Not Fun

This heat/humidity has no made it fun to run. Not sure about the Firecracker 4 this weekend, was wanting to run under 25:20. Training runs have not been going well, one tempo run and it was tough to hold pace.

June runs
6-14 6.7
6-15 8
6-17 6
6-18 6.8
6-19 8.4 - 20 Min Tempo Run

6-21 6.3
6-22 8.3
6-23 4.3
6-25 10
6-26 6.2 - 30x30x30 sec

Well lets try this again, don't know why its so hard for me to write a blog but will give it a go one more time.
Training has been going so so. The heat has been a little unbearable lately. Ran the Heights 5k on June 5th and won my AG. Thanks to all the big guns staying home. It was my first 5K in about 7 months and have kept the PR streak alive. Just barely by 2 seconds thanks to some good competition. Not sure how many 5k PR's but its been about 7 years worth.
Have been dealing with a Achilles problem for the past 3 weeks and i think I've finally turned the corner, Has not been a problem the last 4 runs. Thinking it was my new Saucony Fastwitch shoes, the heal is not as thick as some of my other shoes. May just stick using them on my tempo runs.
Training Runs
Sat - 6 Miles easy
Sun - 8 Miles easy
Mon - 6 Miles - 2X2 Miles 10K Pace first 2 miles hit splits second two was not pretty missed splits by about 10 sec. Think the heat and humidity got to me.
Tues - 8 miles easy

Might just finish out the week with mileage and try a tempo run and some speed work next week.

Training March 8 -14

8 - 8 - 3x1 Mile 3 Min Rest / 2x1.5 Miles 4 Min Rest 1 Mile wup/1 Mile wdn.
9 - 0 - Massage day off
10 - 9 - 4 Miles Easy 8:57 pace / 8x800 Yasso 3:15 1 Min Rec. 3:15 or less/actual times 3:16,12,07,07,09,07,02,03
11 - 6 - Recovery
12 - 0 - Rest Day
13 - 10K - HEB Bayou City Classic Pr 38:59, Old PR 39:55
14 - 8 - Recovery

Low milage week, had good race Saturday, kind of surprised myself. Goal was to PR but didn't think by almost a minute. Plan was to go out @ 6:25-30 Pace and hit 3.1 around 20 to 19:55 then try and drop pace from there. Didn't go as planned.
First 5k 19:31 second 5K 19:28. They had me 3rd in AG but got bumped to 4th after official update.
KW Hills and tempo runs this week.

March 1 - 7

1 Monday---8---KW Hills Avg 7:19 8 Hills
2 Tuesday---6---Recovery
3 Wednesday---10---7:35 pace, scheduled said easy 6 miles but felt good so dropped the pace and ran extra 4 miles
4 Thursday---0---Amber Track meet
5 Friday---16---Beach 4 Miles on the bridge
6 Saturday---6---Recovery
7 Sunday---7---Recovery, Ran 2 miles of 30-30's with Amber

Amber had her second track meet and is doing some good running. Two 3rd places in the 800 and a 3rd and 2nd in the 1600. She seems to really like it, hope she sticks with it through the summer for fall CC.

Last 2 Weeks

15 Monday --- 8 --- 6x1000 one uphill one down hill all under 3:50
16 Tuesday --- 8.38
17 Wednesday--- 6
18 Thursday ---12--- 10 mile progressive run started at 8:20 finished at 6:20
19 Friday --- 0
20 Saturday ---15
21 Sunday ---6
22 Monday ---7 --- 5x1 Mile 7:14, 7:10, 6:57, 6:35, 6:03, 5:54 each mile had 2 hills.
23 Tuesday ---6
24 Wednesday ----10 --- 8 Mile tempo run Splits 6:55, 46, 45, 41, 37, 49, 49, 57 last three into head wind. Avg 6:47
25 Thursday --- 7
26 Friday ---0
27 Saturday --- 22 ---Last 7 miles MP with 14 hills.
28 Sunday ---5--- Ran with daughter 2x 10 tempo run.

Feb 8 - Feb 16

Monday -4.5 - KW Hills Cut short due to Storm
Tuesday -10 - Avg 7:15 Pace
Wednesday- 8 - Recovery/Cross-train Treadmill Gym
Thursday -8 - 8x800 MR Goal time 1mr b/t treadmill rain/cold
Friday -0 - Recovery/Cross-train
Saturday -20 - Last 5 miles @ 7:38 pace
Sunday -0 - Head Cold Took Day Off
Monday -8 - KW Hills 6x1000 2 up hills 1 down hill, times 4:06, 3:50,51,49,47,42
Tuesday- 8 - Easy 8:00 pace

First 20 miler in a year, felt great after the run. Caught my second wind at about mile 17 and avg 7:18 for last 3 miles.
Started getting a head cold Sat. night so took off Sunday.

Feb 1 - Feb 7 Training & Race

1 Monday - 8 Miles Easy
2 Tuesday - 7 Miles 2x mile@ 5:53-59 2mr(5mr)4x800 @ 2:56-3:00 2mr
Actual Mile 1-5:57, Mile 2-5:56, 800's 2:58,58,58,56
3 Wednesday - 0 KW Meeting
4 Thursday - 8 Miles Recovery
5 Friday - 4 Miles Recovery
6 Saturday - 16.4 Total Buffalo Wollow 6K AM / 8 Miles AM, 8 Miles Beach Run PM
7 Sunday - 0 Gym

43 Total For week

Buffalo Wallow race Saturday was a little wet and muddy but a lot of fun. Times were a little slow due to the slick hill's.
Start Kenyan Way hills tomorrow. Haven't done hills in about a years so I'm looking forward to it. Hope the rain holds off until we finish.

Week Of 24-30 Training

Su- 8 Easy - 100 Jump Rope
Mo-8 (6 Miles of 2x2 - 2 Min @ 6:00 - 6:10 pace / Recovery 2 Min @ 7:00-7:10 Pace )
Tu-8 Easy / Gym - Weights and Abb - 100 Jump Rope
We-8.5 Easy
Th-7 Easy Treadmill (ugh) Gym Abb
Fr-0 Gym- Weights and Abb
Sa-18 first 6 8:27 pace, Sec 6 8:14 Pace, Last 6 7:50 pace
18 felt relaxed and legs were not beat up at the end. New compression shorts felt good, maybe the reason my legs felt good through out the run and afterwards. Had planned on running at the beach but the the wind was to strong. Hopefully running on the create will not effect me later, my goal is to try and not run as much on the pavement during this training cycle.

57.5 last 7 days

Houston 1/2

Well it was a great 12.1 mile race. Note to self get to starting line earlier. First mile 7:25 got caught up in the crowd and had to weave in and out the first mile. Played catch up the rest of the race. Didn't want to try and make it up too fast so gradually started working the pace down. Knew i had to hit some low 6:30's at around mile 8 and 9 and try to hold it till the finish.
Mile 8 split 6:34
Mile 9 split 6:45 could not get going after the turn around, wind was stronger than i thought.
Mile 10 Split 6:35
Last 3.1 Avg 6:36
Ended up at 1:28:59 Officially.
6th AG 45-49
40 sec off PR was a positive race, my main goal was to finish feeling strong. Looking forward to spring races and Boston Training.

Next race Buffalo Wollow 6k Feb 6th.

Tapper week

Monday 3x1 Mile Goal 6:43 actual 6:40, 41 & 41
Tuesday Easy 4 on treadmill
Wednesday Off day

Weekend Runs

Saturday 12 miles 22deg burr. Ran from Memorial Park to GRB and back. Today 6 easy miles. Legs are starting to feel better and hip is coming around. Tapper week and a short mile repeat workout.
Hope the temp come up about to 55 to 60 deg on Sunday.

Track 1-6

2(1000 x 200rec x 600 x 200rec x 300)
Total 7 Miles
1000 5:49/5:39 Pace
600 5:19/5:13 Pace
300 5:11/4:47

Legs felt good, next two days easy and gym.
12 easy miles Sat. hopefully want be to cold.

Fartleks & Cowboy Game

12 miles Fartleks Saturday

Alternating Marathon (PM) pace and 30 sec below MP every 2 miles.

Sunday Cowboy Game 24-0 Cowboys, hope they can repeat next Saturday.

Monday 7 miles easy, weights and abbs at the gym.

Track 12/30

2x2 Miles on track.
Arrived late to track workout with LJFAT did not get a good warm up so ran my first 2 miler at a slower pace - 6:20 Second 2 miler 6:02 pace last mile 5:58. Legs still feel a little dead from Mondays workout.
Off Thursday and easy 6 miles Today
Saturday 12 miles fartlek.