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.