Run

• 49m 43s
• 4.11 miles
• 12m 06s /Mi

Ran with Nicole with the little kids in strollers and the big kids on bikes. We had a LOT of stops, particularly in the 3rd mile for either the kids or Nicole as she wasn't trained in the heat, and she had only been on a treadmill recently. We left her after the 3rd mile and ran our 4th without her at a steady pace. I always go so much slower with the stroller, though!

Lap Max Avg Pace Cad Stride
1 167 145 12:19 83 2'6
2 167 156 11:20 85 2'8
3 172 158 12:17 83 2'7
4 178 160 11:23 84 2'8

Cad 84/89

Run

• 43m 10s
• 4.00 miles
• 10m 47s /Mi

Ran by myself the simple 4 to Katie's house and back. It was a comfortable pace, and my HR stayed right where I wanted it!

Lap Max Avg Pace Cad Stride
1 152 150 11:21 84 2'9
2 165 156 10:34 85 2'11
3 166 161 10:42 85 2'11
4 169 162 10:20 85 3'0

Cad 84/86

Run

• 1h 15m 09s
• 7.14 miles
• 10m 31s /Mi

Ran my mid-week long early with Katie on Chisholm as she was leaving town. The temps were much cooler (for July), and it even sprinkled on us the second half. It is a good thing we started early, as I think the rain and subsequent lightning would havesent us right back to bed. Pace was good, and we had a good run. My HR got higher than I expected, but I had the alarm turned off to not annoy Katie. The high humidity might have been a factor in that.

Lap Max Avg Pace Cad Stride
1 161 152 10:53 85 2'10
2 171 164 10:25 85 3'0
3 175 167 10:46 83 2'11
4 177 171 10:27 85 2'11
5 181 177 10:31 84 2'11
6 183 180 10:11 85 3'0
7 182 179 10:25 84 3'0

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