Long Run

Distance: 20 miles
Time: 3:52:16
Pace: 11:37 min/mi

Comments: I knew I wanted to get a 20 miler in at some point this New Year's weekend but I was undecided on the exact day. I was doubtful about my readiness today but with ideal temps and the possibility of rain over the next two day forced my hand.

I knew it was going to be rough and so it was. I started extraordinarily slow and I focused on keeping my pace down the whole way. A lot of this run was mental and it was a battle the whole way.

The last five miles were unpleasant to the extreme. No need to regulate the pace at that point; I took whatever I could get. The fatigue was relentless and every step of the last mile or so was its own little death. Ironically, since walking would be as agonizing as running, I really had no reason to stop.

Got it done with a reasonable average pace. Hopefully this is a building block for better things to come.

Training Run

Distance: 6 miles
Time: 56:03
Pace: 9:01 min/mi

Comments: The goal this week is the routine. I got a strong night of sleep and felt pretty good when I woke up. I got out the door and eased right into this one without a lot of hesitancy and apprehension.

Not surprisingly, the run went rather well after that. I started at a nice pace to warm up and slipped into a very good rhythm after that. I let my mind wander a bit more than I should but never needed distraction to handle fatigue.

It's very clear the strength is still there despite the inconsistent schedule recently but I can't afford to let the conditioning slip.

Training Run

Distance: 4 miles
Time: 38:04
Pace: 9:31 min/mi

Comments: The goal this week is to get fully back into the routine. I know what I want to get as a long run next weekend but that's not the focus. Three runs during the week is the priority.

This one started a little slow but I warmed up rather well and was doing a nice clip toward the end. The temperatures have been unseasonably warm and humid this week so I prepared for it to be a slog.

It turns out the cold front came through while I was out there so it was actually a few degrees cooler on the second half of the effort. Not sure if it helped but it kept things from sucking so bad.

Training Run

Distance: 4 miles
Time: 38:09
Pace: 9:32 min/mi

Comments: This run was pretty awful. I've not been consistent at all in my routine and I had the arrogance to think I could just zip out and grab a long run. Well, I think I can say with some confidence that the time off has cut into my conditioning a bit.

Of course this morning it was chilly, rainy, foggy and blah. I figured it would be like that all day. Then the minute I step out the door to run, the sun comes out. And with the humidity, it was not pleasant at all. Needless to say, the long run didn't happen.

Training Run

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

Comments: The last two days have not been fun. The 18-miler took a ton out of me and I felt it through this morning. Then, weirdly enough, I was fine. Getting started with this run wasn't a chore or battle. I had a moment my legs felt a little rubbery but that was about it. I just got started and churned it out.

I did the usual effort at starting slow with shorter steps but gradually and naturally let myself speed up. By the end I knew I was going a pretty nice clip but never really raised the exertion level to anything seriously uncomfortable. The nine-minute-mile pace was a nice surprise at the end.

Long Run

Distance: 18 miles
Time: 3:27:50
Pace: 11:33 min/mi

Comments: I was really dreading this one. And for good reason. I really dialed back over the last two weeks and while I've felt very strong on each of the recent runs, that's not the same as a full-on long run.

With the brutal cold set to arrive this afternoon, I was forced to run this in slightly warmer conditions than I would like. It started fine but, by the end, temps were in the mid-70s and the sun was out in force.

So that stacked the deck against me right when fatigue jumped on my ass. I was feeling it at 12 miles but the last four got worse every next step. The real long runs are just as important for testing your mental toughness and this one sure as hell did that.

Training Run

Distance: 4 miles
Time: 36:16
Pace: 8:04 min/mi

Comments: With the prospect of it getting stupid cold this weekend, I tweaked my running schedule to get my runs in before that happens. So I took another two days off and put in the usual four miler today. Tomorrow will be the long run.

And today's run was excellent. Started purposefully a little slow but warmed up well and slid right into a groove. I kept pretty focused on the effort as well instead of relying on letting my mind wander to get through it. I even picked up the pace to avoid traffic at one stretch with little issue.

Training Run

Distance: 6 miles
Time: 55:39
Pace: 9:16 min/mi

Comments: It was dark and foggy and chilly this morning. So perfect running weather. I was thinking I should have worn gloves at first but, by the five minute mark I was fine. This one was a strong effort from start to finish. I probably could have pushed it a bit but having done a run just 12 hours prior, I didn't think that would be the smartest plan. My legs were a bit creaky at the very end as it was.

Training Run

Distance: 4 miles
Time: 35:03
Pace:  8:45 min/mi

Comments: After a week off I was determined to not let this week slide as well. I put in 100 miles in November so, perhaps, a respite was a good idea but the trick is to get back in the routine as soon as possible.

As I expected, my legs were pretty strong after the layoff. I cranked this out at a very solid time and felt pretty good the whole way. I need to be careful and not overdo it since I really want to get my long miles in on Sunday.

Still, felt good to be back out there.

Training Run

Distance: 4 miles
Time: 36:42
Pace: 9:10 min/mi

Comments: Out early and into the muggy dark. Pretty much ideal conditions, to be honest. These weekday runs have become pretty solid now I seem to have made some strength gains. I got started at a solid pace and just cruised through the entire run. I'm gonna hold steady at this level for a little but doing one faster each week needs to be added to the mix at some point.

Long Run

Distance: 10 miles
Time: 1:37:09
Pace: 9:43 min/mi

Comments: This is my "dial back" week so the long run was for 10 miles, a distance I last did three weeks ago. Needless to say, this one went somewhat better. I knocked better than 1:20 off my pace between those two runs.

It was a surprise since I really did not want to go do this run. It's chilly, I didn't feel great and I wasn't sure what shape my legs were in. Once I got started and warmed up a little I just cranked it out. I am a little curious how consistent my splits were but that's not really important.

So with that done, time to get back on the distance train. Sixteen miles next Sunday.

Training Run

Distance: 4 miles
Time: 39:32
Pace: 9:45 min/mi

Comments: With rain promised tonight and tomorrow, I had to get this one done. Overslept so lunch run was the only option. Went pretty well. Not the fastest effort on my part but not a staggering slog either. I was pretty surprised at the reasonably robust pace. I probably did the second half a good bit better than the first for that.

Next run is Sunday. Although it's the "long"effort, I'll be shooting for a reasonably modest 10 miles. Then, back on the distance train next week.

Training Run

Distance: 6 miles
Time: 55:26
Pace: 9:15 min/mi

Comments: So the cold front came through and temperatures went down quite a bit. Heading out was pretty brisk but not really cold. The best part was that I never got too hot during the run despite the bright sunshine. Tomorrow morning is slated to be in the 30s so I didn't want to feel forced to get one in then.

This was a very good run. All the miles this month are starting to pay off. I started strong and held steady the whole way. And my overall pace turned out to be very nice indeed (although I really wasn't pushing for that this run). I want another four miles tomorrow or Friday and ten when the weather gives a chance this weekend.

Training Run

Distance: 4 miles
Time: 38:58
Pace: 9:44 min/mi

Comments: A much better post-long-run effort than I had any reason to hope. Last week this run was the march of death, today it was a challenging but not overwhelming effort. The pace was pretty good although I suspect my effort dragged a little on the second half.

The big milestone today is hitting 100 miles in a month for the first time in a long long loooooong time. I'd have to go back to the 150 miles in December 2010 when I was doing my last real marathon training effort. (I came pretty close in February 2013 with just over 98 miles)

Long Run

Distance: 16 miles
Time: 2:49:57
Pace: 10:37 min/mi

Comments: The plan was 16 miles. Two more than last week. I didn't feel good at all the second half this week but laid low yesterday to get ready. The last time I did a training run this distance was three-and-a-half years ago. Needless to say, I was a bit nervous heading out the door.

The first half was actually pretty encouraging. With no real way to track the pace I really focused on keeping my run steady but not overdoing it. It was cool, overcast and almost ideal.

Almost. The wind picked up pretty good and I spent most of the last four miles fighting a very strong headwind. No. Fun. At. All. That compounded my general fatigue so the last few miles were pretty brutal. Still. Got it done.

Training Run

Distance: 4 miles
Time: 41:36
Pace: 10:24 min/mi

Comments: I didn't eat well yesterday and, even though I slept super hard, I didn't feel really rested. But I figured I might as well get the run done since I wasn't going to feel any better despite it.

As I expected, it was a complete slog. I was slow and miserable the whole way. Not having the Garmin anymore was kind of a blessing since I wasn't tempted to see how awful my pace was during the debacle.

Anyhow, it is done. Now to rest and prepare for the long run on Sunday.

Training Run

Distance: 4 miles
Time: 43:57
Pace: 10:59 min/mi

Comments: I had actually signed up for a 5K turkey trot today but the continuing soreness in my quads and hamstrings made me decide to skip it. I still wanted to get my run in so I finally got up enough motivation to get out the door.

My reticence made complete sense once I got started. My legs were achy and sore. I didn't feel like I had any energy whatsoever and my pace was abysmal. And today turned out the day that my Garmin up and died.

Still, I needed the distance and the effort should go a long way to getting me over the fatigue of adding these long miles.

Training Run

Distance: 4 miles
Time: 40:11
Pace: 10:02 min/mi

Comments: I probably could have used an extra day off after the long run this weekend but, with the rain coming in, I wanted to get something under my belt early in the week. So a lunch run it was.

I felt about as bad over the course of this effort as one might expect; tired legs, soreness, ennui. The dour skies matched my mindset rather well. But, still, I got it done.

With this done, I now have the option of running tomorrow if I want or taking my rest day if my legs demand it. The 5K is going to be tricky given the long run goal this weekend.

Long Run

Distance: 14 miles
Time: 2:26:48
Pace: 10:29 min/mi

Comments: I'm seriously considering a marathon in February of next year. While the progressively longer runs is encouraging, I'm not sure if I've got the stamina to get the REAL long runs it will require.

So, the plan today was 12 miles but, since I felt pretty good after the halfway mark, I decided to take a stab at 14 miles. This puts me over the half-marathon distance and at the doorstep of the truely grueling long runs the marathon will require.

It went better than I expected. I completely ignored the pace and just tried to keep a steady strong rhythm. The cold snap certainly played in my favor as well. While I've done a few half-marathons in the last few years, this is the longest I've run since my debacle of a marathon in April 2013.

Training Run

Distance: 4 miles
Time: 39:14
Pace: 9:48 min/mi

Comments: This one was not fun at all. With a cold front coming through tonight, I thought it would be better to do a noon run today and not take the chance on rain messing up getting a run in tomorrow. Mistake.

First off it is pretty warm. Not hot, but enough to be significantly uncomfortable. Then there was the wind. It was brisk and constant and a complete pain in the ass. Lastly there was fatigue.

Three days in a row is not to be taken for granted with the constantly increasing long run mileage.  I got slower by almost half a minute every mile of this run. I expect to feel pretty wiped out tomorrow but, hopefully, two days off (and cooler temperatures) will give me a good shot at the 12 miler on Sunday.

Training Run

Distance: 4 miles
Time: 38:26
Pace: 9:34 min/mi

Comments: No run this morning due to meetings but I decided to have a lunch workout because today is determined to be a complete asshole. I want to have at least one thing accomplished by the time night falls.

This one wasn't as easy as the last one, although my average pace was still in the same ballpark. The fact it was warmer was clearly a factor but I think I'm just off due to the stress of today.

Consistency was also not where it should be. My pace on the second half of the run was almost a half minute slower than the first. Still, I'm now strong enough to just gut it through these efforts.

Training Run

Distance: 4 miles
Time: 38:06
Pace: 9:31 min/mi

Comments: The upshot of feeling absolutely horrid on Friday seems to have been a bit of an improvement in my baseline strength level. I wasn't particularly motivated in terms of today's run but, once I got out there, it wasn't much of a strain as these runs have been in the past.

Case in point. I hit almost exactly 9:34 pace on every mile of the run except the second which was 15 seconds faster. That's the kind of consistency I expect when I get strong enough to actually "run" these workouts instead of "hang on for dear life."

There's a lot of work left until my conditioning and stamina levels are where I would like but this is a very reassuring milestone.

Long Run

Distance: 10 miles
Time: 1:51:26
Pace: 11:08 min/mi

Comments: My plan, after last week, was to try and keep my work week the same and try to add two more miles to the long run today. I got worried about this on Friday when my body seemed to be telling me nada mas. I felt so bad all day that I was concerned it was actually the flu.

But I felt better yesterday although my quads and calves still had some sharp soreness. I didn't feel bad at all this morning so, even through I wasn't really motivated about it, I got out the door.

As I expected, it was rough. I made myself completely ignore my Garmin and just shoot for the distance. My pace fluctuated a lot but that wasn't really the main concern with this one. The second half was a slog as well as a tour de force of disassociative running. Still, I got it done.

Training Run

Distance: 4 miles
Time: 37:51
Pace: 9:27 min/mi

Comments: The first three-days-in-a-row I've put in since at least spring. I could really feel it in the last mile. I did the circle route since I don't have to cross any major streets during rush hour and the urge to head in after the second one was strong.

But I kept with it and finished with a very nice pace overall. The splits were all over the map though. That's not a huge surprise given the fatigue I'm struggling with at this point.

Tomorrow is a must-rest day and I'll have to decide on which day of the weekend for the long run.

Training Run

Distance: 4 miles
Time: 38:47
Pace: 9:41 min/mi

Comments: After the extra fast run yesterday, I deliberately took this one slow. It wasn't a slog though. I felt pretty strong the entire way and certainly could have increased the pace if I had wanted.

The improvement in performance is pretty obvious at this point. Although, obviously, the cooler temperatures is lending a bit of a hand as well. It's still way too early to make any kind of plans but I could be in good enough shape to run a race somewhere in a few weeks.

For now, though, the goal is just keep to the routine.

Training Run

Distance: 4 miles
Time: 33:52
Pace: 8:27 min/mi

Comments: I had an early morning appointment and couldn't run but took an extra long lunch to get the workout in. The cool dour weather is about perfect for running; reminding me more than a little of my runs in Lima, Peru.

Anyhow, I only meant to keep a solid pace but found myself going at a reasonably nice clip the first two miles. When I got the third mile in at 8:30 pace I tried to keep the pressure on for the fourth. And, with a quarter mile left I was within ten seconds of a sub-8 minute mile pace.

So I went for it and finished four seconds under the wire. The sub-8:30 average pace was my best mark in nine months. A few nice accomplishments on my way back to real running form.

Long Run

Distance: 8 miles
Time: 1:21:56
Pace: 10:14 min/mi

Comments: I felt like I made a decent amount of progress this week so being a little ambitious for today's long run seemed to be in order. I set my target for seven miles, was willing to settle for six and held an unspoken hope for eight.

I started deliberately slow although the first mile came in under the ten minute mark. After that I just focused on keeping them under 10:30 and keeping as steady a pace as I could. I put off the decision concerning the total distance until the six mile mark.

And when I got to it, I felt pretty good. So I went for it. And, for the last mile, I stepped it up to bring the pace under ten minutes again. Overall, a very strong effort and worth building on.

Training Run

Distance: 4 miles
Time: 35:23
Pace: 8:50 min/mi

Comments: With the stated intention of getting three runs in during the work week I once again found myself having to put in the Friday afternoon effort. This worked out pretty well since the cold front came through yesterday. While temperatures aren't yet ideal, they are certainly better.

Anyhow, I just planned to get a solid effort in but found myself with a pretty good pace as I neared the end of the first mile. I was able to slip in under the nine minute mark. After that I just tried to keep that goal for the next mile. And, surprisingly, was successful the rest of the way.

It is the fastest I've run a workout since March, a full nine months ago. And the first "four run" week since January. Not bad for this week's work.

Training Run

Distance: 4 miles
Time: 38:06
Pace: 9:31 min/mi

Comments:Between the lack of time and tightness in my calves I didn't do a run this morning. But my legs felt better later and I decided to get one in after work. It is still unseasonably warm and scattered storms guaranteed high humidity.

It was not pleasant.

But I did pretty good despite it all. My first mile was nearing the nine minute mark but my last one was just as close to the ten minute mark. Still, the overall pace was a lot better than the last few runs. That's encouraging. Tomorrow is a travel day so I'll try and get the next one in Friday.

Training Run

Distance: 4 miles
Time: 40:39
Pace: 10:09 min/mi

Comments: I couldn't get a run in yesterday morning and considered an afternoon effort. But with the residual tiredness from the long run and unusually warm temperature, I decided to err on the side of caution. Given the struggle I had today with the warm morning and tired legs, that was probably the correct choice. I started out OK despite feeling less than at my peak but I slowed down a lot on the back half of this one. And the whole run felt like the slog it was. Here's hoping things are better the next outing.

Long Run

Distance: 6 miles
Time: 1:00:59
Pace: 10:09 min/ mi

Comments: The target for this run was one hour and I got one hour. Six miles put me almost exactly a minute over the goal duration.

This wasn't a phenomenal performance by any means. I found myself slogging more than expected and dragging my feet was a real problem. Some woman passed me twice on the course. Which helped a bit, actually, by making me focus a bit more.

In the final analysis, there were three miles were well over the ten-minute mark and none of them were faster than 9:45. I did do a burst at the end to get the final mile under the 10 minute mark and it didn't suck too much.

Fitness Run

Distance: 4 miles
Time: 38:59
Pace: 9:44 min/mi

Comments: So I wanted to get three runs in during the (work) week but wasn't able to get one in the last two mornings. Only one other option; a Friday afternoon run. Not my favorite due to traffic alone.

While it isn't as brutally hot as it was this summer, it's certainly warm enough. The first mile didn't bode well and the last mile was some unpleasant work.

Still, I kept every mile under 10 minutes and had identical splits for the last two. That's a far better performance than I was expecting when I got started. It's too early to consider this any kind of breakthrough but it's nice to see a little progress.

Fitness Run

Distance: 4 miles
Time: 39:16
Pace: 9:48 min/mi

Comments: It's cooled down a bit and the later afternoon wasn't completely awful so I decided to take a stab at an evening run. And, of course, it was far more uncomfortable a mile or so in than I wanted but that wasn't a surprise either. My pace eroded the whole way with the largest dropoff at the halfway point. Still, the first two miles were reasonably close pacewise as were the last two, so I'll take what I can get. Overall, a pretty solid effort.

Fitness Run

Distance: 4 miles
Time: 38:58
Pace: 9:44 min/mi

Comments: Another unintended layoff but this one partly due to travel. I wasn't enthusiastic about getting out the door today but I wasn't dreading it either. The run went pretty well. I didn't lose an enormous amount of conditioning over the last week but I wasn't blasting my way through the last two miles either. Basically it's yet another start and I need to focus on the routine more than anything.

Fitness Run

Distance: 4 miles
Time: 38:13
Pace: 9:32 min/mi

Comments: This was the first run that I felt like I was actually running as opposed to just hanging on until the finish. The pace bounced around a bit but I was able to concentrate on the effort and focus when needed. A very nice change from the recent efforts.

Which isn't to say there was a great step forward in terms of speed and conditioning. My splits were all over the place and there were some points I found myself lagging. Still, I hung around the 9:30 pace most of the way and never fell off precipitously. That's definite progress.

Fitness Run

Distance: 4 miles
Time: 40:10
Pace: 10:17 min/mi

Comments: Three days in a row might not have been the best idea but I needed to do something to take advantage of the cooler weather and get myself back on track. And workday runs have got to become regular so today was a must.

The first mile was just under 10 minutes but the last two were 30 seconds slower which is not encouraging. Those last two miles were both exactly 10:28 which actually is though. Overall, I got a long long way to go to get back into this.

Tomorrow is an off day, and deservedly so.

Fitness Run

Distance: 4 miles
Time: 39:41
Pace: 9:55 min/mi

Comments: The run yesterday took more out of me than I expected. I wasn't too sore afterward but found myself dragging the longer the day went on. That continued this morning as I had a rough time getting this run going.

Still, it was a reasonably consistent effort and, although I was concerned about being able to finish, I was able to focus in and finish. The last three miles were within about 15 seconds split-wise.

Not sure if I am going to shoot for a run tomorrow or Tuesday but I definitely want to get better consistency this week.

Fitness Run

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

Comments: Finally the weather has gotten back to where it's actually enjoyable to go run. Temperatures are in the 60s again and the humidity isn't completely stifling. That's a real delight out on the pavement.

So I waited a little longer before heading out since the sunshine wasn't my most hated foe anymore. Of course my pace was significantly better than any of the other recent runs but that's as much the expected improvement in conditioning as much as the climatological change.

Tomorrow looks like it could be just as nice so the plan is to take advantage of it as well.

Fitness Run

Distance: 4 miles
Time: 39:42
Pace: 9:55 min/mi

Comments: The restart of the running regimen had the expected effect, namely soreness. None of it appears to be unusual, just my muscles getting used to working out once again. I've also had the usual tiredness with weird effects to my sleep pattern. Sleep like a log but wake up at weird times.

So the former had me ready to call this a second off-day in order to recover but the latter conspired to get me out the door anyway. The run, instead of the disaster I was expecting, turned out alright, actually. Maybe running in pitch dark again is the key. In any case, I didn't really go any faster but I didn't feel a complete wreck the whole way either.

Fitness Run

Distance: 4 miles
Time: 41:04
Pace: 10:15 min/mi

Comments: This went about as I expected. Slow and unpleasant. I was somewhat achy most of yesterday and this one became a slog well before the midpoint. There was no real reason not to finish the full four miles so I just fought my way through it.

Even though temperatures are pretty close to ideal, my conditioning is making these workouts feel like mid-summer nightmare runs. I hope I can bounce back quick enough to take advantage of the weather before it turns nasty again.

Still, wanted two days in a row and I got it. Baby steps.

Fitness Run

Distance: 4 miles
Time: 39.52
Pace: 9:58 min/mi

Comments: So, despite my best intentions, I ended up taking September off. Instead of lamenting my laziness I'm gonna try and focus forward now I've gotten back onto the pavement.

This was very much what I expected of the first run back. I tried keeping it at a jog to start but the first mile still turned out to be my fastest. Not a lot of finesse here, just trying to keep one foot in front of the other.

The weather is pretty much ideal right now so I'm going to use that to kick-start this iteration of my running regimen. Tomorrow is the goal.

Fitness Run

Distance: 4 miles
Time: 42:09
Pace: 10:31 min/mi

Comments: Not tremendously proud of my inability to be consistent in my running this summer. The intention was to be in decent shape once the temperatures eased up a bit but the execution was wanting.

And so today's run was pretty much what I expected. I deliberately started slow and stayed slow in order to get the four miles. I ended up slowing down a minute-and-a-half from the first mile to the last. I am suck.

Still. I got the run in.

Fitness Run

Distance: 4 miles
Time: 39:29
Pace: 9:52 min/mi

Comments: Finally got off my ass and out the door. I really could have put in a run the last two morning but, for some reason, I let the negative inertia keep me inside.

This run went pretty well, actually. It was very warm and humid but not insanely warm and humid as it has been. My first two miles were nicely in the 9:30 range but the last two I slowed significantly.

It's the time of year to get serious about the routine. The next six weeks will be brutal but, if I can stick with it, I can have a great fall.

Fitness Run

Distance: 4 miles
Time: 39:44
Pace: 9:55 min/mi

Comments: Surpised myself and actually got out the door this morning. Probably a bit on the late side so the rest of the day might be a bit rushed. The big plus is this wasn't as absolutely horrible an effort as I feared.

It's slightly cooler today than it has been in awhile but it isn't, by any means, pleasant yet. It was very warm and very humid and I suffered accordingly. But there wasn't the urge to walk it in or that truly awful slog sensation on the worst days so... yay?

Anyhow, kept it under 10 min/mi pace. Splits were all over the place. Let's take another stab at consistency.

Fitness Run

Distance: 4 miles
Time: 40:12
Pace: 10:02 min/mi

Comments: After a rare occasion that my asshole neighbors decide not to have an all-night party in the parking lot I actually got a decent amount of sleep and woke early enough to get the run in.

This wasn't fancy nor intended to be. It's hot and humid but at least the sun isn't beating down. I just wanted to get the four miles and accomplished that.

In fairness, the 10 min/mi pace is probably pretty good giving the conditions and my lack of training but the key thing was the distance.

Fitness Run

Distance: 2.56 miles
Time: 25:07
Pace: 9:48 min/mi

Comments: Well, I haven't run in more than a week, I ate terribly yesterday, got no sleep and was pissed as you could possibly imagine. So it's no real surprise this run completely sucked.

And let's not forget that it's scorchingly hot and I got out well after the sun came up.

I was hoping for four miles. I got just more than two-and-a-half. The 25 minutes of cardio after the layoff probably was the one upside to this debacle. I'd like to try and get the routine going again this week but I can't say I'm optimistic.

Fitness Run

Distance: 4 miles
Time: 37:50
Pace: 9:27 min/mi

Comments: The good news here was this was a completely workmanlike effort. I got up when I intended, I got out the door when I intended, I got the kind of run I intended.

My quads were a little sore after the effort on Monday and started a little stiff on this one but I warmed up pretty quick. Temperatures weren't brutal. Humidity was bearable. Barely.

I had a bit of a headwind at the turnaround but, overall, conditions were as good as one can expect in Texas during the summer. My splits were all over the place but all within a 20 second range so I can live with it.

Fitness Run

Distance: 4 miles
Time: 35:58
Pace: 8:59 min/mi

Comments: Best run in three-and-a-half months. A lot of things came together just right to make it happen. I ate well, slept well and got an enormous break from the weather.

Woke up to pretty rough thunderstorms but these had mostly pushed through by 7:30 a.m. I waited until the rain stopped and then got out to take advantage of the unexpectedly cool temperature. The trick was to beat the clouds passing through and the sun coming out because today is expected to be the hottest of the year.

As a result, I found myself pushing the pace and, surprisingly, not suffering overmuch from it. At the turnaround I realized I had a chance at a sub-9 minute pace run so I tried to dial in and focus on the second half. Got it with two seconds to spare.

Fitness Run

Distance: 3 miles
Time: 30:29
Pace: 10:09

Comments: Back into the "slog" range of performance again. It was overhot and windy. The cloud cover kept the sun away for the first mile but it got the broil on after that.

I wasn't expecting a hell of a lot from this run and I got pretty much what I expected. After three miles I was done and walked the rest of the way in. The splits started slow and were closing in on 11 min/mi at the end.

Still, this is a good effort if I get off my ass and follow up with another tomorrow.

Fitness Run

Distance: 4 miles
Time: 39:09
Pace: 9:47 min/mi

Comments: Whoof. This one was rough.

I started off a bit achy and in conditions best describe as "sauna-esque." I warmed up well enough on the first mile and had a nice little stretch early in the second mile where I was feeling pretty strong.

After that it was nightmarish.

It was the usual culprits; heat, humidity and lack of conditioning. When the sun came out on mile three I was basically in a battle to finish without walking. Which I accomplished. So there's that.

Fitness Run

Distance: 4 miles
Time: 40:32
Pace: 10:08 min/mi

Comments: This run went a hell of a lot better than I would expect following a weeklong layoff. That doesn't mean this run was very much fun.

The mornings are officially torpid and I made a rather large mistake waiting to get out until after the sun was up. With temps in the 80s the only blessing was the humidity was just at 'brutal' rather than 'hellish."

So, yes, I was slow but my last two miles were exactly the same pace so consistency is nice. Moreover, I didn't really get that walk-it-in impulse which is a very good sign.

Fitness Run

Distance: 4 miles
Time: 39:43
Pace: 9:55 min/mi

Comments: Not as awful as the last run but that's only a matter of degree. This run was rough from the start and got downright sadistic over the last mile when the sun came out in earnest.

My goal, other than finishing the damn thing, of course, was to keep it under 40 minutes. With a decent first mile and a second that was less so, that meant keeping the final two miles under that 10 min/mi pace mark.

It wasn't easy. My inclination was to disassociate my way through the thing but keeping the pace down took concentration. It worked but it wasn't a lot of fun.

Fitness Run

Distance: 4 miles
Time: 42:05
Pace: 10:31 min/mi

Comments: A symphony of discomfort from the very first step.

While I slept well and have eaten well, this felt like there was nothing in the tank the whole way. Not a slog, exactly, more like lacking the energy to complete the thing.

On the upside, as slow as my splits were, they were also consistent. I hit 10:27 min/mi on three miles and just ten seconds slower on the other (the third). If possible I'd like another run tomorrow.

Fitness Run

Distance: 4 miles
Time: 39:12
Pace: 9:47 min/mi

Comments: I've come to the conclusion that Weather Underground's humidity measurements are 100% bullshit. I've done runs they've claimed were 95%-plus humidity that were a breeze and there is no way today's swealter-fest was just 86%. I feel like I just ran four miles in a sauna.

This said, the performance was about as good as I could have hoped given the conditions.

I slowed down almost a full minute between the first mile and the last but, although it was a slog, it wasn't one of those runs I'm just looking for a reason to walk it in. I feel significantly stronger and definitely strong enough to finish these runs. As usual, it'll be awhile before conditioning and stamina catch up.

Fitness Run

Distance: 4 miles
Time: 40:29
Pace: 10:07 min/mi

Comments: This was unpleasant and a heap of not-fun.

My asshole neighbors didn't wake me in the middle of the night so I was able to get up and get this one in. Of course it was humid as hell and just warm enough to make me completely miserable.

No speed records today. This was a good old-fashioned slog. I started slow and got slower. Only one lap, the first, was appreciably under the ten-minute mark and the third mile was a full minute slower than that one.

And I got rained on. Delightful.

Fitness Run

Distance: 4 miles
Time: 38:45
Pace: 9:41 min/mi

Comments: The weather has finally taken the turn for the worse. It was warm it was humid and I didn't get out until the sun was up. Not even a quarter mile in I was sweating hard and it was a battle the rest of the way.

So form, conditioning, pace; all of that went out the window. This was a straight slog to get the four miles in. And it was miserable.

As expected, my pace deteriorated pretty badly over the last two miles. Interestingly, the second mile was my fastest. But that could have contributed to the awful final lap. The best part about this run is it is over.

Fitness Run

Distance: 4 miles
Time: 37:43
Pace: 9:25 min/mi

Comments: Surprised myself and not only got up early enough for the run, I also didn't let myself find an excuse not to do it. But after a week of regular runs, I'm kind of getting back into the rhythm.

This one wasn't too bad. The temperature was delightful and I got done before the sun came out and started heating things up. I wasn't sore or tired at all and felt strong the whole way.

The last two miles were less than a second off so that's another good indicator for conditioning. Just gotta keep getting the runs in.

Fitness Run

Distance: 4 miles
Time: 38:43
Pace: 9:40 min/mi

Comments: In the sense I got myself motivated enough to get out the door and complete four miles, this run was a success. In ever other sense it was a disaster. I've had more enjoyable runs while suffering through a bourbon hangover.

It was humid as hell and just enough rain to be annoying but not enough to skip the workout. I knew I was strong enough to get this whole effort done but crap conditioning made it awful. Every mile was slower than the one before and how I kept the last one under ten minutes is a real mystery.

I'm going to try and get another run in tomorrow. Hopefully it won't be as terrrible.

Fitness Run

Distance: 4 miles
Time: 37:48
Pace: 9:26 min/mi

Comments: The rain held off this morning long enough to finally get a run in. The other nice thing was that the temperature wasn't brutal since the humidity was extremely high.

This run went very well. I was very consistent the first two miles, slowed by ten seconds on the third then finished with the fastest one of the bunch. I felt solid the whole way and never like a slog. Which is a nice change.

I might try and do another run tomorrow morning due to the skipped days this week because of weather.

Fitness Run

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

Comments: My father came into town last week and we took a trip to Austin. As a result I didn't get a run in the last three days. That made getting a run in today a priority and I'm happy to say I took care of business.

This wasn't a spectacular effort historically but substantially better than my runs over the last week or so. I didn't really feel tempted to cut the run short and I wasn't in as much of a slog as it went on.

My pace is getting back down and there wasn't such a massive slowdown over the course of the run. The second half was much slower than the first half but my final mile was better than the third.

Fitness Run

Distance: 3 miles
Time: 28:15
Pace: 9:24 min/mi

Comments: Not my most stellar effort. Set out to get the usual four miles and had to settle for three. The most obvious culprits are the heat and humidity but not eating dinner last night didn't help either.

Still, the pace was a lot better than I had any reason to expect. The first two miles were at a reasonable pace and the last mile, although it felt pretty awful, was under the 10 minute mark.

I know I've got a long way to go in order to get back in halfway decent shape and waiting until the weather got like this was not the best move on my part.

Fitness Run

Distance: 4 miles
Time: 42:05
Pace: 10:29 min/mi

Comments: This one was no fun at all.

I got up too late to run yesterday and the extra day off really did me no favors. I was stiff and a little sore the whole way on this run. Nothing that elevated to the threshold of injury pain but not good times.

And I really screwed myself by waiting until the temperature and humidity got to the level where, even at six in the morning, it's a sweltering mess.

So this was pretty much what you might expect, I started slow and got slower. My form was crap and the only good part about the run was finishing it. I got it done though.