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.

Fitness Run

Distance: 4.03 miles
Time: 42:36
Pace: 10:34 min/mi

Comments: Up early and out the door early-ish. It looks like 7 a.m. is the latest to head out and miss the bulk of the walkers. The few out there were pretty conscientious, which is a nice change.

Throughout this one I toyed with both the idea of going for a longer effort or taking another shot at my PR on the hill. I eventually ditched both for a normal run with a pretty high cadence. Today ain't the day to get fancy if I want a strong effort this weekend.

So the workout was pretty tame considering. One weird thing though, I spent a good 20% of the run in the Zone 1 heart rate. Not something I do that often.

Fitness Run

Distance: 4.03 miles
Time: 40:42
Pace: 10:06 min/mi

Comments: Felt the hard hills from Tuesday in my quads yesterday so took yesterday off just to be cautious. No issues this morning so that's good. Got out a bit late so it was warmer but the humidity had started to drop so that helped. The last mile was not fun though.

Just focused on cadence the first half of this one and then consistency on the hills of the second half. About a third of the run was in Zone 5 heart rate so that suggests a solid effort. Didn't feel worn out at the end, which is promising as well.

Fitness Run

Distance: 4.07 miles
Time: 39:26
Pace: 9:42 min/mi

Comments: Alright, trying to get back into the three-in-a-row midweek. Up and out the door reasonably early but not before the hordes of walkers and leashless dogs were out. Gonna have to get going in the dark, it seems.

The splits today varied wildly as I found myself pushing the pace at spots. I felt pretty good despite the heat/humidity so decided to push it on the Oak Cliff Drive hill. Matched my 3:22 PR for the .37 mile stretch with about 4% rise.

Gonna wait and see how my legs respond to this effort before planning the rest of the week.

Long Run

Distance: 6.77 miles
Time: 1:09:32
Pace: 10:16 min/mi

Comments: I keep complaining about the heat and humidity thinking it can't really get worse... and then it does. I didn't help myself by waiting till later in the morning to get this done. And then it was one of those wonderful runs where you get rained on in the sun.

Anyhow, the first portion of this actually went quite well. I felt pretty strong and in control of the effort. It got tougher on the second uphill half but I never felt completely fatigued. Well, the last half mile was kind of shitty, but other than that.

About a third of the run was in Zone 5 heart rate and almost a half was Zone 4 so I feel that was a pretty good long run effort. We'll see if I can keep that balance as I try and up the mileage in the next few weeks.

Fitness Run

Distance: 4.56 miles
Time: 48:13
Pace: 10:39 min/mi

Comments: Up early and out the door. First pre-sunrise run in quite awhile. It helped with the heat a little bit, but not much. Nothing will until Fall. But being out of the sun was nice.

This wasn't anything fancy. I just wanted to get it done. None of it was in the Zone 5 heart rate and just more than half in Zone 4. So that's pretty much the definition of a moderate pace. Temperature made it feel harder, of course.

Still on the fence about the running schedule for the weekend.