Recovery Run

Distance: 4 miles
Time: 36:11
Pace: 9:02 min/mi

Comments: I'm finally starting to feel like my running legs are coming back. I was pretty tired yesterday afternoon and slept very hard but didn't feel wiped out this morning. I intended to do this one pretty slow and expected 10 min/mi pace or thereabouts.

Instead I felt pretty good from the start — strong pace, solid control and no weird aches or pains. I even felt the need to push the tempo a little on the final half mile or so. The final time was slower than my recent runs but if this is recovery run pace, that's an amazing amount of progress in three weeks.

Conditions:
Hour: 6:00 a.m.
Surface: concrete
Weather: clear
Temperature: 40 degrees
Humidity: 90%
Wind: calm
Location: Lewisville, Texas
Shoes: Brooks Adrenaline GT 14

Injury update: nada

Training Run

Distance: 4 miles
Time: 34:25
Pace: 8:35 min/mi

Comments: I thought I would be completely wiped out this morning after yesterday's effort but my legs seemed to be in pretty good shape when I woke up. I considered heading out for the conditioning workout but decided to stick with the run instead.

The first mile was pretty quick (8:44) and the next one excessively so (8:24). I eased up a bit on the second half of the run putting the next two miles withing three seconds of each other (8:37 and 8:34). I'd really like to get the even pacing down now I'm not straining to finish every run.

Conditions:
Hour: 9:30 a.m.
Surface: concrete
Weather: clear
Temperature: 45 degrees
Humidity: 45%
Wind: calm
Location: Lewisville, Texas
Shoes: Brooks Adrenaline GT 14

Injury update: nada

Long Run

Distance: 8 miles
Time: 1:12:39
Pace: 9:05 min/mi

Comments: Work conspired against me pretty much all of last week making it impossible to get my runs in. I had planned to put in an eight miler and, given I was pretty well rested up, there wasn't any reason not to go for it.

The temperatures have warmed up nicely since earlier in the week. It was in the 60s when I got started but touching 70 when I finished and I definitely could feel it as the run progressed.

I was kind of hoping to get all of this on in under the 9 min/mi benchmark but it was just a bit out of reach. Still, this is the longest run I've done in months and it went better than I could reasonably have expected.

Conditions:
Hour: 10:40 a.m.
Surface: concrete
Weather: clear
Temperature: 65 degrees
Humidity: 25%
Wind: calm
Location: Lewisville, Texas
Shoes: Brooks Adrenaline GT 14

Injury update: nada