BQ by 40

Yesterday, my “easy” pace was difficult outside. 90′F and 100′F heat index.

This afternoon, 80′F and 81′F heat index. Ran ~tempo pace this time. 8 minute miles for about 5.73 miles. Ran the McCrea loop again. The breeze had a slight coolness to it today–occasionally.

My right posterior tibial tendon, right knee, and possibly left posterior tibial tendon are all less than thrilled about today’s run. However, I’ve been off the NSAIDs for two days.

UPDATE: I’ve finally increased monthly mileage for the first time since January of this year:

• 5,4,3,2,1 mile MP intervals. Long run 18.24 miles at 7:45 pace. #running #twit2fit 15 miles of marathon pace intervals, in 5,4,3,2, and 1 mile intervals. 18 mile long run. Felt pretty good, despite lingering cough. - 1.2 mile warm-up, 10:16 (8:35/mi) - 5 mile MP interval, 38:52 (7:46/mi) Note: this was mostly uphill. - 5 minute recovery, 0.61 mi - 4 mile MP......
• 5:20 AM 12 mile run on Thursday. Training Log LinkOut and Back S and Stillmeadow LoopFind more Runs in Louisville, KentuckyNot too many car fumes at 5:30am. Ran a sub-7'30" mile beginning at the westernmost part of the route (the Stillmeadow Loop). The first part of the mile was uphill, and I had nothing left after completing......
• Sockless in the Mizuno Wave Rider 9s, 3.1 miles. #twit2fit Streak day 8. I broke out my first model of running shoes (Mizuno Wave Rider 9s) to run tonight, to see if the running in them affects me differently than in my other shoes.  Since my thin socks are just about completely worn out, I ran in my shoes without......
• 4 runs in 5 days, ouch. Saturday... 21.34 at an 8:41 paceBardstown Rd out and back to Blackhorse and Seatonville (through Cedar Look Dr)Out Hudson/Mary Dell out and back through Vettiner ParkUp Billtown, to end of St. Rene and up Willowview.Finally, a loop that goes from Longborough to Stillmeadow to Laverne, and home. Steep hills when......
• Negative splits on my 18 miler (streak day 92) #twit2fit Last week, I ran a 16 miler in which I never got my legs under me.   My expected easy/long run pace is roughly 9:30 per mile, but I'm okay with 10 minute miles given the warmer weather. My result was a 10:19 pace for 16 miles, with the last few......