For Whom the Dogs Bark

60F, 90% humidity, calm then freshening ESE wind, foggy.  Pretty good running weather.  Did it backwards today, 2 mile warmup then 4 miles at GMP:  7:29 (152), 7:17 (157), 7:23 (163) and 7:09 (167), active cooldown for 1 mile then did the seminary delivery.  45-minute break altogether.  Then the thought on the second run was to compare LHR pace to earlier in the week.  Turns out it was about 20-25 seconds per mile slower than doing the same miles on the front end.  After a couple of miles my legs were warmed up again and I felt pretty good, even got a 9:29, had extra time so I kept going for a few extra miles.  Toward the end my LHR pace slowed into the 10:20 range.  Overall 16.06 miles in 2:29:17, average pace 9:14 per mile, flat shoes.  Right achilles is sore now, but no worse than yesterday.  Not sure what I am going to do tomorrow, kind of day-to-day right now.

68F, 94%, ESE 5 mph to start, 70F, 88% and calm at the end.  Nice summer running temperatures.  Ran 21.34 miles in 3:22:29, average pace 9:28 per mile, flat shoes.  Left the house at 4:30 and ran to Wade's house, met him there and we continued to the Y, all at low heart rate pace, managed to hold LHR through 8 or 9 miles.  Met the group at the Y just as they were leaving and we ran with them for 4 or 5 miles then ran back to Wade's house where I re-filled my water.  Then continued on my own, accelerating into 3 MP miles, 7:57 (154), 7:36 (167) and 7:30 (173).  Very difficult for me this morning in the heat and at the end of the run, thought I could do 4 but couldn't.  But I know what I have to do on long runs now, the end is where the secret sauce is.  Ran a couple of recovery miles, came home, ate breakfast, iced my Achilles and took a nap.  Almost mobile again this afternoon, but very glad tomorrow is a rest day.  Headed to Temple to see my granddaughters and watch my daughter in a piano concert tonight, then to San Marcos tomorrow to visit my other daughter and then to San Antonio for an off-site Monday and Tuesday, so I will have to figure out new running trails while I am there.  Happy weekend all.

On treadmill at hotel.  Went to meetings all day, then caught an hour before dinner, so did a quick 8 on the TM.  Was going to do LHR, but decided I didn't have time, so did one at 6 mph, 3 at 7 mph, 3 at 8 mph and one cool-down.  Took about 68 minutes, TM did not like me going past an hour; it would slow down to 4.5 mph every minute and I had to speed it back up, like a car with a bad engine, but I finally finished.

40F, 60%, NW 3 mph.  Yesterday there was a hot, 35 mph wind all day, which contributed to my treadmill decision last night.  Today I got up on time but didn't really know what to do.  Looked at the computer and it showed 40F outside, almost drove me to the TM again since I had no long-sleeves or gloves, but decided not to waste the day and I'm glad I didn't.  I ran outside and it was magical.  With low humidity it wasn't cold, just ran at low heart rate and explored.  Lots of hills, since this hotel is in the Texas hill country, but I just went up and down for over two hours.  Kept a very low heart rate the whole time (less than 125) except for a few of the steeper hills.  All of my splits were in the 10:10 to 10:30 range, very slow but got the job done.  Back in Houston now.  We have cooler temperatures here in the morning, then back to 70+ for the remainder of the week at least, probably longer.  Hopefully I can get a good run in the morning since it may be my last chance for a while.

47F, 87%, SE 1 mph, clear and crisp.  This will undoubtedly be the best running day until November, plus I had no seminary run, so I did it uninterrupted.  I toyed with the idea of taking advantage of the ideal conditions by running to failure, such as 15 miles at GMP, but decided to be a bit more prudent, save something for the rest of the week.  So I ran 3 at LHR, 1 transition, then 6 at GMP and 2 cooldown at about 10 flat.  Altogether 12.07 miles in 1:43:02, overall pace 8:32 per mile, flat shoes.  The GMP miles were 7:30 (157), 7:29 (161), 7:23 (165), 7:28 (167), 7:28 (168) and 7:21 (170).  Truth is my fast miles felt awkward, never was able to get into a smooth rhythm and the higher heart rates show it.  But I got it done and lived to run another day.  I am wondering whether I should be doing these faster.  For a 7:30 MP target, tempo runs should be in the high 6s to low 7s, but on the other hand tempo runs are not recommended for every day.  I am trying to run these daily in order to acclimate myself to the pace -- unusual I know, but maybe it is OK to stay at 7:30, have to think about it and see how my legs feel later today.

64F, 88%, SSE 5 mph, cloudy and getting ready to do something.  Started early this morning, two warmup, 4 at GMP, 7:39 (157), 7:24 (161), 7:21 (167) and 7:21 (171), then cooldown.  I woke up with a cramp in my right hamstring and my legs felt sluggish from the start, but by the end of the fast laps I was feeling more in the groove.  The good thing is no specific injuries at the moment, just general aches and pains from training at a high percentage of capacity.  My heart rate was high from the beginning as well but not high enough to slow me down on a short run like this.  I am hoping to get some hill work in tonight on the treadmill, time to start doing that.  Overall 7.34 miles in 1:01:29, average pace 8:22 per mile, flat shoes.

72F, 88% SSE 6 mph, cloudy but doin' nothin.  Good morning for losing weight while you run.  Got up very early and ran 9 slow before the seminary run, then came back and warmed up for 2 more, then tried to do 4 GMP miles, pulled up at 3.8 because my right hamstring started to hurt, same spot as it cramped yesterday morning.  Discretion over valor, live to run another day, etc., etc.  The 3 I did do were 7:39 (161), 7:31 (168) and 7:27 (174), don't know the pace on the 0.8 split.  1.35 cooldown.  I was hitting 180 bpm on the 4th one before I pulled up, heat and accumulation of fast miles this week are starting to take their toll.  I now know what my long run is going to be like tomorrow: slow.  It isn't too bad doing miles at this pace periodically, but it is a different feel to do them every day.  If I manage to pull off a marathon at this pace I will feel like I have earned it -- this is hard work.

Overall 16.15 miles in 2:34:17, average pace 9:33 per mile, flat shoes.

My biker friend (he is out there every morning and we exchange greetings every 6 months) found a biker buddy this morning, so I guess it is over for us.  But I know he'll come back when he gets tired of the new guy.

72F, 82%, SSE 7 mph.  Almost identical day to yesterday, except that I got 8 hours of sleep.  Woke up late and headed out for a quick long run in time to get back for the big day with my granddaughters.  The older one was already up, agenda ready, by the time I got back.  10.83 miles in 1:48:34, average pace 10:01 per mile, low heart rate.  I compared this run to the low heart rate part of yesterday's run and I think the only variable is the amount of sleep I got.  Full 8 hours for this one, about 5 hours for Friday's run.  Here is the comparison:

Mile	04.08.11 72°, 88%	04.09.11 72°, 82%
1	10:49 (123)	10:59 (118)
2	10:06 (127)	9:50 (127)
3	10:09 (128)	9:42 (131)
4	10:09 (129)	9:37 (131)
5	10:14 (128)	10:08 (131)
6	10:06 (130)	9:56 (131)
7	10:15 (130)	9:52 (132)
8	10:17 (130)	9:56 (132)
9	10:13 (132)	10:02 (132)
Average	10:13	10:00

 I recall feeling refreshed at the Richmond Marathon when I woke up late and strolled to the starting line about 10 minutes before the gun.  There must be something to this sleep thing.

I intended to get on the treadmill later in the day and start my hill climbing sessions, but I had other things to do today.  If you don't get it done first thing in the morning it probably won't get done.  Here is a partial record of the day's busy activities in the strawberry patch and other locations:

So that's my excuse.  Happy weekend all.

72F, 81%, WSW 4 mph.  So much for the cold front, not bad running weather though.  At least the wind is swinging to the west, which is where our cooler weather comes from.  Another bifurcated run, 5.8 at LHR prior to taking my daughter to seminary, average pace 9:45 per mile; then restart with 1.2 warmup, accelerating into 4 at GMP:  7:14 (161), 7:24 (166), 7:27 (169) and 7:21 (175); then 1 mile cooldown and that was it.  Overall 12.04 miles in 1:46:27, average pace 8:51, flat shoes.  Hoping to get some TM ups and downs tonight, finally.

PM:  2 miles on TM, 3% up and 3% down, beginning my hill work for UVM.

52F, 77%, NW 3mph, cool and clear.  Matchless running weather, joggers out in droves this morning.  Did my normal workout, 6 before at low heart rate (9:42 average), break for seminary run, then 2 more warmup, 4 at GMP (7:35 (157), 7:35 (160), 7:23 (163) and 7:07 (168)), finished with 1 cooldown.  Total 13.03 miles in 1:56:48, average pace 8:48.  I did some stretches during the break and that seemed to help.  Maybe I should go back to that a little more than I have been.

Talking to my younger son this morning as we ate our respective healthy breakfasts -- he is a bodybuilder, although he has lost some weight and is trying to get more into running.  Now that he is down to the last two months of his senior year he is starting to think about college.  He asked if I thought it would be a good idea to take a business class the first year instead of all straight requirements.  I told him to go for it, but why the sudden interest?  Turns out he was talking to the owner at the local GNC store who is apparently raking it in, saving up for a 911 Turbo.  My son says there are lots of idiots out there, just like he was when he first started buying that stuff, and he wants to be a seller instead of a buyer.  Progress.

50F, 80%, calm and clear.  Another great running morning.  Got out the door early and did 3 easy, 1 transition and 4 at GMP:  7:43 (156), 7:25 (161), 7:29 (163) and 7:19 (166) (average 7:29), 1 cooldown.  Break for seminary run, then finish up with 5 LHR (10:30 to 10:45 per mile on fatigued legs), overall 14.01 miles in 2:11:25, average pace 9:23 per mile, flat shoes. 

Had to get done early to be sitting in the dentist chair at 8 sharp, where they started with a blood pressure reading, approximately 55 minutes after finishing my run:  113/53.  Apparently you don't normally have a 60 point spread (aka pulse pressure) between diastolic and systolic, more like 40.  But apparently it is also the case that runners have bigger pulse pressures.  Wikipedia, which I consider the final authority, has this to say:

Usually, the resting pulse pressure in healthy adults, sitting position, is about 40 mmHg.  The pulse pressure increases with exercise due to increased stroke volume, healthy values being up to pulse pressures of about 100 mmHg, simultaneously as total peripheral resistance drops during exercise. In healthy individuals the pulse pressure will typically return to normal within about 10 minutes. For most individuals, during aerobic exercise, the systolic pressure progressively increases while the diastolic  remains about the same. In some very aerobically athletic individuals, for example distance runners, the disastolic will progressively fall as the systolic increases. This behavior facilitates a much greater increase in stroke volume and cardiac output at a lower mean arterial pressure and enables much greater aerobic capacity and physical performance. The diastolic drop reflects a much greater fall in total peripheral resistance of the muscle arterioles in response to the exercise (a greater proportion of red versus white muscle tissue).

That's just what I was thinking.  (Actually, I have no idea whether it explains anything about my high pulse pressure reading.)

PM:  2 miles hill work on TM.  Legs were killing me all day, but they felt good once I got going a little bit.  Kind of sad that I have to run to feel better.

71F, 86%, calm and cloudy.  Summer temperatures today but wasn't too bad until later in the run.  I started with the normal routine, 6 at LHR, average pace 10:00, then took daughter to seminary.  For the second half I did 2 warmup, then 10 x 400 with 400 rest intervals.  I had to stop after 8 for a drink and really didn't want to go again, I knew I would get nauseous on the last two and I did.  Heart rate wasn't that high, but this workout took me to my limit, unexpectedly.  Interval paces (converted to 1 mile) and heart rates were 6:41 (164), 6:33 (163), 6:33 (169), 6:24 (170), 6:36 (170), 6:28 (172), 6:30 (172), 6:39 (173), 7:05 (168) and 6:54 (171).  Goal was 6:20 average, didn't come close, the last two were lost causes.  Total run was 13.32 miles in 2:02:17, average pace 9:11 per mile, flat shoes.

In a way, this should have been expected.  I am purposely running tired this week; the training load is starting to accumulate.  Plus it was a warm morning and the intervals were not begun until I had run 8 miles, albeit at a slow pace.  Still, it is humbling to reach your limit before you expect to.  At the same time, I'm glad I did the last two even though they stunk -- someday I'll need to make a withdrawal from that account.

74F, 85%, SW 12mph.  It was supposed to be high 40s this morning, guess they missed that one by a little.  Same basic run.  Out early for 6, then seminary deliveries, then back for 7 more, including 4 at GMP:  7:34 (156), 7:17 (164), 7:26 (168) and 7:21 (172), then 1 active cooldown, overall 13.04 miles in 1:58:21, average 9:05 per mile, flat shoes.  I assumed at the end of the week I would have trouble hitting the fast miles, especially after yesterday's pretty hard run, but it wasn't a problem.  Either I'm developing a tolerance to the pace or it just seemed slower after running (mostly) in the mid-6s yesterday.  Probably a little of both.  But closest equivalent on pacing and temperature was Monday, and heart rate today was a little better, so maybe there is some progress, too early to tell.  Did some stretching after the run, I feel better today over yesterday.  Might get in some more TM work tonight.

PM, two miles TM hill work, legs felt fine.

48F, 78%, calm and clear.  Weather could not possibly be one bit better, it was almost magical out there.  I left the house at 4:29 and ran down to the Y to meet up with Wade and the rest of the group at about 6.  Got there early, running very low heart rate which in the cool air worked out to about a 10-minute pace.  Nobody there yet, so I went out for another small loop.  They had arrived and were just leaving on the run when I got back.  Wade and one of his friends from his previous work place led out, chattering away.  I met a guy named Stan who is about my age (OK, three years younger, but close enough) and we hung back just a little and talked running war stories.  He doesn't run marathons anymore, but his PR is a little better than mine, which I say makes him a good runner. 

With all the talking I kept thinking that the pace had picked up quite a bit, checked my watch and sure enough, we were in the low 8s.  Stan turned back after 4 miles and I sped up and caught Wade and his friend.  We went another mile then turned back and booked it in, we were in the 7s by the time we finished, the last quarter about mid-6s.  It was one of those mornings you don't want to miss, so much fun, made me grateful to be a runner.  Total 18.13 miles in 2:48:47, average pace 9:19 per mile, flat shoes.

When we got back to the Y they were setting up for a fun run.  We never did find out how far they were running, but we took a clue by the location of the first water stop, just to the right of the start line below.  We skipped the fun run.

71F, 87%, S 8 mph, cloudy, but ain't gonna get no rain today.  Nice running weather though.  Started with 6 low heart rate miles at 9:36 per mile, then took my daughter to seminary.  Going back out, my legs felt good after a day off, so I promptly trashed them:  2 warmup miles then 4 tempo miles at 7:07 (163), 7:00 (171), 7:01 (177) and 7:07 (180), 1 mile active cooldown.  Not sure what the overall program looks like for this week.  Trying to keep the long + hard stuff going, but my schedule will be messed up beginning Wednesday, plus I have a 5K on Saturday, so playing it by ear.

My daughter on the way to seminary said she admires my effort, but why do I do it?  In particular she thinks it's crazy to get up not that far past the middle of the night, 6 days a week.  This from a teenager who gets up at 5 every morning to make seminary at 6, probably harder for her than for an old guy like me.  I can give long answers all day long, but I don't have a good simple answer, other than being addicted to the endorphins -- there must be something more noble than that?

74F, 84%, S 7mph.  Another good running day.  Ran for an hour before seminary at low heart rate, 9:55 average pace, dropped my daughter off and ran another 40 minutes, including 4 miles at GMP:  7:35 (155); 7:33 (160); 7:22 (167); and 7:18 (172).  Total 11.24 miles in 1:40:07, average pace 8:55 per mile, flat shoes.  Evening 4.0 on TM, hill work.  Tomorrow I am teaching seminary, plus my car is in the shop so I am running my son around, not sure when I will run.  Daughter is bringing in granddaughters tonight for a quick trip, so all is not lost.

75F, 83%, SSE 5 mph.  Wind was blowing hard at times, which wasn't indicated in the weather report, seems like it is trying to rain.  We are having a drought through most of Texas and could really use some rain.  I had to teach seminary this morning, so was out the door very early to try to get in at least the core of the run.  Did 2 LHR miles, 1 transition, then 4 at GMP, 7:36 (155), 7:20 (162), 7:24 (168) and 7:27 (172).  Right hamstring kept trying to cramp and it is still stiff, have to watch that.  Might get in some more TM work later today.

Schedule completely out of control today, taught seminary, picked up cars from the garage, early meetings at work, etc.  Settled down this afternoon but I'm not really into running in the heat in the middle of the day.  So I settled for 6 hill miles on the TM this evening, 3 up, 3 down, 3% grade each way.  Really hope doing this regularly helps me on the UVM course.  Trying to decide what to do tomorrow.  It is a holiday and I have a 5K on Saturday, so tomorrow would be an ideal day for a long run, but not sure I want to sacrifice my 5K time for a long run.  I'll just get up and play it by ear.

74F, 82%, SSE 6 mph and clearing.  Sky was clear by the time I finished.  It is Good Friday, no work today, slept until I woke up and decided to just do a regular run, but all in one session today due to the holiday.  Ran 6 LHR at about 9:55 per mile.  Second mile was 9:36 and had high expectations but the heat caught up to me pretty quickly.  Then 1 transition mile, 8:27 and 4 at GMP:  7:26 (163), 7:23 (169), 7:22 (175) and 7:27 (177), then 1 mile active cooldown.  Weight to start: 161; at end: 157.  In between I drank 1.5 pounds of liquid, so that is how much we sweat down here.

As I was thinking about my weight at about mile 6, it occurred to me that my best mile time right now is probably pretty close to 6 minutes flat.  In high school, the last time I ran seriously, I only broke 5 minutes one time, never consistently, so right now I am about a minute slower but 25 pounds heavier.  So the thing I realized (as I was running along at mile 6 with nothing else to do) is that if I had run with a 25-pound backpack in high school, it is unlikely I would broken 6 minutes, much less 5.  Looking at it that way, I am as fast now as then if I would lose more weight.  That is the rub, though.  Friends and family who are used to the old 200-pound me aren't really too thrilled about how skinny I am already.  If I went down to 135 they would probably stage an intervention.

PM:  6 hill training on TM.

75F, 82%, S 9-25 mph.  I ran 6 TM miles last night, foregoing any pretense of anything but a pure train-through for this race.  Turned out to be a great decision, because this was a forgettable day.  This race is in a large community called Bridgeland, out on the plains west of Houston, converted rice paddies and pretty much flat.  Used to be prime territory for hunting ducks and geese; good thing I didn't have a shotgun with me.  It is an inaugural 5K/Half and it showed.  Got a queasy feeling when I read some of these gems from the race rules that were sent out yesterday:

"All chips must be surrendered at the finish line.  You will be responsible and required to pay Cadence Sports cost of $109 if you do not return your chip at the finish line."  [Really?  $109?]

"Bandits; otherwise known as unregistered runners, are not allowed and will be subject to a fine by an officer."  [A traffic ticket for running in a public place?  Good luck making that one stick.]

"It is against the rules to run with headphones on.  Does that mean we will disqualify you, not at all!" [So exactly what is the rule?]

"Results will be posted after the event.  DO NOT BOTHER THE TIMING COMPANY.  They are very busy and it takes hard work to do what they do.  If you go up and bug them, we will ask them to remove your time."  [If you can remember your chief rival's bib number, this unusual rule presents a golden opportunity.]

I had paid $30 for the 5K, which was plenty but actually a discount because I am in a running club.  The half marathon was $75, which I refused to pay, very good decision as things turned out.  My goal was to run 6:30 per mile.  The temperature was 74F at midnight and I thought there was a chance we would be under 70 for the race, but no go, turned out hot and windy.  I warmed up for a mile and a half and lined up at the front.  Almost everybody seemed to have half bibs on, so I thought I might have a chance to place.  Somebody with a pistol was talking, but I couldn't hear a word.  Thankfully she pointed it up before firing, and we were off.

First mile came in at 6:33, wind at our backs.  I got to a water station at about 1.5, kept going and finally saw a little sign that had a u-turn symbol and it said "5K turnaround".  So I turned around.  I could tell then that they had measured the course at least a quarter-mile long, not sure why nobody ever seems to get that pesky little detail right.  Second mile 6:43.  I was in second place at that point, but going back against the traffic it was impossible to keep track of the first-place guy.  A high-school kid came up behind me and passed me but I hung with him and he slowed down.  Repassed him at about 2.5 and saw the turn-in to the finish line, or so it appeared.  Orange cones guiding us off into a side street that looked just like the real thing.  I turned in of course, and the kid followed, but it was a trap.  I hit 3.11 miles and turned off my Garmin, but I knew long before then that I was lost and I had already slowed down, third mile 7:12, time for 3.11 was 21:18.  I told the kid we were lost, but he seemed to take it much better than I.  I ran an extra mile and a half before finally finding my way out of the neighborhood and getting to the finish line.  I have no idea what my official time was because the clock at the finish line was dark.  Should have asked the timing company just to make sure it didn't get recorded.  Looked like there were about 200-300 people running the 5K.  If you are running with a bunch of people you just follow the crowd, but if you are up front I guess you are on your own to figure the course out.

I just got in my car and drove home, didn't wait around, afraid I would say something I would regret. The thing that bothers me most was not missing out on the chance to get second place.  Any race where I would finish second is not really much of a race.  But I had saved a little something in the tank for the final push and I think I could have come in under 20:30, which would have been a 2-minute PR for me -- basically I didn't get to finish my race.  I feel like there is a certain element of dishonesty in taking people's money for a race then putting forth minimal effort to organize it.  But there is no incentive to do otherwise.  She sold out the half-marathon two weeks ago, $75 for an inaugural, unorganized no-name race in the heat, unbelievable.  Did I mention I was glad I didn't run the half?

PM:  10 hill miles on TM.

75F, 79%, SSE 10 mph, cloudy but no chance of rain.  Pretty good running weather.  Did 5.75 miles, LHR at 9:52 per mile, seminary run, then back out for fast miles.  One transition, 8:24, then 7:24 (161), 7:32 (166), 7:24 (171) and 7:12 (177), finished with active cooldown mile (8:48).  Overall 12.09 miles in 1:47:01, average 8:51 per mile, flat shoes.  Summer is here, ran through three clouds of bugs.  Swallowed twice.

PM:  4 TM miles, hill work up and down.

76F, 89%, S 5 mph.  For some reason this felt a lot hotter than yesterday, though my times and effort weren't too bad.  I did 3 LHR miles before the seminary run at 9:53 per mile, then was going pretty good on the GMP miles until my right groin started barking at .2 on the last fast mile.  7:27 (156), 7:27 (163) and 7:24 (168).  I could have continued but I know this one:  if you stop soon it's like it never happened -- if you wait you will pay.  It was feeling better as I finished up at about a 9:00 pace, then iced it and I think it will be fine.  Overall 10.01 miles in 1:29:13.

The hullaballoo over the 5K I ran on Saturday apparently reached the point where they had to take down the comment board.  From the e-mail the race director sent out this morning:  "Review sectiion has been taken off Active.com as some comments were uncalled for. I hear the frustrations, but I don't agree with the bad language and name calling."  What a circus. Turns out the "winning time" was slower than my 5K time when I reached 3.11 and turned off my Garmin (either the guy ahead of me got lost or they timed him incorrectly), all kinds of people getting lost, missing un-manned turnaround spots, complete fiasco.   Definitely one to drive away from and forget it ever happened, but sorry I didn't get to read the comment board.

PM:  6 hill work on TM, picked up the last uphill mile a little bit with no ill effects.  Groin feels OK so far.

79F, 74%, WSW 10 mph, at least the wind direction is changing, but there were very few mornings last year that were this warm, even in August.  It will be cool tomorrow if you believe the weather report, but then warm again.  I ran 7.5 then did the seminary run then another 4.5, total time 2:01:54, average pace 10:07 (included two warmup miles, true time was probably more like 10:01).  Decided no MP miles today to protect groin that pulled yesterday.  It feels fine so far this morning, hopefully back to full strength tomorrow, although that is a relative term, I'm running tired by design.  Seems kind of risky but so far I am doing OK.  The thing I have to watch most closely is my right achilles, that is what always hurts until I get warmed up.  I signed up for a replacement 5K Saturday a week, so this coming week I will probably use that race as an excuse to dial things back a bit before a final push to the UVM marathon taper in early June.

PM:  6 TM hill miles, upping the tempo a little bit.  Uphill 6 mph, downhill 6.5.  Thinking of going to a 4% up and down incline, but not sure it's necessary.

60F, 59%, NE 7 mph, clear with old moon rising.  Weather was too nice to be real, actually the silver lining has a cloud, since our cool clear weather is directly related to the horrific tornadoes that have hit much of the southeast in the last 24 hours.  Woke early from insomnia and did all of my run before the seminary run, 5 at low heart rate, average about 9:35, then a transition mile and 4 at GMP:  7:26 (154), 7:40 (156) (oops), 7:36 (158) and 7:30 (162), overall 10.11 miles in 1:27:42, average pace 8:41 per mile.  Notwithstanding missing the mark on a couple of them, they were definitely a little easier in the cool weather, gives me hope for UVM, though I am still not really within range of hitting this pace for a whole marathon.  Still glad to get 3 of them under 160 bpm though.  As for hitting 7:30, I'm just going to have to be patient.  Wasn't that long ago that 8:30 felt too fast.  I missed hitting it for a marathon twice, but eventually I got it and I'll get this one too, sooner or later.

50F, 89%, calm and clear.  Extraordinary running weather.  Ran 4 before seminary, then 5 waiting for my daughter to finish, all LHR, then brought her home and went out for the fast miles after 1 warmup and 1 transition:  7:17 (156), 7:18 (158), 7:16 (163) and 7:00 (170), then 1-mile cooldown, didn't want to waste any of this weather.  Overall 16.02 miles in 2:21:34, average pace 8:50 per mile.  The LHR miles were pretty good, most under 9:30.

74F, 94%, S 7mph and cloudy, pretty good running weather, other than the temperature, humidity and wind.  The goal was to run 10 at GMP + 1, then 10 at GMP.  They say if you can run 10, then 8, then 2 at 10K pace with last quarter at 3K pace you are ready.  I'm not ready.  First 10 went fine, all within a few seconds, + or -, of 8:30, heart rate held at 153 or below, so I was starting to get my hopes up.  By then I was back at the house.  Stopped for a few seconds to refill my water bottle and wring the sweat out of my hair, realized immediately when I stopped that I was pretty tired and thirsty.  I held the pace at 7:30 pretty well at first, started to get my hopes up but then began to fail rapidly.  I thought for a while I could only make 4, but decided that no matter what I was going to do 5, because that's where the magic is.  Fast miles were 7:32 (159), 7:36 (167) (this is where I lost the possibility of going 10), 7:26 (169), 7:26 (173) and 7:19 (177).  Total run was 15.50 miles in 2:07:19, average pace 8:13 per mile.  I probably could have made this run with yesterday's temperatures, but no excuses.  Six weeks to the marathon, so I'll do two more of these, maybe get 7 or 8 then 10.  At least it won't be much hotter than today, so with a little bit of luck I'll get close to that goal.  For now though, this pace is difficult.