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monday, march 31, 2014

Long Run

Distance: 10.0 miles
Time: 1:35:12
Pace: 9:30

Comments: Although my last run was six days ago, I did a spin class last Wednesday that was HOO BOY intense. While my endurance was there the stamina portion was mighty wanting. And my quads really weren't ready for a lot of the direct emphasis.

After that, my efforts to wrap up the last few stories swallowed the rest of the week. Since I'll have a regular work schedule again starting tomorrow, I decided to put in a long loop around the lake to celebrate. Overall this was a very solid run. While my stamina isn't ideal for spin class, it's more than solid enough for a good distance effort. I felt very strong the whole way with this one.

From here on out, runs will have to be squeezed around my work schedule. Might take a bit to figure out exactly how to make that work.

Conditions:
Hour: 9:00 a.m.
Surface: asphalt/concrete
Weather: partly clouding
Temperature: 62 degrees
Humidity: 78 percent
Wind: 20 mph gusts
Location: White Rock Creek, Dallas, Texas
Shoes: Brooks Adrenaline GT 14

Injury update: nada.

more:  Long Runs | Running Logs 

posted by kleph @ 1:00 pm | comments

tuesday, march 25, 2014

Tempo Run

Distance: 4.0 miles
Time: 33:32
Pace: 8:22

Comments: A little chillier today but just about perfect on the trail. I got a couple of things taken care of early and was able to get this run in at about exactly the perfect time. Since it was four miles I deliberately pushed the pace a little bit but nothing to crazy. Felt pretty good the whole way and very strong at the end.

Conditions:
Hour: 10:45 a.m.
Surface: asphalt/concrete
Weather: sunny
Temperature: 52 degrees
Humidity: 30 percent
Wind: 5 mph
Location: White Rock Creek, Dallas, Texas
Shoes: Brooks Adrenaline GT 14

Injury update: nada.

more:  Running Logs | Tempo Runs 

posted by kleph @ 1:00 pm | 0 comments

monday, march 24, 2014

Easy Run

Distance: 6.0 miles
Time: 55:08
Pace: 9:11

Comments: Back to the grind. I've got a week to rebuild my routine before my runs will have to be slotted around the workday.

Today I was thinking of doing four miles but went for six with the prospect of rain later this week. Its a lot easier to rationalize a four miler in crappy conditions. This one was gorgeous though and, probably not coincidentally, the run went really well.

Conditions:
Hour: 12:45 p.m.
Surface: asphalt/concrete
Weather: sunny
Temperature: 62 degrees
Humidity: 41 percent
Wind: nada
Location: White Rock Creek, Dallas, Texas
Shoes: Brooks Adrenaline GT 14

Injury update: nada.

posted by kleph @ 2:00 pm | 0 comments

thursday, march 20, 2014

Easy Run

Distance: 4.0 miles
Time: 36:53
Pace: 9:12

Comments: A week and a half layoff isn't the most auspicious follow-up to a 30 mile week but there have been a lot of things going on in my life. The weather stopped its ups and downs enough to produce a beautiful and not overly hot day today so I figured it was time to get back out there.

Went very well but it should after that long of a break. I was even happily surprised by the reasonable pace since I was expecting a slow-jog type time. I'll head out again tomorrow and we'll see if the idillic conditions persist.

Conditions:
Hour: 11:42 a.m.
Surface: asphalt/concrete
Weather: sunny
Temperature: 63 degrees
Humidity: 24 percent
Wind: nada
Location: White Rock Lake, Dallas, Texas
Shoes: Brooks Adrenaline GT 14

Injury update: nada.

posted by kleph @ 1:00 pm | 0 comments

tuesday, march 11, 2014

Easy Run

Distance: 6.0 miles
Time: 59:25
Pace: 9:54

Comments: I'm classifying this as an easy run but there was nothing easy about it. The temperature was pushing 80 the whole way and I simply wasn't ready for that dramatic a change.

I did decently well the three miles out but then I had to contend with the wind on the way back. The result was a woefully slow run that felt about twice as long as it actually was.

Conditions:
Hour: 2:50 p.m.
Surface: asphalt/concrete
Weather: overcast
Temperature: 78 degrees
Humidity: 44 percent
Wind: 15 mph gusts
Location: White Rock Creek, Dallas, Texas
Shoes: Brooks Adrenaline GT 14

Injury update: nada.

posted by kleph @ 7:00 pm | 0 comments

sunday, march 09, 2014

Long Run

Distance: 10.0 miles
Time: 1:29:49
Pace: 8:59

Comments: The cold front that came through yesterday didn't drop temperatures into the 'hell no' range so it was actually about ideal out there for this run.

I made myself start slow in order to make sure I could the distance in. The first two miles were the usual discomfort of warming up but, after that, things went better than expected. I felt good with the pace and very much in control of the run the entire way. In fact, I got the negative split I was hoping for.

Still, the bigger accomplishment is getting the 30-mile week in., But it's nice to feel like I am in charge of the runs again rather than holding on for dear life.

Conditions:
Hour: 10:40 a.m.
Surface: asphalt/concrete
Weather: overcast
Temperature: 44 degrees
Humidity: 69 percent
Wind: nada
Location: White Rock Creek, Dallas, Texas
Shoes: Brooks Adrenaline GT 14

Injury update: The pain in the ball of my left foot reappared at mile eight.

more:  Long Runs | Running Logs 

posted by kleph @ 8:00 am | 0 comments

friday, march 07, 2014

Recovery Run

Distance: 4.0 miles
Time: 35:55
Pace: 8:58

Comments: With the pretty hard effort yesterday and this being my fourth day in a row getting a run in, my hopes were sky high. Which was good because I certainly didn't feel perky for any of this one. It was brisk but not really cold getting started but I was uncomfortable from beginning to end of this one.

Still, keeping this under nine minute pace was a very pleasant surprise. I didn't feel the effort was awful but that was more than I could have hoped. And, since the idiot bikers and dumbasses with their dogs off the leash weren't around it was a very peaceful outing. A nice bonus was seeing the flock of egrets roosting on the creek.

Conditions:
Hour: 9:40 a.m.
Surface: asphalt/concrete
Weather: overcast
Temperature: 47 degrees
Humidity: 70 percent
Wind: nada
Location: White Rock Creek, Dallas, Texas
Shoes: Brooks Adrenaline GT 14

Injury update:nada.

posted by kleph @ 11:00 am | 0 comments

thursday, march 06, 2014

Tempo Run

Distance: 6.0 miles
Time: 50:40
Pace: 8:27

Comments: I mentioned that I was wanting more control in my runs yesterday and today delivered. I really wasn't being ambitious starting out. I wanted six good miles at a better pace than yesterday. I actually focused on slowing the turnover down about three-fourths of a mile in.

The first two miles were the usual warming up unpleasantness but I still brought them in well under the 9 min mark. After that I put it on cruise the whole way. The pace fluctuated more than I would like but that's being picky. Oh and the asshole running with the dog off the leash didn't help either.

Conditions:
Hour: 8:40 a.m.
Surface: asphalt/concrete
Weather: overcast
Temperature: 42 degrees
Humidity: 79 percent
Wind: 4 mph
Location: White Rock Creek, Dallas, Texas
Shoes: Brooks Adrenaline GT 14

Injury update:nada.

more:  Running Logs | Tempo Runs 

posted by kleph @ 12:00 pm | 0 comments

wednesday, march 05, 2014

New Shoes

It has been a good six months since I bought my last pair of shoes and about halfway through the run today I think they gave me the sign it was time to retire. The ball of my feet felt really sore at one point which joins a list of various foot aches I've had over the past month.

So over to Run On I went. The pair that I ended up getting was the Brooks Adrenaline GT 14. I've had good luck with Brooks in the past and they seem to address the biggest problem I has with the Asics, there was a lot more room in the toe box. I pretty much have had enough of tip of the toe calluses and black toenails.

I also grabbed a new pair of shorts, Brooks as well. These have a version of compression shorts as the liner which I think might help some with the whole chafing issue as I add mileage.

more:  Equipment 

posted by kleph @ 3:00 pm | 0 comments

wednesday, march 05, 2014

Recovery Run

Distance: 6.0 miles
Time: 55:29
Pace: 9:14

Comments: After pushing the pace yesterday, I simply wanted to get some good miles in today. The target was six miles and I was willing to slow down however necessary to get that. It ended up being the battle I thought it might but I was able to get the thing done in reasonably good form. At this point, unless the heat is a factor, I feel confident in the strength in my legs to grit through runs but I'd prefer being more in control.

Conditions:
Hour: 9:45 a.m.
Surface: asphalt/concrete
Weather: partly sunny
Temperature: 42 degrees
Humidity: 59 percent
Wind: nada
Location: White Rock Creek, Dallas, Texas
Shoes: Asics GT-2000

Injury update: Slight ache on the ball of my left foot.

posted by kleph @ 10:00 am | 0 comments

tuesday, march 04, 2014

Tempo Run

Distance: 4.0 miles
Time: 31:57
Pace: 7:58

Comments: So the plan was just to go out for four miles and push the pace to just under the oh-god-this-sucks level. Keep it consistent the whole run, basically. Turns out I did a pretty good job, running every mile faster than the one before it and finishing with a sub-8 minute average pace. That's the best in quite awhile. Hopefully, the weather cooperates over the next few weeks and I can build on that a bit.

Conditions:
Hour: 3:15 p.m.
Surface: asphalt/concrete
Weather: partly cloudy
Temperature: 48 degrees
Humidity: 41 percent
Wind: nada
Location: White Rock Creek, Dallas, Texas
Shoes: Asics GT-2000

Injury update: Nada.

more:  Running Logs | Tempo Runs 

posted by kleph @ 5:00 pm | 0 comments

saturday, march 01, 2014

Easy Run

Distance: 6.0 miles
Time: 52:41
Pace: 8:47

Comments: Today's run was a good 20 degrees cooler than yesterday and very much less of a slog. I got the six miles I initially intended for yesterday but I'm still feeling somewhat sluggish. Which is weird since my pace for this was about what I've been averaging every run -- even last weekend's race -- for the last month. Anyhow, the good news is that there doesn't seem to be any real problems in the wake of the race so that's a plus.

Conditions:
Hour: 7:15 a.m.
Surface: asphalt/concrete
Weather: light fog
Temperature: 56 degrees
Humidity: 92 percent
Wind: nada
Location: White Rock Lake, Dallas, Texas
Shoes: Asics GT-2000

Injury update: Nada.

posted by kleph @ 9:00 am | 0 comments