Fitness Run

Distance: 4.03 miles
Time: 43:18
Pace: 10:44 min/mi

Comments: I actually caught the temperature at the lowest point of the day, for all the good that did me. The degree of difference came with a surfeit of humidity. Still, minimal sun and that matters this time of year.

I felt a lot better than yesterday but starting out was not pleasant. My heart rate was almost entirely in the endurance run levels. Which is interesting when you consider my grade adjusted pace was more than  a minute faster than my actual pace.

Still on the fence about running tomorrow.

Fitness Run

Distance: 4.01 miles
Time: 42:13
Pace: 10:30 min/mi

Comments: Needless to say, I did not want to do this run and, having done it, didn't feel like it was any degree of pleasant at all. That was my own fault, of course, so I went and got it finished anyway. Ugh. Done.

My final average pace ended up pretty decent though. My splits were all over the place and my cadence was a wreck. So I guess that was blind luck or just wanting to get it over with.

The overall effort was not super intense according to the heart rate figures. Which is odd since my grade adjusted pace was spot on my race pace.

Fitness Run

Distance: 4.03 miles
Time: 43:40
Pace: 10:50 min/mi

Comments: Got up early but still not out the door quite as quickly as I would like. The result was a bunch of geriatric dog walkers all over the street. Running into traffic is such a delight first thing in the morning.

Almost this entire run was in Zone 3 heart rate; long run level. That was sort of my plan given I want to try for four days in a row. But looking at the overall exertion, it was probably taking it a shade too easy.

Cadence was strong. Every lap but the third was pretty close. So consistency seems intact.

Fitness Run

Distance: 4.04 miles
Time: 44:09
Pace: 10:55 min/mi

Comments: Skipped yesterday's run so this one became a priority. I would like to get a solid week of recurring runs so the goal was to not overdo it today. My pace was significantly slower as a result.

Cadence was pretty good almost the whole way. My splits on the flat two miles in the middle of the run were pretty much identical. That speaks well of my consistency. Heart rate never got into the highest range as well.

Now that we are in full-on summer mode, the key to survival is early runs. Gonna have to work a bit harder on that.

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.