Long May You Run

12.04 miles, wow this one was hot, it felt hotter than 92°, probably hotter on the asphalt roads.  It was an out and back, I almost went out 7 miles instead of 6.  I am so glad I chose 6, 14 miles would have killed me.  This turned out to be a tough run for me.  Ave mile 9:00

6 miles behind the Capitol.  Very hot, 97°  56:23  9:24 ave

4.65 miles am  42:05  9:03 ave

4.65 miles pm 37:22 8:02 ave  last mile 7:35, felt good  94° 

4.65 am 44:15 9:31 ave   ran slow and easy, could not do anything else.

4.65 pm 42:10 9:04 ave  more slow and easy

4.65 miles, no afternoon run today, had to go to the dentist.  43:11 9:17 ave

4.65 miles, a nice cool morning, it helped with the pace.  39:30  8:30 ave

.63 miles pm 

10 miles  1:18.27   8:07 7:52 8:02 7:58 7:51 7:41 7:47 7:48 7:41 7:40  ave 7:51

It was a cool day here today, 70° overcast and cool breeze.  Wow, what a day. 

12 miles behing the Capitol.  1:47.33  8:58 ave.  Nice cool day for this time of year, 76°, what a difference 20° makes.  This run felt pretty easy, which is what I set out to do.

4.65 am 41.28  8:55 am

4.65 pm 38:55  8:22 ave

4.65 am 41:53  9:00 ave

4.90 pm 42:32  8:40 ave 

4.65 am 44:16  9:31 ave    wow, I felt very very tired, probably my slowest time ever

4.90 pm 41:53  8:33 ave 

4.65 am miles 40:17 8:40 ave

.63 pm miles 

14 miles asphalt track 1:56:45  8:20 ave

4.65 am 41:31 8:55 ave

4.65 am miles 40:04 8:37 ave

5.65 pm miles 47:52 8:28 ave 

4.65 am 40:25 8:42 ave

6.65 pm 57:45 8:41 ave, hot day 94° 

4.65 am miles 41.52 9:00 ave

.50 pm miles 

6 miles 51:55  8:39 ave  very hot day, 100° 

at the beginning  of miles 4, 5 and 6 I did the first half of each mile fast, kind of a Yasso deal.  My 800's were 3:45, 3:44 and 3:33.  I could have done a few more but it was hot and this was my first bit of speedwork in a while.  I'm racing a 5K the end of September so I want to introduce a little speed in my diet for the next month.  I thought I could easily do sub 3:30's, I wanted to get close to my 5K race pace, but no such luck.  I'll blame it on the heat. 

16 miles 2:23.14  8:57 ave  Nice easy pace, just looking to do the distance, not much concern for pace.

4.65 am miles 42:46  ave 9:12

5.65 pm miles 47:55  ave 8:29 

4.65 miles  am did not time run

7:78 miles pm 1:10.05  9:00 ave

6 miles 54:42  9:07 ave, this run was a struggle, felt tired and it was a little hot, low 90's.

7.27 miles behind the Capitol and along 11th ave.  Still vey hot, 95°  ave about 9:15 min per mile