recovery 8

good 8km recovery run

20 that is 36 that is 68.5

I had what started as a fabulous run this morning on the Lamed Hey route and ended up pretty good.

I was running strong, at a good pace. I even beat the 1 hour mark for the 1st 10km, which I havent done in a while. Frustratingly, in the 8s I started to feel a weird sensation in my knee that worried me a bit. Continuing on I was still running fine, even if I slowed down just a bit to ease off. Unlike last week, I struggled a bit going up the Zechariya hill, though once I hit the top I was fine again and able to continue as before, and even the Tzeelim hill back into RBS was mostly fine.

So I ran 20+km on the Lamed Hey route, with some extensions.

My run streak is now at 36 days, matching my previous high. I expect that it will end some time in the coming week. I ran a total of 69km this week.

slowish 6

I got in a 6km run this morning. I was so tired. After getting ready to go out I decided I was too tired, but I set my alarm for a 20 minute nap and figured I would decide then. After a short nap I felt a little better and went out. The run was short and relatively slow, as expected. Thursday runs are always short and slow, if I can control myself, so as to give me a chance at a nice long run on Friday. Weather was weird - muggy but also overcast, not much air movement. Very sweaty even though I didnt overexert myself.

great 12.5km

some time yesterday I realized I had made a weird mistake. I had been scheduled for a 5 or 6km run, with my medium run scheduled for Wednesday. I ran 11 yesterday, thinking it was Wednesday. When I realized that, I did not know what to do for Wednesdays run - keep it to a 10 or 11m run or drop it down, already having done my medium run?

I figured I would try to keep it still at the medium distance for a medium run, but see how I feel along the way.

I felt great. Was running at a great pace and felt great all along, so I just kept going. I ran 12.5km  and felt like I could have gone a lot longer, if not for time constraints. Just a great run all the way through.

good 11

I need to flip a switch in my had. Even my slow runs are much faster than they were a few weeks ago. When I talk about average or fast or slow  need to now be comparing it to a different average than I was just a month ago.

Today I thought I had a slow run, and I expected it to be slow, but the pace was actually ok. I ran 11km, regular route, not too hot but sunny. I felt strong, though when I started I felt a little stiff. Just run through it. Nice start to the day.

hot 5

5km in the middle of the day in the heat. glorious! couldnt run longer due to time constraints.

fabulous 7

I slept poorly last night so expected this mornings run to be short and miserable. I went out later than usual, so it was already sunny and hot, making it likely to be even more difficult.

Yet somehow this turned into my fastest run in a very long time. And because I felt great and was running so well, I extended the run to 7km, instead of killing it at 5.

recovery 7

This felt like a recovery run. A bit slower than average, a bit painful and sore, but overall a good 7km run. Nothing too exciting, just pushing my way through it

fabulous 19 on day 29

Got in my long run today, and it was longer than I planned, but only by a bit.

With my previous long run distance being at 17km, I have been itching to break that with an 18+ run, though the past couple of weeks did not afford me the opportunity. I picked 18, really 18.5 because the Lamed Hey loop from my house to my house via Road 10 and Highway 375 and Highway 38 is 18.5km and that is somewhat more desirable than extending small sections to get another extra kilometer and another and another. That often works just fine, but sometimes it is nice to just go out and run a simple course where I dont have to keep calculating if I need to run a little extra detour or when to turn back. I know this course will give me the 18.5 I was looking for.

The run was beautiful with a nice cool breeze, until the last couple of kilometers. It was sunny and pleasant. The course has 3 large enough hills that makes it overall difficult, though my overall pace ended up being better than I expected. The 3 hills killed my pace, but besides for those the rest of the route I ran at a pretty good pace.

I ended at 19km, so am happy and that should keep me for a couple of weeks until I get the itch to break 20, which I am sure will come sooner rather than later...

My run streak is up to 29 days. This week of running took me a distance of 62km.

labored 5km

I had planned for a 5km run this morning, and I got a 5km run this morning.

So why was this unexpected?

Because I was feeling great. I tought after yesterday's fast run I would be feeling stiff and sore all day and my legs would be heavy and tired. But they weren't. I was feeling great. When that happens, even if I planned on a distance, I very likely might extend it. Maybe to 6 or 7km, in this case.

But even though I was feeling great, my run was slow and felt a bit labored. So I kept it at 5km, even though I could have extended it.

great 10km

I went out this morning planning for my regular Wednesday 9-11km run. The weather was great and I was feeling good. I didn't even realize how fast I was running until a bit further into the run, but I didnt pay attention, as usual, to the stats as the run continued on, so I didn't even know I was keeping the pace up.

I ended up running 10km at a very fast (for me) pace.

Weather was great, if a bit hot. A couple of runners/walkers out and about but not too many

good 7.5

had a good run this morning, even though I kept procrastinating until I finally went out. Felt good, felt strong and  ran 7.5km at a good pace. Weather was pleasant and sunny. Seemed quiet out there, but I enjoyed it.

early 5

my scedule required me to get up extra early today to get a short run in, if I wanted to rnu. And I did. So I did. Ther eis an off chance I would b able to get a run in in the late afternoon, but not being sure if that will work out I decided to go with the sure thing of an early run, even if it could only be short.

so 5km it is.

If I have another chance later, maybe I will still take it.

slow 6.4

I felt a little stiff going out this morning, I guess because of last nights faster than expected and longer than expected run. I pushed a little and ran 6.4km but it was pretty slow. The air was not pleasant. Very warm, very humid and very little air movement. It was kind of just blah out there. Just happy to get it over with

average 9

Started the new week with a bang. had a great 9km run. It required a pit stop but my strength and energy were good. I had hoped for a 7.5-8km run  and ended with 9. Nice and sweaty on a humid and hot Motzash. Lots of runners and walkers out and just had a good run at average pace, which is better than the normal Motzash run