. I also got up late and am a bit pressed for time. Still, the quicker pace was nice and, even better, I had the first sense of control over the run in awhile. But this comes with a price and my body ain't quite ready to pay it. Also, I have to get a solid dinner if I have any hope to survive these morning workouts.

Conditions:
Hour: 6:10 a.m.
Surface: concrete
Weather: overcast
Temperature: 79 degrees
Humidity: 70 percent
Wind: nada
Location: Lewisville, Texas
Shoes: Brooks Adrenaline GT 14

Injury update: Nada

Sunday, July 6, 2014

Long Run

Distance: 6.0 miles 
Time: 57:11
Pace: 9:31

Comments: So the conditioning workout pretty much whipped my ass. I was pretty creaky the rest of the day and downright sore the next. My quads were feeling the the worst but there were delightful spots of ache waiting to be discovered ever time I moved.

It wasn't a lot better this morning. Getting out of bed was rough and getting started on the run even more so. Making matters worse, I'm allergic to something and my legs have broken out. So the first mile was pretty much an achy, stiff, itchy, sore pile of awful. It got better, but not dramatically so.

The goal here was just to get the six miles in whatever the time. And even though the temperature/humidity was a little better than my last run it felt worse. This was a slog from start to finish with a few nice hills thrown in for sheer sadism. Still, I got through it with a reasonable pace and didn't have that regrettable 'just walk the rest of the way' impulse. Poco y poco.

Conditions:
Hour: 6:00 a.m.
Surface: concrete
Weather: partly cloudy
Temperature: 75 degrees
Humidity: 78 percent
Wind: nada
Location: Lewisville, Texas
Shoes: Brooks Adrenaline GT 14

Injury update: Nada

Friday, July 4, 2014

Conditioning Work

So a friend of mine at work had a free month pass for Camp Gladiator -- one of these currently popular group fitness deals. She spoke highly of the trainers here locally so I figured I'd give it a shot. What I need is something to help me work on my overall conditioning (and strength) as I ramp back up into my full training form. I also could use a kick in the ass to keep onto my routine.

So I went to the 5:30 a.m. workout here in town and there was about three dozen folks there. I was expecting the worst - quasi-yoga self-empowerment yada-yada - but was happily surprised. Yeah, there was a little of that (and a lot of selling the program) but the main focus was staying upbeat and keeping folks involved in the workout.

And the workout was pretty much exactly what I wanted. It was almost precisely the same as what Coach Dean had us do on our conditioning phase without the speed work mixed in. Which is good since I'm avoiding that for the moment in hopes of avoiding injury.

It was also demanding. I finished totally drenched with that quaking feeling in my legs you get when you've worked out probably a little bit further than you thought you could have. There was that tired soreness as well but I knew that was just a taste of what my weekend would be like. Oh well, everybody told me it wasn't going to be easy.

Thursday, July 3, 2014

Training Run

Distance: 4.0 miles
Time: 36:44
Pace: 9:10

Comments: A powerful little summer storm popped up just as I woke up. It blasted through pretty fast and I got out the door to run at about the time I was hoping for. It was impressively humid but the big upshot was the temperatures were as cool as I can hope to get for the next three months.

The start of the run was a distressingly unpleasant slog. I had real concerns that the whole thing would be that awful but I got warmed up after a mile or so and the rest went very well. I didn't set any pace records but had a nice consistent effort pretty much the rest of the way.

Conditions:
Hour: 5:30 a.m.
Surface: concrete
Weather: overcast
Temperature: 68 degrees
Humidity: 90 percent
Wind: nada
Location: Lewisville, Texas
Shoes: Brooks Adrenaline GT 14

Injury update: Nada.

Monday, June 30, 2014

Easy Run

Distance: 4.0 miles
Time: 37:02
Pace: 9:15

Comments: Went to bed stupid early in order to get up in time to run EVEN IF insomnia set in. It did but I got up in plenty of time to get the run in anyway.

This went about like I expected. The temperature is as cool as it's gonna get anytime soon and the oppressive humidity is something I'm just going to have to deal with. I considered putting in five miles but decided to stick to this four-mile regimen until I get my routine down flat.

Conditions:
Hour: 6:00 a.m.
Surface: concrete
Weather: partly cloudy
Temperature: 77 degrees
Humidity: 78 percent
Wind: 10 mph
Location: Lewisville, Texas
Shoes: Brooks Adrenaline GT 14

Injury update: Nada.

Saturday, June 28, 2014

Easy Run

Distance: 4.0 miles
Time: 36:22
Pace: 9:05

Comments: Missed a day so wanted to get this morning in for sure. I thought I was going to suffer in the sun but the cloud cover kept it reasonably cool. The unreasonable humidity was in full force though.

As last time, it was something of a slog. Another runner caught up with me and we did about half a mile chatting a bit. He was in MUCH better shape than me so it made me push myself a bit. That was much appreciated.

Conditions:
Hour: 8:45 a.m.
Surface: concrete
Weather: overcast/slight drizzle
Temperature: 79 degrees
Humidity: 78 percent
Wind: 10 mph
Location: Lewisville, Texas
Shoes: Brooks Adrenaline GT 14

Injury update: Nada. 

Tuesday, June 24, 2014

Easy Run

Distance: 4.0 miles 
Time: 39:23
Pace: 9:50

Comments: Finally back out there and the conditions are edging into the unbearable. Was going to go yesterday morning but a squall line blew through and I ain't about none of that. This was the slog I expected it to be; slow, clumsy and unpleasant. But I didn't have that unpleasant urge to just throw in the towel so... progress?

Conditions:
Hour: 5:20 a.m.
Surface: concrete
Weather: overcast
Temperature: 75 degrees
Humidity: 78 percent
Wind: calm
Location: Lewisville, Texas
Shoes: Brooks Adrenaline GT 14

Injury update: Got a sharp little pain in my inside right ankle right below the ankle bone.