Fitness Run

Distance: 4 miles
Time: 35:45
Pace: 8:56 min/mi

Comments: This one started off very sloggy. To get through it I focused on my footfalls; keeping my feet close to the pavement but quicker turnover -- shorter steps, basically. That got me through the first mile and I was able to concentrate on the run after that.

I ran a very consistent middle two miles and tried to work on my concentration a bit more. That has lagged almost as much as my conditioning so as I get back into things that's something I've got to work on.

The last mile was very solid. I picked it up quite a bit on the last quarter but didn't venture into the full-on stride territory. With almost a month of solid work, I don't want to throw it away on a cheap injury.

Conditions
Hour: 6:30 a.m.
Surface: concrete
Weather: clear
Temperature: 82 degrees
Humidity: 72 percent
Wind: 5 mph
Location: Lewisville, Texas
Shoes: Asics Gel-Kayano 21

Injury update: Stiff.

Fitness Run

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

Comments: Finally executing a run like I planned. After my day off I woke up feeling decent and got out the door when I intended. The start of the run wasn't a lot of fun. The heat and humidity have rebounded and my legs are still in recovery mode. But I put in a decent first mile and focused on pace the rest of the way to turn in a very solid effort.

Conditions
Hour: 6:00 a.m.
Surface: concrete
Weather: partly cloudy
Temperature: 82 degrees
Humidity: 70 percent
Wind: 5 mph
Location: Lewisville, Texas
Shoes: Asics Gel-Kayano 21

Injury update: Tightness in my right ankle around the inside ankle bone.

Fitness Run

Distance: 4 miles
Time: 35:43
Pace: 8:55 min/mi

Comments: For the first time in a loooooong time I ended up going out to run on a whim. With two consecutive days behind me I initially planned to lay off today and get four miles in tomorrow. After dragging all yesterday afternoon I felt really good this morning and just went for it.

I felt like I was in control of the run the whole way, which is a very pleasant development. That my splits were pretty well grouped -- only a spread of 13 seconds between the slowest and fastest -- certainly bore that out. Moreover, while I approached this whole run as an extra, there was really no temptation to cut it short.

And the sunrise was pretty damn impressive as well.

Conditions:
Hour: 6:25 a.m.
Surface: concrete
Weather: clear
Temperature: 79 degrees
Humidity: 60 percent
Wind: calm
Location: Lewisville, Texas
Shoes: Asics Gel-Kayano 21

Injury update: Little jab in the left quad at one point.

Fitness Run

Distance: 4 miles
Time: 38:05
Pace: 9:30 min/mi

Comments: This was a bit of a challenge but I wasn't really surprised. I had enough soreness in my quads yesterday that I knew back-to-back days of running would be difficult.

I started unusually strong with a 9:02 min/mi pace. That probably wasn't wise. The last mile topped 10 min/mi and I was glad the thing was over.

Yet I got through it and rather capably so even given the challenge of the effort. Importantly I got a good run in the new shoes. They are definitely softer and a bit more bouncy than the old pair. That'll actually take a little getting used to.

Conditions:
Hour: 6:45 a.m.
Surface: concrete
Weather: clear
Temperature: 80 degrees
Humidity: 73 percent
Wind: calm
Location: Lewisville, Texas
Shoes: Asics Gel-Kayano 21

Injury update: nada