Training Run

Distance: 4.05 miles
Time: 36:27
Pace: 9:01 min/mi

Comments: The weather has been cold and wet and miserable for three solid days now. I had the best intentions for a long run this weekend but just didn't want to go out in that mess. I had a ton of projects to work on and no interest in getting sick for nothing.

So, when there was a break in the weather at mid-day, I took advantage of it. It was cool but warmer than it has been. I found myself pushing the pace a bit harder than usual. The hills at the end slowed me down but this was still a solid effort.

Training Run

Distance: 4 miles
Time: 38:01
Pace: 9:29 min/mi

Comments: I was less achy this morning than I expected after yesterday's late afternoon run but I wasn't feeling perky either. The cold front moved through early and brought some rough weather and then steady rain behind it. I wasn't eager to go out in that but I'm less keen on a sub-freezing run tomorrow morning.

It actually wasn't too awful once I got out there. The blasts of wind were worse than the rain. I thought I was going slow and steady the whole way but my heart rate was rising steady the first half and then dipped and held steady at the turnaround. No idea why but I'll take it.

Training Run

Distance: 6.24 miles
Time: 57:58
Pace: 9:17 min/mi

Comments: Slept a little late and couldn't escape from the office at lunch so I had to do this one after work. The heat and humidity were pretty much on par for early morning summer runs. I'd consider this an acclimation effort except temperatures are set to plummet over the next 36 hours.

I ran this too fast and worked way too hard for it. Every mile until the last full one was hovering around the 9 minute mark. And my heart rate was in the most intense zone for half of the effort. I expect I will be pretty sore tomorrow and loath to get in the four miles I need to do.

Training Run

Distance: 4 miles
Time: 37:42
Pace: 9:25 min/mi

Comments: Got up and decided to either do this run after work or skip it entirely. After being surprisingly productive to start the day, I dedided to go out and get it done anyway.

It's warmed up quite a bit but still nicely cool before dawn. The humidity is pretty severe though. I didn't really focus on any one thing, just tried to crank it out as it came. My splits were all over the place as a result but my heart rate stayed out of the upper reaches as I hoped.

Long Run

Distance: 9:06 miles
Time: 1:29:10
Pace: 9:51 min/mi

Comments: It's been four months since I put in a White Rock Lake run so I figured it was long past time. The weather was less chilly than most mornings of late so I figured getting out there on the early side would be prudent.

It was pretty dark most of this effort (the sunrise was at 7:22 a.m. but, with the low hanging clouds, it was darker than normal). That meant few, if any bikers; a plus. Overall, I prefer this run when there are fewer folks on the course.

I did the first half deliberately slow and really only picked up the effort on the final four miles. Even then, my heart rate stayed entirely in the "endurance" level and never got into the upper extremes. Hopefully, I can replicate that on raceday.

Training Run

Distance: 4 miles
Time: 41:06
Pace: 10:15 min/mi

Comments: Turning around to get this one in early after a lunch run yesterday was tougher than I thought. My legs were more achy than I expected and my pace reflected it.

More important than the speeds, is the relative effort of these two runs. Looking back at yesterday's run, my heart rate was high for the overwhelming majority of the effort. Today's was more realistic but, not unexpectedly, it took a longer time to complete.

Anyhow, temperatures weren't so frigid as to be annoying so I enjoyed that.

Training Run

Distance: 6.22 mi
Time: 57:46
Pace: 9:17 min/mi

Comments: Took two days off due to general busyness so I was pretty determined to get this one in no matter what. I slipped out for a long lunch and got it done. Chilly still, but not nearly as bad as this morning.

I deliberately avoided the extra round of hills on this course. I'm not sure all this elevation work is doing a heck of a lot of good so I'll take advantage of any chance to ease up on it. With the temperature and need to get back to work I probably did this one a bit overfast but, oh well.

Training Run

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

Comments: So the one day I actually sleep in is the day I want to get up early to run. Anyhow. I pulled away from work for a long lunch to get the run in. With a cold front due to push in over the afternoon hours, it was the best way to make sure it got done.

It was actually pleasantly warm for this one. I didn't feel like I needed the sleeves heading out and broke a mild sweat on the last mile. I really focused on cadence, particularly on the uphills, and finished with a pretty solid overall pace. The heart rate cooperated and stayed below the red zone for once.

Training Run

Distance: 8 miles
Time: 1:19:47
Pace: 9:58 min/mi

Comments: I actually planned on doing this run tomorrow morning. But with a few hours left in the afternoon I couldn't think of any reason not to just get it done. The temperatures were cool, my legs were as rested as they would be and I wouldn't have to battle freezing temperatures.

This is the first time I did the double circuit of the golf course loop despite that being the best intention quite a few times. Doubling up on the hills sucked but, overall, it went pretty well. My pace turned out fine but my heart rate was higher than I'm really happy with. Hopefully that just ongoing recovery from the races.

Training Run

Distance: 4 miles
Time: 38:16
Pace: 9:32 min/mi

Comments: Work and cold made a morning run unfeasible but I had a chance to get the mile in shortly after noon. The result was a missed lunch but I'm feeling good about my consistency and I don't want to break this routine.

It felt chilly getting going but warmed up nicely in the sun. I tried to run it a little slower than I have been and was successful in that. But my heart rate was pegged pretty much the whole way, which isn't ideal. Still, I felt pretty good and got it done.