4m of Repeats on the Gym Treadmill

4m @ 8.84 pace w/ avg HR of 153

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No splits on this one but it was 1 mile WU (9.5), then 4 quarter mile repeats at 7.5 pace w/ 9 pace in between. Finished up with a progressively slower 1m Cooldown at a final pace of 9.50

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I absolutely hate the treadmill on anything more than 3 miles, but it was 94 outside with 80% humidity, so I thought I'd run inside to avoid that. I had been doing hill work on my weekday "speed" runs, but since I was inside I opted for intervals instead.

It was pretty easy and I'll likely bump up the interval speed next time to something like 7.25 instead of 7.50.

Took a little break there...

...not from running, just from the blog. I guess I got a little busy, but I'm back now.

I'm likely not going to go back and update each of the running days, but here's a general update:

- Bought a Garmin 405 and handed the Timex S&D down to Jen

- Jen's been continuing the long runs each saturday and we've increased by .25m each saturday, with this coming weekend our first 7 miler together.

- Heat has been difficult with us having to do the runs earlier and earlier in the morning in order to have any sort of decent pace.

- Had a particularly good run this past Sunday, despite 80+ temps, the fact I was hungover from our anniversary concert weekend in Charlotte, and the fact I was pushing the boy in the jogging stroller. Just felt really good and strong and finished up the run in mid 8 pace considering it was in my hilly neighborhood.

5 miles on way back from YMCA

5 m at 8.57 pace w/ avg HR of 166

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1 - 9.10/155 - (8.18/167)
2 - 8.43/166 - (8.43/172)
3 - 8.50/169 - (9.03/176)
4 - 8.43/166 - (8.43/180)
5 - 8.38/177 - (9.22/185)

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The parentheticals are the times/HR from the past Saturday's run which was on the same course (just about - the last mile was a little different, I ran up the hill to my house in this run whereas I looped the flat clubhouse driveway this past saturday).

This is pretty interesting on a few points:

* The difference that about 10-15 degrees in heat can make.
* Miles 2 and 4 were at the exact same pace, but with wildly different HR.
* I was running much faster over the last 4 miles on average, but with much lower HR.

I think it was also helped by that slow first mile warmup. Lesson learned there.

6m LSD on LostCreek

6m at 8.61 w/ avg HR of 161

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8.70/136
8.80/166
8.92/164
8.38/166
8.38/168
8.50/168

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Okay, this run was more like it. Granted, it was in the morning (roughly 845am to 945am) so it was cooler, but I was also much more in control and running like I was while training for CBR. I kept my HR in range and slowed down when it was getting over 170. This resulted in a slowdown on the first half of the course (all uphill) and of course a speed-up on the back half. A little fast for a true LSD, but I'm not really "training" right now, so that's fine.

Ran for the first time with my new Ironman sunglasses I bought from Target the day before. They functioned very well (they have slats to prevent fogging - which worked) but I was constantly having to take them off to wipe my brow. I think the only way I'll be able to get by with these is when I'm wearing a headband, as it was just too annoying to constantly take them off. They'll definitely get use when I'm biking though.

5m LT from YMCA

5m at 8.66 w/ avg HR of 176

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8.18/167 - Think I started out too fast?
8.43/172
9.03/176 - Total bonk city.
8.43/180
9.22/185 - Blah

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This course was from the YMCA and through the RW neighborhood and then home. It was too hot (80ish with high humidity) for these types of hills. Compounding the problem, I came out of the gate way too fast and was done about mid way through. I slogged through the rest as best as I could but was really hurting by the end, as evidenced by that last mile's avg HR which was close to my estimated MAX.

It also didn't help that I ran with my new C9 hat, which, while vented, is black. Don't think that's going to work on sunny days which is the entire point of wearing a hat. Ah well, it looks cool at least.

2.95m @ TSFG

This was just a "gym" or "cardio" run. I didn't have my GPS/HR or even my normal running shoes. I ran in my gym shoes (New Balance 474's - which are supposed to be "trail" shoes but are just your basic $30-50 Kohl's/Dick's/Shoe-Dept specials) and I could tell the difference almost immediately. I'll reserve these just for those short runs like today where I can't do too much damage to my feet. Heck, it didn't even take 3 miles before my feet were eat-up with small surface blisters.

Anyway, I know my distance from using Gmap pedometer and I'm estimating my time at about 25 minutes judging by the gym wall-clock. That puts this run at about 8.47 pace, which sounds about right.