Std Mon easy easy run - it lasted for 48 min (outdoors this time).  The heat & humidity have returned.  So sad!

Sunday runday

Easy 10 today w/ strides afterward.  I was a little tight before as a result of yesterday, but fortunately, loosened up after about 30 min.  Felt good afterward.

This was the last real week of base training.  Next week is a down one.  The fun part is almost upon us.

Twenty pho

Boy, we lucked out today, because the temp was about 70 degrees.  What a difference.  There was a decent sized group for the run (Larry, Asia, Kamran, Jim, Brett, & Niccole).  We all pretty much hung together for the duration.  I felt fresh & strong throughout:  24 miles @ 2:58.  

Mid-week updates

Tues - failure to start - I could give a couple diff reasons why I simped it, but I won't go there.  Strike a mark in the weakling column.

Wed - easy 10 w/ Kamrasia & Chris - we took it pretty easy & I felt fresh after the run.  I suppose the off day might have done some good.

Thurs - back w/ the team for 14 miles - the route was a hilly one.  That had no bearing though, because I was feeling 100.

My legs stay like this, Saturday is going to be an epic LR (assuming I get out of bed).  I can't wait!

Easy 40 min on the treadmill. it sure was nice be in the ac cooled space for the run.

Rudisha's 800m WR Run

Gotta give props to Rudisha, he went and got it that final lap. You can see him really go for it twice - at about 450m and w/ 150 to go. Goose bumps (race starts at 3 min):

Base training is almost over

I wasn't really feeling it today either, but pushed ahead anyway.  Ran 73 min and I did 6 strides afterward.  About 75-ish for the week.  One more week of base training to go!

Had to work for it today

As the title suggests, I had a tough time out on the roads today.  I woke w/ sore/tired feeling quads & almost didn't even roll out. I was real tight during the early miles & just generally didn't feel worth a shit.  To make matters worse, I got real nauseous at about the 8 mile mark.  At that point, I really thought about calling it a day. But instead of giving in and taking the easy way out, I decided to persevere.  I basically put my head down & continued on, determined to make it to the 11 mile turn around.  Needless to say, I made it.  Somewhere between 11 & 12, my stomach settled. I finished out the 22 and headed straight for the ice bath.  That 10 min soak almost made the 2:42 of suffering worth it.  Nowhere but up to go tomorrow.

Mid week run summary

• Tues - 14 miles (did 4 pickups:  alt 2 and 4  min on - 5 off in between each 'on').  Coach is slowly warming us up for the real training which begins in Sept.
• Wed - 10 easy on the trail.  I managed to get my lazy ass up to do the run in the AM.  Hooray!
• Thurs - 14 easy on a hilly route - today, I could feel that I worked a little more than normal on Tues.  Still, it was quality run, things are coming along nicely.

About 6 @ 47 min - nice & easy

75 for the week

I finished the week out on a good note.  This was the first weekend in awhile that I went 10 miles on a Sun.  And you know what, the run was not that bad.  I was a little tired and achy during the first 20 min, but really, today was the best that I had felt on Sunday run this season.  Throughout the run I had the phrase/thought "mental toughness" in my head.  I don't really know why, but for some reason that was the theme of the run. Actually, I think I just deemed it as the theme for the season, "Mental Toughness."  Get yours! 

Coming on around

I was looking to go 22 today, but was a little unsure how it would go.  This morning the weather was pretty brutal, very still out and lots of humidity.  Other than the TX summer climate, things turned out pretty peachy.  Got in the 22 (in 241) & I felt about as good as can be expected.  Yup yup.

a good few days

Tues - 13.5ish - I felt terrible for most of the run.

Wed - 6.5 + 3 - so so on the 1st one & felt good on 2nd

Thurs - 14 - back to normal & felt strong

Lesson learned - don't skip ur mlr and lr in the same week. ;)

Heat, Obama, and Detours

I opted for the lunch run today, outside.  Not only was it hot as all get out, my normal route was blocked because Mr Pres was in town.  As I approached the Woodward/Hwy 71 overpass, a cop quickly made it clear that there was no way in hell I was crossing over it.  Maybe he was worried I might sweat on the limo...or that I was exiting the ghetto and had not slept in day(s).  Regardless, security concern noted!  So instead, I headed down to Burleson, encountered some unplanned hill action, and headed back to the office, 50 minutes.

Not much of a running week

Well, I had sorta planned a down week, but not quite like the one that I ended up taking. I skipped two runs: the MLR and the LR. Whoops. Nothing is really wrong mentally or health-wise, I just kind of let up I suppose. On the bright side, I am nice & rested. :-)

Today I ran from SOCO Gym to Koening Lane and back. I forgot my watch & guessed that that would be far enough to cover 12 miles total. I was wrong; it was about 11 once I mapped it, still a decent run.

It is now time to hunker down for the rest of the month, no more slacking (hopefully).

lil change up

Today we had the option add in some 60 sec pickups during the run, what a welcome surprise. I believe we got in 5 of them. Next time maybe we can do 10. About 12 miles for the day

Back at it

I skipped running entirely yesterday.  I was feeling a little beat up and worn down.  Today, I was back to feeling brand new.  Met up w/ Asia & we ran for almost 1:14.  Thx to her crack mapping skills (not to be confused w/ nun-chuck or bow staff skills), I now know we ran a little over 10 miles, which included 6 strides in the last 1.5 miles.  A great way to start off the day...

Mid morning run

With a couple vacation days in effect, I was able to sleep in and run a little later today.  I started around 945.  Yes, it was warm, but it was definitely less humid.  I ran for 68 minutes, and my shorts were not even drenched afterward.  I'll be damned.  Marking that one as 8.5

Another week done

Saturday, I got in the first 20 miler of the season (actually, closer to 21).  Pretty tough route, but I hung in there ok.  The distance covered was not an issue.  I am now ready to pick up the pace.  Yes, I know it is not time for that yet.  Patience.

Sunday, I was sore all over when I got up:  butt, calves, feet, and quads.  Amazingly, my hammies did not seem sore.  Weirdness.  I felt much better after a 66 min run & 6 x 100m striders.  I piddled around in the gym for about an hour & called it a day.  One more month of boring ass base training!