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  1. RUN
    good 10.71 mi 01:39 09:15 pace

    I had a good long run yesterday. It was a bit warm at 74 degrees and high humidity but there was a nice cool wind blowing which really helped out. I really felt good for about nine miles then strug... read more

  2. RUN
    good 4.3 mi 00:35 08:08 pace

    I had a good speed work day. It was hot again, but felt much better than Tuesday with a slightly lower temp and less humidity. Ran 4 x 30 second sprint with one minute jog between each, rested for ... read more

  3. RUN
    good 4.16 mi 00:35 08:28 pace

    Well, summer came back. Hot day and the heat index got up to 105 earlier in the afternoon. Fortunately it had come down a few degrees by the time I got out to run. Still very hot though. I kept a f... read more

  4. RUN
    great 10.25 mi 01:35 09:16 pace

    Had a good long run yesterday. It had rained and was very wet but otherwise, conditions weren't bad. I kept an easy pace through six miles then gradually picked it up over those last four. Ran... read more

  5. RUN
    good 4.03 mi 00:33 08:15 pace

    Good day for a speed workout. It had been raining and was only in the upper 70s. I did 6 x 10-20-30 then rested for three or four minutes then did 4 x 10-20-30. Finished by running the last two mil... read more

  6. RUN
    good 5.75 mi 00:48 08:23 pace

    nothing special

  7. RUN
    great 9.19 mi 01:26 09:19 pace

    It was a nice 58 degrees when I started out yesterday. Ran the first two miles real easy, near a 10 minute pace. Kept it near 9:30 up to the five mile mark then slowly began picking it up. Last mil... read more

  8. RUN
    good 4.2 mi 00:35 08:19 pace

    This was my Thursday speed work day. I ran 4 x 30 seconds sprint with a one minute jog between each. Rested three or four minutes then did it again. Then ran the last two miles at an 8:05 to 8:10 p... read more

  9. RUN
    alright 5.71 mi 00:50 08:41 pace

    Tough run this evening. It was hot and windy. And my legs were tired. Still, I almost got six miles in so not too bad overall.

  10. RUN
    good 9.01 mi 01:24 09:16 pace

    I had a nice long run this morning. Started kind of rough and wasn't feeling it the first two or three miles but I finally settled into a nice groove. Kept a nice easy pace for the first six m... read more

  11. RUN
    great 6.1 mi 00:49 08:04 pace

    Did my speed work this evening. I did 5 x 10-20-30 workout, then ran easy for three or four minutes then repeated it. After that I ran the next three miles at a hard tempo pace around 8:05/mile and... read more

  12. RUN
    tired 4.01 mi 00:34 08:23 pace

    Hot one today. My legs were really tired and I ran a moderate pace, so it felt like work. Then the last mile and a half or so I began feeling pretty good. Kind of a strange run.

  13. RUN
    good 9.2 mi 01:25 09:16 pace

    Very humid this morning for my long run. I got an early start and had about five miles in before the sun came up but the humidity was at 91% when I started so it was uncomfortable. Kept it easy. I ... read more

  14. RUN
    tired 4.38 mi 00:37 08:20 pace

    Friday evening speed work session. I ran 4 x .25 mile with a two or three minute jog between intervals. Then finished the run around an 8:30/mile pace. I was tired so it was a tough workout.

  15. RUN
    great 9.06 mi 01:22 09:03 pace

    Had a great long run this morning. It was only about 60 degrees when I got up! That's unbelievable for August in Oklahoma. I kept it really easy for the first five miles going 9:27, 9:22, 9:22... read more

  16. RUN
    good 5.77 mi 00:49 08:24 pace

    First run in a week due to back problems cropping up last weekend. So I went not quite six miles. Felt pretty good. Kept a quicker pace than I've been running lately and it felt like it. Mostl... read more

  17. RUN
    good 4.05 mi 00:35 08:37 pace

    100 degrees when I took off yesterday. Heat index 110. Ran a 10-20-30 x 5 then an 8:30-8:40 pace for the balance of the run. I was really feeling the effects of the heat by the end.

  18. RUN
    good 4.81 mi 00:42 08:39 pace

    My Tuesday run. Another hot one. Felt pretty good though and kept a quicker pace than I've been doing lately. I think my heat tolerance is getting pretty good now that we're almost to the... read more

  19. RUN
    good 8.25 mi 01:18 09:25 pace

    Sunday long run. I kept it pretty easy. It was warm and extremely humid which really took a toll as the miles rolled by. It was getting tough by the end.

  20. RUN
    good 4.04 mi 00:32 07:57 pace

    Again...very hot and very little wind. Not a good combination. Was hesitant to do a speed work day because of the temp but decided to go ahead and do it. Ran a three quarter mile warmup at a fairly... read more