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Training Log Archive: hmklaff

In the 30 days ending Jun 30, 2014:

activity

time

miles

+ft

Running

22:32:39

152.1

(8:54)

244.78

(5:32)

Total

22:32:39

152.1

(8:54)

244.78

(5:32)

1:54

0:00

» now

Sunday Jun 29, 2014 #

Running 49:53 [3] 5.8 mi (8:36 / mi)
shoes: PureFlow 2 DayGlo

Hermann-Rice short. Late-morning run. Pretty friggin hot. Managed it okay, although I was literally radiating heat when I got back home. Closed out June with 152 miles over 22 runs - pretty satisfied with the month overall. Hope to rinse & repeat in July.

Saturday Jun 28, 2014 #

Running 1:54:32 [3] 11.0 mi (10:25 / mi)
shoes: PureFlow2 Blue

Memorial / Chris's / Sabine out & back. Good run overall. Chris was hurting a little late in the shared portion, which led to some beneficial walk breaks - this helped keep things right on a Saturday LSD pace for me. Started to wear down a bit by the last mile, but nothing terrible. Good time-on-the-feet run.

Thursday Jun 26, 2014 #

Running 54:23 [3] 6.5 mi (8:22 / mi)
shoes: PureFlow 2 DayGlo

Hermann-Rice long. A bit cooler this morning due to yesterday's rains. A brick-in-the-wall run. Legs felt pretty solid overall.

Wednesday Jun 25, 2014 #

Running 1:10:40 [3] 8.1 mi (8:43 / mi)
shoes: PureFlow2 Blue

Braes/H-R long/Braes. Got out the door right at the tail end of a wicked thunderstorm. Rained lightly pretty much the whole run, which was awesome - kept things nice and cool. Sluggish start made me consider bailing after a few miles, but I stuck with it and it turned out to be a really nice run.

Tuesday Jun 24, 2014 #

Running 59:37 [3] 7.0 mi (8:31 / mi)
shoes: PureFlow2 Blue

Hermann-Rice long + Braes. A slight rain-cooling effect around the park was more than offset by a pretty nasty lack of breeze. A somewhat lethargic start before the legs woke up. Then things were pretty smooth throughout.

Monday Jun 23, 2014 #

Note
(rest day)

Planned day of rest.

Sunday Jun 22, 2014 #

Running 52:12 [3] 5.8 mi (9:00 / mi)
shoes: PureFlow 2 DayGlo

Hermann-Rice short. Late-morning effort that started great. Which is the kiss of death. A little short of the halfway point, the heat started to do its thing & the realization that I didn't wait long enough after breakfast set in. Bleh. So I slowed down. Walked every now and then, and just managed it. No biggie - it's a Sunday run.

Saturday Jun 21, 2014 #

Running 1:21:22 [3] 8.9 mi (9:09 / mi)
shoes: PureFlow2 Blue

A bunch of stuff from home. Pretty warm morning (duh), so it stayed at Saturday pace throughout. The last mile included a few short walks to keep the needle just under the redline.

Friday Jun 20, 2014 #

Running 47:09 [3] 5.9 mi (7:59 / mi)
shoes: PureFlow2 Blue

Hermann-Rice short. Had to get out early and keep it relatively short as work called. Legs felt great, then not so great, then okay. Overall, pretty decent.

Thursday Jun 19, 2014 #

Running 46:47 [3] 5.9 mi (7:56 / mi)
shoes: PureFlow2 Blue

Hermann-Rice short. A little speedwork around the Rice loop. 4 x 85% for between 1/3 and 1/2 mile each. Pretty worked by the end of the last one. Given that 2 of the previous 3 days were zeros, it wasn't surprising that the legs had some snap this morning.

Tuesday Jun 17, 2014 #

Running 59:47 [3] 7.0 mi (8:32 / mi)
shoes: PureFlow2 Blue

Hermann-Rice long + Braes. The lack of much breeze this morning had the needle approaching redline late in the run & necessitated a little "heat management" (aka slowing down). Made it through fine though & the legs felt strong overall.

Monday Jun 16, 2014 #

Note
(rest day)

Day-o-rest.

Sunday Jun 15, 2014 #

Running 52:21 [3] 5.8 mi (9:02 / mi)
shoes: PureFlow2 Blue

Hermann-Rice short. After a wine/meat/absinthe/chocolate/wine night, I was definitely not at the top of my game. Dialed this one way back. Mid-morning heat and humidity was typically horrendous, but a steady breeze really helped keep things together. Actually, not too bad a jaunt.

Saturday Jun 14, 2014 #

Running 1:44:09 [3] 8.5 mi (12:15 / mi)
shoes: PureFlow 2 DayGlo

Saturday morning with TREX. Feeling a bit tired early and somewhat heat zonked late. But in between it was a decent slog through the Ho.

Friday Jun 13, 2014 #

Running 48:08 [3] 5.8 mi (8:18 / mi)
shoes: PureFlow2 Blue

Hermann-Rice short. Most impressive thing about this one was convincing myself to get out of bed. I suspect this will be that case a lot over the next few months. Nasty humid, but overcast. Everything felt okay.

Thursday Jun 12, 2014 #

Running 1:00:52 [3] 7.1 mi (8:34 / mi)
shoes: PureFlow2 Blue

Hermann-Rice long + Braes. Weather wasn't that bad. Yesterday. Today, however, it was pure soul-sucking summer nastiness. As a result, this one was all about pulling back a bit and managing the heatmidity.

Wednesday Jun 11, 2014 #

Running 47:45 [3] 5.9 mi (8:06 / mi)
shoes: PureFlow2 Blue

Hermann-Rice short. Threw in some speed play around the Rice loop. Fartlek-y progressives at something like 65% / 80% / 90% / 80% / 65%. Think I got 7 of them in. Feels good to run those short bursts at 90%, and the change in routine made the run pass very quickly.

Tuesday Jun 10, 2014 #

Running 58:31 [3] 7.1 mi (8:15 / mi)
shoes: PureFlow2 Blue

Hermann-Rice long + Braes. A bit less oppressive this morning after some overnight rain. Everything felt dialed in pretty much the whole way. Didn't push the pace, but didn't lollygag either. Good run.

Monday Jun 9, 2014 #

Note
(rest day)

Planned zero.

Sunday Jun 8, 2014 #

Running 58:30 [3] 6.2 mi (9:26 / mi)
shoes: PureFlow 2 DayGlo

Endless/Green/Lieberman/Red. Very hot late-morning run. Planned an Endless/Green out & back, but when I hit the gate at Crestwood, I decided to get out of the woods, where there was zero air circulation. The trade-off for some breeze was much more direct sun. Managed just fine though.

Saturday Jun 7, 2014 #

Running 1:10:17 [3] 8.1 mi (8:41 / mi)
shoes: PureFlow2 Blue

Hermann-Rice long + Village + Braes long. Even though it wasn't terribly long, I treated like Saturday LSD. Easy pace & plenty of water stops. Managed the heat much better. That it was a relatively breezy morning didn't hurt either.

Thursday Jun 5, 2014 #

Running 49:21 [3] 5.8 mi (8:31 / mi)
shoes: PureFlow2 Blue

Hermann-Rice short. Whew, that sucked. Started out feeling okay but maybe 1.5 in, the system began to feel really taxed. Plus, my stomach started acting up a little. Ugh. The ambient temp was too hot, but it was humid as hell, and this felt like the first true acclimatizing run. Which is to say, it sucked.

Wednesday Jun 4, 2014 #

Running 58:47 [3] 7.0 mi (8:24 / mi)
shoes: PureFlow 2 DayGlo

Hermann-Rice long + Braes. Heat started to get to me the last couple of miles, but slogged on through...

Tuesday Jun 3, 2014 #

Running 47:45 [3] 5.8 mi (8:14 / mi)
shoes: PureFlow 2 DayGlo

Hermann-Rice short. Once I woke up, things felt pretty solid.

Sunday Jun 1, 2014 #

Running 59:51 [3] 7.1 mi (8:26 / mi)
shoes: PureFlow 2 DayGlo

Hermann-Rice long + Braes. Very warm mid-morning run inspired by watching Rupp break the AR in the 10,000. He looked so otherworldly relaxed that my focus was on finding that sort of relaxed groove for at least a little of this one. And, viola, it turned out to be a really good run - fell into a nice rhythm early and stayed there the entire time.

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