Fitness Run

Distance: 4.03 miles
Time: 42:10
Pace: 10:28 min/mi

Comments: Pretty solid run despite the later than I would like start. The last time I went out this late I had to cut the run short due to the sun/heat. I made a point to stick to the shade and keep my expectations low.

That said, my average pace was reasonably strong, my cadence was consistent and I only had a bit of the run in Zone 5 heart rate. The middle two flat miles were pretty much exactly the same split but the first and last miles were a mess.

Fitness Run

Distance: 4.04 miles
Time: 43:43
Pace: 10:49 min/mi

Comments: Up and out the door pretty early for once. Warm and humid but the timing and clouds kept it from being a hellslog. My legs still seem to be a bit worn out from the mid-week long run though.

Half of this run was in Zone 3 heart rate which should be my long run goal. The first and last miles were a bit slow but the middle two -- the flat ones -- were about half a minute faster (about 10:30 m/mi).

I'd like to do another four-day run this week. That means keeping it slow and steady.

Long Run

Distance: 8.03 miles
Time: 1:26:12
Pace: 10:44 min/mi

Comments: Much better. Finally got in the long run I have been meaning to do the last few weeks. Not fancy in any way, shape, form or fashion but a solid run nonetheless.

Got out earlier than yesterday but later than I intended as I had to go vote. The temperature was a few degrees cooler but, more importantly, the shade was substantial up until the final mile or so. Also, got my hair cut for the first time in five months and it feels spectacular.

Really focused on cadence for this one and the amount of exertion. Really didn't look at the pace at all. Still, it fell in that regular range I've been hitting. Heart rate was in that same range as well with only a small portion in the highest zone.

Fitness Run

Distance: 4.03 miles
Time: 42:23
Pace: 10:31 min/mi

Comments: Not my finest effort. It been oppressively hot lately. I thought getting out by 9 a.m. would be late enough to skip the worst of the heat. Then I decided to try for the six miler I cut short yesterday. That was asking a bit too much.

The run itself went fine enough. My legs felt better than yesterday although I was probably a bit dehydrated. I kept a solid cadence and my pace didn't sag badly at all. But at mile four I pulled the plug. The extra miles aren't worth overheating or wearing my legs out needlessly.

Resting tomorrow. We'll see what the rest of the week brings after that.

Fitness Run

Distance: 4.62 miles
Time: 49:35
Pace: 10:44 min/mi

Comments: The plan was to get up early and knock out a solid long run. A front blew through and, while it was still warm, the humidity was a bit more reasonable.

I was hoping for eight miles. At about half a mile in, it was pretty clear that was unrealistic. My legs just didn't have any juice at all. I scaled back to a 6 miler and then even that seemed ambitious. I settled for the 4.6 mile loop.

Whatever had me dragging ass didn't really affect my performance. Overall pace was about right and heart rate was right at my long run range. I'm guessing it was a diet or hydration issue.