I just felt like running

Nice sunny summer day. 82F. Ran a couple trail loops and then up to the plastics plant and back. 

This week will be back to normal.  Last week with the new product was a little crazy.  Starting Wednesday, I was at work for 16 hours, 14hours Thursday, and then 24 hours on Friday.   I spent Saturday sleeping and recovering.  Took Sunday off to help Liza catch up on sleep and do some gardening and mowing.

I plan to run to work one day this week.   I'd like to work up to be able to do this multiple days per week.   It will be nice in the mornings but the afternoons are now in the high 80's and low 90's so they will require some pre-hydration and carrying a bottle.   On the bright side, it is good conditioning for the Hot to Trot 8 hour run I'm considering.

Ran three laps of the trail.  Nicely shaded but no wind.  We have officially hit summer -  89F.  6 miles is about the limit for not carrying a water bottle.  I was ready for a drink when I got back.  20 oz Sun Drop and 20 oz of ice water.  I need to keep doing these lunch runs in the heat to get my body acclimitized to the heat in case I end up doing the Hot To Trot 8hr.

Helped pace Marlon in the mile for the company fitness challenge.  He did well.  Met his goal (7:15) with room to spare (6:35).  I didn't do as well in mine.  I benchpressed 80lbs 18 times versus goal of 26.  I improved alot from 6 times I could do when I started  but I still didn't get the $75 reward.  I will still work at getting there. I just didn't put in enough workouts.

Run went well.  Its still hot .   I've started carrying a bottle which I wouldn't normally do for short runs.

Paced a few more people in the mile run.  Jon T. met his 7:15 goal (7:01).  Shalana was on pace at the 1/4 mile but fell off pace and didn't make it.

Still hot but manageable with water and pacing.

Did three laps on the trail.  Hot and sunny.  91F.  Carried a bottled of 20 oz .chilled Cytomax.  Refilled with tap water halfway through and finished that too.

Have a little pain in my upper calf- outer edge (abaxial).  pretty near the knee.  Doesn't seem to impact running but i feel it when I stretch.

First big long run in awhile.  Tried a Jeff Galloway run/walk strategy.   1 mile run / 45 seconds walk.    Worked really well.  Got faster as the run progressed.  Was able to finish with a 7:20 mile.  Overall, I averaged 8:45 pace (including walks).

Started early to beat the heat.  Supposed to be 97F today.  Was 71F at start (5:30am) and got up to 83F by the time I finished.  Pretty humid.  Went through 6 water bottles and still lost 3 lbs during the run.

Fueled by 1 Gu Pack (25g Carbs) every third walk break.  Seemed good but ran out since I had only carried 4.  Had my favorite flavors- Vanilla and Espresso.

Doubled my normal post run stretch routine.  This got it up to a whole 5 minutes.