Fitness Run

Distance: 4 miles
Time: 35:27
Pace: 8:51 min/mi

Comments: Felt pretty worn down yesterday and the back of my left knee still had a slight soreness. So I decided to take an extra day off and let myself recover better. Since I am not running the half-marathon this weekend, I can pick the day for my long run depending on how I feel.

Today was a little on the warm side but not too humid. Most importantly, little to no wind for once. So I tried to push the pace a little, maxing the running tempo not getting into a real speed push. This got me just under 9 min/mi pace which is where I really want to be.

New Shoes: Saucony Triumph ISO 4

I've put about 250 miles on my current pair of running shoes and they have held up pretty well. But I need to see about having a designated pair for when I travel. So I've decided to move the current shoes into quasi-retirement and get a new pair for summer running.

I went over to The Fort Worth Running Company and they were their usual helpful selves. I ended up going with the Saucony Triumph ISO 4. These are a bit more like a running flat than a regular cushioned running shoe. I'm planning on more gravel running and, hopefully, some trails this summer. In those cases, this shoe makes a lot of sense.

I'll try it out this week and, if there's no issue, it will be the new regular pair for my running.

Fitness Run

Distance: 4 miles
Time: 39:50
Pace: 9:57 min/mi

Comments: The last day of three-in-a-row and it felt like it. I wasn't dreading getting out there but I knew it would be a bit of a bear and it was. It's a bit warmer today so I tried to get started a hair earlier and, thank goodness, there was no wind for once.

So I started pretty slow and slogged through the first half and then slowed down even more for the second half. I kept under the 10 min/mi average pace but I wasn't even really trying to do that. The miles mattered far more than the time.

Fitness Run

Distance: 4 miles
Time: 39:04
Pace: 9:46 min/mi

Comments: Since I did a pretty grueling long run yesterday and have another regular run slated for tomorrow, the plan was to keep this a recovery run. And, for the most part, I did that. The goal was sub 10 minute mile average pace but I cleared that with ease.

Still, it didn't really feel easy. I was sluggish getting started and never totally shook it. Which seemed a little weird when I finally checked my watch and I was hitting my target pace. Again, the headwind on the first half sucked completely but gave me a slight boost on the final two miles.

Long Run

Distance: 10 miles
Time: 1:38:04
Pace: 9:48 min/mi

Comments: I have had my fill of these windy long runs. I was blasted by 20+ mph gusts the whole first half of this run. It was unpleasant to the extreme. As much as it helps on the back half of the effort, I'd really prefer just not battling it at all.

So with the wind and general fatigue, the first part of this one was not very fun. I warmed up pretty quick but couldn't really tell how well I was doing because of the headwind. But, after the turnaround, I was able to slip into a good steady pace and chip away at the time I lost.

I finished under 100 minutes again and had a very strong final three miles.

Training Run

Distance: 4 miles
Time: 37:04
Pace: 9:16 min/mi

Comments: Last run of my three-days-in-a-row effort. The weather has really cooperated this week and I've held up a lot better than I had reason to expect. My legs did feel a little bit sluggish going out but I seemed to warm up pretty quickly. But we'll see how the long run goes this weekend before declaring victory.

Since 9:20 min/mi seemed to be the pace I was falling into, and it's not crazy fast for me right now, I targeted that for the run. As with the other runs this week, I pushed a bit on the final mile and got comfortably under my goal. Now for a well-deserved off day.

Fitness Run

Distance: 4 miles
Time: 37:19
Pace: 9:19 min/mi

Comments: So I planned to do this run in the late morning and got out to the levee and... realized I forgot my shoes. Guh. So I did my errands and pushed the run to the mid-afternoon. This turned out to be OK because it's a little cooler today than it has been.

I didn't want to overdo it so I let myself warm up and decided on 28 minutes (9:30 average pace) as my goal after the first mile or so. I felt pretty good on the way out and was only fifteen seconds or so under the goal at turnaround.

I picked it up slightly on the back two miles and felt really in control of the run today. Even though I knew I had my goal, I strided my way through the final half mile. A very nice run.

Fitness Run

Distance: 4 miles
Time: 39:49
Pace: 9:56 min/mi

Comments: Instead of doing a pair of back-to-back runs this week I decided to take a day off after the long run/fast run combo. The new plan is a three-in-a-row effort which means easing back a bit for the first and last one.

So I left myself pretty open starting out today, I wanted to get into my pace before committing to a target. After a mile I felt pretty good about shooting for the 10 min/mi effort. With a headwind on the way out, I figured I could make it up without going overboard on the second half.

And it worked out that way. I did let myself stride a bit on the last half mile but nothing close to an all-out effort to finish under the wire or anything.

Fitness Run

Distance: 4 miles
Time: 35:15
Pace: 8:48 min/mi

Comments: The idea was to segue right into another week with one rest day during the week and one on the weekend. So, with a regular run the day after a long run, it would seem to behoove one to make it a recovery effort. Of course I blast out a speed workout.

The 8:48 min/mi pace was my fastest in the last six weeks. But I really wasn't planning on doing that. I warmed up pretty quickly and realized I had the wind at my back. So I got a good first two miles in and just tried to keep the pace up as best I could on the back half facing the headwind. It just worked out better than I expected.

Long Run

Distance: 10 miles
Time: 1:39:02
Pace: 9:54 min/mi

Comments: I decided that 10 miles would be good for this week's long run. It's a good baseline distance I should be able to do regularly without beating my legs up too bad. Under ideal conditions, anyway.

Today wasn't ideal conditions. It was damn chilly this morning -- dropped back into the 30s -- but the wind that has been blowing for almost a week refuses to let up. I had a 20+ mph headwind the whole first half of this run and it was absolutely miserable.

Obviously, I had that pushing me on the second half but my legs were pretty worn down at that point. Still, I finished it in under 100 minutes which was my goal.