10 miles at 7:20

Still taking me forever to warm up, and it's hot out here already. It doesn't help that I've been eating mucho muy caliente foods the last week, for some reason, not getting much sleep, going out and staying out late. I haven't had time to give the running the dedication it requires.

But anyway, 10 miles at 7:20 at the park. I hope to be doing closer to 7 most of the time, if I can get back on the wagon.

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A Setback

Nothing major, I just ran up against a wall recently and had to slow down and reconsider my running goals and the realities of what I will be available to achieve this summer. It finally got hot yesterday here in Vegas, 98 degrees yesterday, and my 10 mile run turned into a sauna. Lots of salt streaks on the Nike cap and tech shirt ;).

For the immediate future 7 minute miles are going to be a much more realistic goal for me than 6:30s.

I've enjoyed reading about the really fast elite runners at the Boston marathon - Ryan Hall was close to being the first American in decades to win it all - as well as the extremely strong efforts by the Laminator, Bill Carter and copia verborum. Good job you guys! That's a real milestone!

15 miles through the Desert

I've wanted to run through the desert dividing east Vegas from Lake Las Vegas for a while now. It's about 7 miles across sand dunes and ATV tracks and I finally did it today, although at a slower pace than I'd hoped - I'm not sure whether this was because I hadn't hydrated well before the run, or if it was the elevation change, or if my recent focus on speed workouts has caused my endurance to drop off some. Also I was uncertain about the exact route so that made it more challenging, almost adventuresome, in a way. The last 3 miles were quite difficult. Regardless, I'm glad to have finally made this circuit happen, and I will keep the run in mind as a good marathon training route. 15 miles at 7:42 pace.

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Lake Las Vegas - like its namesake, an oasis in the desert

12 miles at 7:27 pace

Long run through the eastern Vegas desert between Wetlands Park and Lake Las Vegas - at one point I could have sworn I spotted a group of nomads plodding along on camels, there was that much sand - at a 7:27 pace. Very windy and significant rolling hills, otherwise I would have managed closer to 7 minute pace.

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Also the two previous days were hard workouts so I wanted to take it easy on my body. I realize my posts have been dry and perfunctory of late, hopefully I will have more time to be more creative and interesting soon. Lots of overtime at work lately.

9 miles at 6:31 avg pace

Started with 12 400's at the track - the goal was at 1:30 each but it was more like 1:35 or so. Then a fast tempo 10k with the running group at 6:30 avg pace. A good workout. Today I hope to follow this up with a long run.

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Ten 400s at 1:35 avg pace

Track workout yesterday, the goal was to do those at 1:30 but it was very windy.

Ultimate goal is 12 and half 400s at 1:30. Doable.

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It'd be nice if the wind would stop blowing so hard around here. At least it's been a warm wind...

39:53 10k a new PR

I finally broke the 40 min barrier on a regular training run with the running group. 6:25 average pace with a 19:20 5k split. I have to attribute it to no wind and the effect of the track workouts - thank you 400s. Also thank you Garmin:

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11.5 miles at Wetlands Park at 7:13 avg pace

A solid run, I felt good afterwards, perfect temperature of about 68 degrees despite some wind - as always the park greenery was refreshing:

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