For Whom the Dogs Bark

67F, 100% and calm.  Really big moon out there, bright enough that I had two shadows when I would run under streetlamps, one moving and the other stationary, kind of cool.  Out the door at 4:15, planned to run 10 with 7 x 1K as a workout part of the run.  Warmed up at 8:40 pace, then ran 5 intervals, whereupon the tendon on the top of my foot started to hurt.  Started another one and it was still hurting, so I quit without finishing it, jogged a little further then walked the rest of the way in.  Wasn't in intense pain, just trying to be careful.  The foot has been pretty good today, but is hurting tonight.  Total of 8.73 miles in 1:11:41, 8:13 per mile.  Intervals grossed up to 1-mile pacing were 7:11 (158), 7:05 (164), 6:49 (169), 6:52 (169) and 7:01 (170).  These weren't particularly hard, so that part was good at least.  Then went on the seminary run followed by legs and core, then came home for a long stretching and rolling session.  Seminary run ends Wednesday a week, and my daughter will have a ride next year, so this part of my life is almost over.  Have had kids in early morning seminary for 15 straight years, probably drove 10 of those years.  No wonder I don't sleep well.

67F, 100%, calm and clearing.  Big storm blew through last night but I never heard it, didn't know until I got out and had to start dodging debris.  Today is garbage day and nearly every can was blown over, with many of the hinged lids detached.  Sorry I missed it.  I resolved to go slow today, and found out I am good at that.  12.17 miles in 1:52:26, 9:14 per mile, 136 bpm.  I iced my foot twice yesterday and by this morning it was fine, no pain at all, at least at these speeds.

68F, 100%, N 7 mph, clear then cloudy.  Got in late from a dinner last night, where I ate too much rich food.  Was planning to sleep a little later, but woke up like a clock at 4:15, out the door by 4:50.  I wanted to get 6 before the seminary run.  It was originally supposed to be speed intervals today, but I was afraid of aggravating my foot, so I ran MP miles instead.  After 1 mile warmup I went 5 at GMP:  7:36 (157), 7:30 (160), 7:24 (163), 7:31 (164) and 7:39 (165).  Then drove my daughter to the church and ran 4 more slow miles (8:40 - 9:00) from there -- restarts are always painful but I got through it.  Overall 10.18 miles in 1:24:04, 8:15 per mile.  Then drove to the gym and did legs and core for about an hour, came home and ate, then stretched and rolled.  I felt one small twinge in my foot at about mile 4 of the fast ones, but that was it.  I probably saved a week of training but cutting it short on Monday.  Legs feel very tired this morning but not stiff and sore.

65F, 81%, calm and partly cloudy.  Got up very early and finished the run before taking my daughter to seminary.  10.00 miles in 1:21:18, average pace 8:08 per mile, 152 bpm, max 161 bpm.  Got a couple of high 7s in, wanted to run just a little harder today then let up tomorrow.  Nice crisp pace, but harder than I would have thought, especially at the lower temperatures we had today.  It occurred to me that I should be doing a lot of work in the 160 to 165 bpm range, that is where I run on a marathon, if not higher.  Aside from the mental aspect of getting used to that level of effort, it seems that in addition to overall fitness, there is a sub-fitness level within each heart rate zones.  Some people are more fit at higher heart rates, others at lower.  Obviously I tend toward the lower range, which is why I have a hard time holding higher heart rates for the whole marathon distance.  Just a theory, I get a new one every week.

Weights, rolling and stretching.

66F, 96%, calm between storms.  10.11 miles in 1:28:54, 8:42 per mile, 140 bpm.  Was saving up for Saturday morning, but now it's Saturday morning and we have lightning and thunder.  Not sure what will happen.

81F, 56%, NNW 7 mph.  Had to cancel the run this morning due to lightning.  I'll have to do the big run later, my next chance is Wednesday.  Went out at 5:00 p.m. and my new neighbor walked up -- actually it was his father, have yet to meet my new neighbor.  Wanted to thank me for painting his side of the fence when I got mine painted.  I was hoping he would contribute but I don't think it is happening -- at least he thinks I am a stand-up guy.  Turns out his son lives in College Station and bought this house just in case he "met someone" here in Houston.  His dad said it hasn't been successful and he doubts his son will ever move into the house.  So I got a lot of information about my bachelor neighbor quick, but it was 5:30 before I finally started, blazing sun but it felt OK at first.  The run started to get long toward the end, though.  10.27 miles in 1:27:39, 8:32 per mile.  Average HR was 153 bpm, even though it didn't feel like I was working that hard.  That is what the heat does, you have a higher heart rate and you get tired faster, even though your legs feel fine.  Best part of the run was meeting a guy coming the other way wearing a bad toupee.  That works as well as a sun screen I suppose, kind of like an umbrella, but doesn't the toupee just have to come off for the run, no exceptions?