Run

• 1h 32m 48s
• 9.32 miles
• 09m 57s /Mi

Too Hot to Handle 15k. Boy, did we get a break in the weather. It had been scorching 100+ weather recently, and even morning runs in the dark had been almost too much to run in. But, today, we got 75-79* with mostly cloudy. That was awesome!

I ran with Katie, and I told her we were going to hold back on the first two miles to see if we could save for a good pace later. My goal was to run 3 miles at an easy pace, 3 miles at a comfortable pace, and the last 3 miles with push pace with a kick at the end. We did that exactly. We almost perfectly negative split the entire 9 miles. There was only one exception in mile 8 where there was a big, long hill. We were spent at the end, and Katie was slightl dizzy. She said I had pulled her along, but I had expected her to pull me along at the end because she usually finishes so strongly. I think her illness the weak before and late night might have affected her. Either way, we were thrilled with the results, particularly in late July!

Lap Pace Max Avg Cad Stride
1 10:12 168 160 85 3'1
2 10:09 178 168 85 3'1
3 10:05 191 177 85 3'0
4 09:54 191 180 85 3'3
5 09:55 187 182 85 3'2
6 09:54 189 186 85 3'2
7 09:47 191 189 86 3'2
8 10:12 191 190 84 3'0 uphill
9 09:47 194 191 85 3'2
10 8:59 199 194 86 3'7

Run

• 44m 19s
• 4.17 miles
• 10m 37s /Mi

Ran with Katie from her house on the 4 mile block loop. We just suffered in the heat because we tried to test how differece paces felt in the heat in preparation for the race. I think we will need to significantly modify our goals, as this simple 4 miles hurt! I can't imagine 5 more.

HR useless except last lap, which was 182. That used to be a less painful measure for me!

Lap Pace Cad Stride
1 11:03 84 2'10
2 10:43 85 2'11
3 10:37 85 2'11
4 10:19 85 3'0

Run

• 1h 05m 37s
• 6.00 miles
• 10m 56s /Mi

Our first morning back at home. I ran by myself as Shannon couldn't make it and Katie was sick. I was cautious with my speed to re-acclimate to the heat. Fortunately, the sun wasn't up, so it didn't feel as bad as the run in Houston. Temp was 82*, but it wasn't miserable. It wasn't quite as humid either at 48%. I was able to keep my HR in the zone! Only :05 above!! I ran the Russell Creek trail plus some for an even 6 miles. The HR and speed monitors worked correctly again. Yea!

Lap Pace Max Avg Cad Stride
1 12:14 163 140 84 2'7
2 10:28 161 156 86 2'11
3 10:41 170 162 85 2'11
4 11:02 172 166 85 2'10
5 10:34 173 167 85 2'11
6 10:35 172 166 85 2'11

Run

• 48m 04s
• 4.50 miles
• 10m 40s /Mi

Attempted to run in Houston, but it was HOT! Didn't have distance measure, so we went with known paths. My HRM also was completely useless. Probably a good thing as it was surely high in that heat. I ran with a steady 3 breaths in and 3 out to regulate my pace.

81-85* 82%humidity Sunny