Posts Tagged ‘pictures’

Race facts:
1:32:10
4th in 50-54 AG (3rd was 1:32:08…ouch)
149 out of 9507 femmes
793 out of 16,517 OA
Age-Grade 80.91%

Training beforehand
Might as well post a graph of my mileage since that’s been my focal point for the year.  The graph begins on Feb. 7th after taking a voluntary 2-week running break due to burnout.

Weight
I had mentioned how I was going to lose weight for this race and start counting calories again.  I did for a couple weeks but when the move started, I gave up on the counting and just ate healthy as ever, there was enough stressing without being nitpicky with food.

Turns out that while I only lost a couple pounds, holding at 119-120, thanks to the physical labor of moving to the new apartment, my bodyfat percentage dropped by 1.5%!  It’s been steady like that for about 2 weeks, so while I know my fancy-ass scale can’t be accurate as far as the base percentage (I’m surely not 14.5%) I do believe it’s trustable as a comparison unto itself.  So anyway, while I wasn’t at my best racing weight, the bodyfat thing made it A-OK.

Yesterday
My sweet pal and race buddy Kat arrived in the afternoon. I’d picked up both our packets already, so all we had to do was chat and eat dinner.  I made her accompany me to an old-fashioned diner in my neighborhood that I wanted to try because they served spaghetti and meatballs and I thought that’d be a funny place to go.  We were not disappointed.  It was Early Bird Prime Time so we were the only ones there who still had pigment in our hair.  Was good, made me feel fast.

This Morning
My new apartment is amazing for Philly races -  located 2 blocks from the start, it allowed us to take our time and pee to our heart’s content…luxurious.  We ventured out at 7:30, ran into my friend Peggy who was on the way to her long run.  She wished us great races (so cool to see her), then split up while Kat looked for our friend Lynn to run with.  I did a mile warmup with strides and got into my corral.  While standing there, I see my young friend Steph, one half of the twins I’ve befriended in my racing/running travels.  She didn’t have a firm goal but we decided to run together with the understanding that neither of us were “talkers”, which worked out great.

The Race
No big details here.  First mile seemed right on, then the Garmin went insane as it always does downtown, so for a couple miles I only had the mile markers to rely on, though I hadn’t noted when we’d left in relation to them and I missed the first one entirely, so my Garmin was saying anywhere from 8:46 – 5:xx, and for the first few miles, I thought we were off goal.  Around mile 4 I realized we were dead on, so that was a relief.

I wasn’t very stuck to the Garmin for this race because it was off for a great part of it and required quite a few “catch-up” lap presses (was on Autolap), it told me that for the most part I was running 6:4x-6:5x so after adding the leftover lap press, I figured I was right under 7:00 territory.  I did think I was in line for a sub 1:32, btw, right up until I saw the finish line.

I felt solid throughout this race.  There were points where I recognized my breathing was getting louder or that funny exhale whistle was happening but I would make a point to try and relax at those times, which helped.  Because of my previous collapsing/medical adventures, I was very mindful about how much effort I was putting out and told myself in the days before this that should anything feel strange, to not try and power through but to back off and slow down, race times be damned.

At this point we were at the park, my day-to-day running ground, and as we approached it I turned to Steph and said “home”.  Once there, I had a gel at mile 5 with a half-spilled cup of water to chase it. Never wanted for more, the temps were great (57, though breezy at times with 14mph wind) so it was extremely comfortable out there.

Once we hit Falls Bridge, with about 4 miles left, I felt like it was all downhill from there.  Steph dropped back at mile 9 so I was on my own from that point. Coach Adam/A muse had told me to keep steady till mile 10, then go into L’ Assassina mode, and I had to smile at the thought – while I was able to pick off people, I didn’t have an extra gear so I just kinda kept chugging was all.

About the park: since I started running in 2007, it’s been my gym, my confidant, my shoulder to cry on and an unparalleled source of joy.  I talked to the park this morning and thanked it for taking care of me.  I told it how much I loved it and reminded it where my favorite spot is and that even though it’s been the location of some scary health moments, I know it loves me too.  I communed with that park today.  But back to L’ Assassina…

There was this one girl that I don’t like from the park, she always gives me a bitchy look, and in the last few miles, she jumped into the race to run a few friends in.  When I finally passed them I heard her tell her friends they had to speed up, which I know was totally prompted by my presence so I took pleasure in moving farther ahead and out of their vicinity.

As I closed in on the finish, my friend Kev yelled out “just 1/2 mile more, you’ve got it!” which was great.  But even with all my park adoration, that last 1/2 mile is a scary spot for me, it’s the finish of many a Philly race and where 2 of those silly race collapses have occurred, so while other people were kicking it to the finish, I repeated to myself “feet under you, feet under you, keep your feet…”  and slowed down a tad until the finish line was right there.

After
I mentioned before that I thought I had my “A” goal right until the end so it was a disappointment to find I didn’t.  But really, it’s nothing but a few seconds and since this was my first race since January and I’ve had no real idea of where I was at, I’ve got nothing to be poopy about.  I know this and anything else is just plain Ego.  The main thing is after 2 long years, I finally got a PR when I’d pretty much convinced myself I’d not see another, ever.  I’m also pleased as punch with the Age-Grade and the Age Group placing.  This is such a competitive destination Half, I thought I’d be lucky to be in the top 6, so 4th is a nice bonus.

This race also unveiled the new race me: one that is confident but at the same time, reticent about pushing it to the Nth degree, probably won’t ever again as a matter of fact, but will do what I can within a comfort level that feels safe.  Because of this, I’ll never be a great racer – I believe you do need that balls-to-the-wall ability to do it properly, but I’m ok with that.  I think I have many great races ahead, just within those parameters is all.

After After
Kat and I went out for food and bloody marys before she embarked upon her journey home (Love you Kat, thanks for being such a fun and calming influence).  I sat here for a bit, thinking about the blog post I had to write and looking forward to seeing my ex-hubby tomorrow for the first time in eight years when he stops for a visit on his way home from that 12-week sailing adventure.  But after a few minutes, I said fuck this and went to the drugstore and bought a shitload of shit to stuff in my piehole.  Doritos, Reeses Pieces and Twizzlers.  All huge size.  After being good for so long, tonight I will be bad (or have a really bad stomach ache, whatever comes first).  All that’s missing is a cigarette.

Before I close, I want to thank all my dear friends from the 3:20 thread, even the hopeful crazies who predicted a sub90 (Matt), which I knew was not ever on the table.  Your confidence in me was beautiful, albeit overly hopeful.  And that huge collection of messages from my Facebook friends filled my heart like you wouldn’t believe.  I just love all you internet and real-life pals of mine – you make it all so much fun. Thank you for being so great.

I hope to have at least one ok race picture but until then, here's me and my dinner.

Hilarious…I’m 50 friggin’ years old today.  Seriously, this is the goofiest birthday ever: a half-century old, that much closer to death, recent recipient of an AARP card…but really, there’s only one thing that matters on this day and it’s not my health.  It’s the fact that I’m now a baby in a brand new Age Group.  Yeehaw! Gonna create some 50-54 year-old carnage this year (and the next and the next).

My Age Graded scores promise to be quite fun as well.  Unless something goes terribly wrong (because wrong is never complete until it has “terribly” before it), it looks like I’ll be solidly in the 80% “National Class” bracket from here on in.  I’d already hit 79% for a couple distances but if I get my goal for this coming Half (1:31:40) I’ll have an AG of 81.35% and if I get even the slightest sub20 5K (19:59) I’ll have an AG of 83.89%!  Makes life a little more entertaining, anyway.

I don’t have a lot to say about the birthday itself, every time I think “OK this is the best time of my life”, it manages to get even better. And for a hermit like myself, to have all you blog readers, forum pals and Facebook friends always being so supportive and constantly sharing the good vibes, you really bring me joy.  Imaginary or real, I’m honored to have all you crazy cats in my life.

I guess now would be the perfect time to instill you with something wise and elder-ish, but in lieu of that, here’s my favorite 50 year-old of all time, Ms. Sally O’Malley.  She can kick, stretch and kick!

As for me, I did what any self-respecting 50-year old running freak would do…celebrated with a hard run: my usual 9x (3min on/1 off) fartlek fun.  Here’s the old lady on the way out the door (she kicked ass, btw:  8.9 mi@7:38).

Sunday’s usually my foot-long hot dog of a post but there’s not much going on in my head today, so this’ll be a shorty.

The week was great – solid workouts and my body feels strong. I made one permanent scheduling change inspired by last week’s cutback.  Monday has typically been my recovery 9-miler, the only single-digit run of the week, but I’m now extending Monday (still at recovery pace if I need it) so my speed day can be the 9-miler.  This makes it way more pleasurable since I can do a normal-sized warmup/cooldown instead of a 5-mile trudge home.

I’ve also made a half-hearted attempt at resuming supplementary exercises.  Having been incredibly bad on that score with the excuse “I’m running a shitload, screw it”, this week I started pushups again, a few crunches, some little dumbbell crap and a few lame pull-ups.  It takes hardly any time so I really have no excuse not to aside from my innate laziness.

Week in Review
I had hill sprints planned for today as a change from drills/strides but it was pouring rain and in the end, I decided to bag ‘em.  I don’t even feel guilty, it would have been extra credit anyway.

Also, as you can see, my easy paces are perking up again, this thanks to the weather which started improving on Wednesday, mostly mid-to-low 70s around 6 and 7am.  Dewpoints have still sucked for the most part, but there’s hope as summer starts making a move towards the Exit sign.

Monday: 14@8:30
Tuesday: 9@7:42 (9x 3min on\1min off)
Wednesday: 15@8:16
Thursday: 11@8:27 (drills & strides)
Friday: 12@7:35 (6.5@7:03 progressive)
Saturday: 17@8:19
Sunday: 12@8:08
Total: 90 mi

Today’s Crockpot Adventure
I’m making this little gem today (halved, because it’s a huge recipe).  Pork Chalupas – a yummy meal for a dark, rainy day.

Ice, Ice, Baby
I’ll leave you with a crazy little photo.  Remember my ex-hubby Jonny and friend Andy on their sailing trip to Greenland?  Behold their current state of affairs:  (slow going, that’s for sure)

This week saw some slow, sweaty recovery jogs but also included the fastest training run I’ve ever had >9 miles.  It was a 12-mile tempo on Friday that was supposed to be 8@MP but I liked the way it was going so much, I extended the fast bit an extra mile (and I wasn’t drunk or on drugs, either).  MP portion was 9@7:22, average pace for the full 12mi was 7:38.

The promising thing about this run – besides a vastly improved Marathon Pace – is that it was 73° with dewpoint 65.  Knowing that cooler weather will bring an even better result is just so fun!

Fyi, In case anyone is wondering why I’m doing Marathon Pace miles at all, Coach Adam/A Muse gave me a variety of tempo runs for the next few weeks and two of them include 1-hour at MP which I translated to distance (8@MP).  They allow you to fit in more volume due to the slower pace, a la Daniels.  While it’s not the standard 20-40min Lactate Threshold run, it is as Adam says, “solid aerobic resistance training”.  It’s also, incidentally, what Tinman calls the “Tinman Tempo“: a 60-80 minute tempo @ 1 minute slower than 3k-5k pace.

Cut Back Week in Review
Less mileage but more quality. Not exactly a restful week but definitely a productive one.

Monday: 8@8:50
Tuesday: 10@8:25 (drills & strides)
Wednesday: 9@7:46 (9x3min on\1min off)
Thursday: 10@9:10
Friday: 12@7:38 (9@7:22)
Saturday: 12@8:32 (found a dollar on the ground, woohoo!)
Sunday: 11@8:32 (drills & strides.  Added a new one: carioca)
Total: 72 mi

Weekly average pace, which I’ve been including for a useless “fun fact”, is especially irrelevant now that the dips between quality days and recovery runs are increasing, so I’m not going to include it anymore.

Brunch With Those Kooky Kids
One of my favorite forum pals, Amy (aka Agile) and her hubby Bryan, were in town for the weekend so we met up for brunch today.  Chatter, laughs, life plans and a little bit of running talk were the specials of the day. Behold the requisite iPhone proof of our fabulously fine fête:

Me, Bryan and Amy. Good times, good times...

Period Talk
You already know I have no shame talking about female issues, just as poop or pee are general subjects to a runner, LadyTime should be as well, though there’s less written about it and most women don’t seem to keep that type of info in their logs.

The other day, there was an article in the NYT about periods and athletic performance which talked about a couple studies on rowers and um, hoppers (I kid you not…people were told to hop) and in the former, they found no performance loss due to women’s cycles.  Since that has not been my experience at all, I posted this on Facebook and had a fun discussion with a few of my runner gal-pals.  More ladies said they had a performance hit than not so I determined that the article was bullshit.  Because I’m sciency like that.

A couple days ago, my friend Rebecca led me to this great Running Times article on running and menstruation that matched my experiences and those of the women I know whose running is affected by their periods.  A very informative piece, I highly recommend all you gals give it a read.

I had never even heard of a sodium connection but in the article they advise pre-loading in the luteal phase (the day after ovulation until the day of your next period).  And this “Low blood sugar during the luteal phase may result in decreased lactate thresholds” is kinda major!

Also, the article reminded me of an important fact I’d forgotten: we lose iron through sweat.  I’ve not been strict about taking my iron supplement but considering how many sloshy shoe runs we’ve had, that’s something I need to amend.

Shoe Wear
There’s a Kinvara Wear thread over on the RWOL Shoe Forum where a few people had posted photos of their Kinvaras to illustrate how they’re holding up, so I took a photo of my retired green ones.  I stopped wearing them at 514 miles, for no real reason except it seemed like a lot.

From the comments I received, “I get more wear if I drive 500 miles in my shoes – remarkable!” , “Tinkerbell. Yes, incredible” and “The lack of wear is amazing!” I’ve started thinking twice about my shoe-dumping parameters.  So I resurrected this pair for Saturday’s 12 and will keep them in rotation till, I dunno…maybe 750?  I still have 3 more Kinvaras  in rotation w/45-393 miles on them, plus 2 new in the box.  Guess I’ll be rotating with the Adios just a wee bit longer.

Kinvaras @ 514 miles

Big mileage milestone for me this month: 402 (because 400 would be “eh”).  I celebrated with a big fat tempo run and on the cooldown, when I realized I had just passed the mile marker that meant 400 had officially clicked over, I had to smile.  It might not ever happen again, but I do enjoy a new most-est.

Major Training Plan Revision
It’s hilarious, aside from this season’s base-building plan, whenever I post a training plan here, a week later it’s totally changed.  Why?  Because that troublemaker Coach Adam/A Muse always sticks his 2¢ in and of course, his cents always make sense.

First off, I have to say I adore that guy.  Months ago, when I announced I’d be doing things my own way, running lots of mileage and eschewing workouts, I knew he wouldn’t be into it.  And I totally understood why – it was partially what the famous coach/scholars might suggest (off-season base-building is standard fare) but no workouts, not even strides till I felt good and ready, was unconventional and for a normal runner would not be a great idea at all.

But I wasn’t quite normal at that point, burnt-out and sad about a lack of progress, so I went ahead, knowing it wasn’t “right” but that it was right for me.  After Adam’s initial and understandable “I don’t know about this” reaction, he’s been incredibly supportive since.

So anyway, it was funny that when I posted my plan the other day, he questioned my approach, said that instead of changing so drastically, I should “double down with the experiment” and stay closer to what I was already doing!  Instead of conventional intervals, continue with the on/offs, and instead of focusing on the speed side of the week, really make it all about the tempo runs, which makes sense, since speed endurance is what I need.

Here’s his ever-sensible reasoning:
When you train for a Half, you have two ways you can go, either as an extension of 10k training or more like a marathoner.  If you’re an Elite and it only takes you around an hour to complete a Half, or if you’re a mere mortal planning on racing between 75-90min and already in 10k shape, then it makes sense to think in terms of 10k training.  However, if you’re not in 10k shape (as I’m clearly not), it makes more sense to focus closer to Half pace with visits to MP and 10k pace.  But 5K pace doesn’t really have a place in it since a 20min race is so far removed from a 90 minute one.  Specificity of training = better quality of preparation.

So for the next 6 weeks:

1. Fartleks 10x3min on/1 off at 10k pace (purposely low-key and easy)
2. Faster running will only be in the form of strides and/or hill sprints 3 times/week.  As he put it “If you do 6x100m strides 3x weekly you have, suddenly, 1800m at mile pace. But you’ve spread it out so it’s digestible, doesn’t break you down, and you’re just reinforcing good mechanics.”  So smart.
3. One of the stride days will be a drill/stride session.
4. Tempo runs in different flavors: 40minutes, a couple hour-long MP runs, one fast finish and 2 preceded by an hour of running.

So what is my Half pace?  Damned if I know, but for training purposes and potential goal, until further notice, I’ve picked 7:00 since it’s a nice round number in the correct vicinity.  But my assignment is not to get hung up on pace and to run relaxed which is helpful since weather is an unarguable factor.

Shoe Update
My Adios’ are doing well, it’s been 2 weeks and aside from 2 Kinvara days, I’ve worn them every run.  They already have 198 miles on them, their initial brightness well tempered by a thick layer of dirt.  I thought I’d post a photo since they are not without the usual Flo Quirks.

Notice the lacing; I swear my big toe knuckles are not deformed or gross looking but they were rubbing at the point where the first lace hole is, so I don’t use it.  And the left one was bugging the tendon a tad, so I took some stitches out and snipped through the lace surround (oddly enough, I’ve been doing this snipping thing at that same point on the right foot since my Mizuno Inspire days).  Lastly, I occasionally feel my right arch near the end of a longish run which I think is related to one of the stripes, but it’s not enough of a bother for me to deal with it yet.

I never did tell the whole tale of why I wanted to try other shoes.  It turns out my Kinvaras, which fit just fine if not full of sloshing sweat, do a number on my feet once the socks are soaked through.  Doesn’t matter how much BodyGlide I use either.  Remember that little injury in May when I snipped the callus from the bottom of my pinky toe?  It kept callusing over, which is good, but would then get a blister under the callus, which was as painful as the initial injury, then peel off and the whole cycle would repeat itself.  I even cut out the rubber area there to where there wasn’t any reason for it to keep happening but it did.  I also lost a few toenails that had no business being lost.

I didn’t have this problem last year, btw, but I was also only running 60mpw.  I suppose I could buy a larger size for the rest of the summer but I’m glad to have found something else entirely.  It’s fun to change it up and the Adios are lighter anyway with no toe trauma, whatsoever.

Speaking of happy toes, Ininji sent me some of their socks to review (toe socks), so I think that’ll be my next post.

Week in Review and a Chunky Tempo Run
Most of the runs were done in high 70s with dewpoints in the upper 60s or low 70s. Monday and Friday were recovery runs, Tuesday was just plain hot and difficult and I already wrote about Wednesday and Thursday in my last post.  Yesterday started with a laggardly 9:00mi but improved as it went, the last 5 miles @8:00.

But my major workout this week was today’s tempo run.  It was a big one for me, this season I’ve only done short tempos or tempo intervals and in the past, always worked up to longer ones.  But today was 5.5 miles right off the bat.  The warmup was sluggish @8:50s and when I got to my start point at 2.75 miles (due to water fountain placement) I did something new: stopped the watch and did a set of drills and strides (buttkick, stride, high knee, stride, skipping, stride), then began the tempo.

I didn’t get my goal pace, ended up with 7:11′s as opposed to Daniels’ 7:05s for a 40-min tempo, but I’m fine with it because it was 78 degrees out (Daniel’s conversion = 7:00 at 60 degrees), it took me up over the bridge twice (w/only one downhill), it was my first long tempo this year and hell’s bells, I just did 402 miles this month. Personally, I think I did a fabulous job (ok, yes, I’m annoyed that I didn’t get my goal, but I do believe I get a pass for that list of stuff).  Heart rate was good, and the 5 miles of cooldown felt surprisingly light.

Monday: 9@8:37
Tuesday: 15@8:34
Wednesday: 11.25@8:09 (4x½mi, 4x¼mi)
Thursday: 17@8:21 (drills and strides)
Friday: 13@8:42
Saturday: 12@8:15
Sunday: 13.25@7:55 (5.5mi @ 7:11)
Total: 90.5 mi (avg pace 8:22)

Very happy to have a cutback week ahead.  Only 72 miles!  Like a day at the beach.

I’ve been on the fence about what to do in prep for September’s Half but the clock is ticking down – with 7 weeks before raceweek, it’s time to get my ass moving.  I’m getting excited about it, too; the timeframe is just enough to do some damage without getting sick of it.

First off was a mileage question.  Should I plan to cut back while I get into the workouts or do I keep it status quo?  A lot of the high-mileage threads on Letsrun involved kids running high base mileage during summer but then cutting back for Fall but I wasn’t sure if that was due to school responsibilities or a purposeful decision for better training.  I posed the question to some higher-mileage runners on MRT and those who responded don’t cut back on volume.  In fact, they hardly even taper – it seems the more mileage you do, the less you need to cut back before a race…what an interesting factoid!  So anyway, I won’t be messing with my volume, there’s no need.

As for intervals, I’m in old-lady-nothing-fancy runner mode, I don’t want to do ladders or mixed pace sessions and I’m not thirsting for variety, I just want something super simple to fulfill 3-5 miles of speedwork.  So here’s my totally old skool idea:

Weeks 1 & 2: 6 x 800 – the first week 2min recoveries, the 2nd week 90 sec recoveries
Weeks 3 & 4: 5 x1000 – same recovery pattern
Weeks 5 & 6: 5 x 1200 – same recovery pattern
Week 7: 5 x mile – recovery tbd

Weather allowing, the 800s and 1000s will be 5K-ish pace, the 1200s and miles around 10k pace, though considering it’s July and August, I’m expecting some adjustments.

Tempo runs will be the standard single-paced straight-through variety on cooler days (if we have such a thing) or split into sections with short recoveries when it’s hot.  Lastly, there’ll be some extra credit in the form of strides and hill reps.

Nothing fancy but should do the job admirably.

Hot Weather Bitchfest: The Lows & A High
It’s extremely rare that I have a miserable run but this week, there was one.  Friday brought record-breaking weather to a number of cities and Philly had a double, one for the highest low (82) and highest high (103, heat index 114) so when I left the house at 5:50am it was already “feels like” 98 with the dewpoint at 76.  The park was eerily quiet with only a fraction of the usual runners (the whole weekend was like that, actually).  My first 3 miles were super slow, all I could muster were 9:20s.  My pace did its usual drop as the miles ticked by but even so, when all was said and done, I averaged a blistering 9:00/mi.

Saturday was way better, 88 degrees when I started but the heat index was only 91 thanks to a dewpoint of 64.  Still gross, but in comparison to Friday, quite lovely.  OK, that’s a stretch, but at least I didn’t want to die. 13@8:35.

Today was Saturday’s twin as far as conditions, but I had a surprisingly great run.  It wasn’t that it was fast or easy, it was that I found a new hill for doing reps that I’m in love with.  The deal was, I left the house determined to do something with hills but there was no way I was going to do hard reps up Lemon Hill – it’s really steep and turny and last week’s paltry 4 reps were super hard though it was 15 degrees cooler.  So I got it in my head to do 6 reps but just normal running, not pushing the pace at all, make it like a regular hilly run.

As I was nearing my turnaround on the quiet side of the park, a vision loomed before me…the perfect hill.  It’s not nearly as steep as Lemon Hill, but it’s a straight shot with nary a curve and practically screamed “run up me! run up me!”.  Seeing that hill, I wanted to run reps at effort!  So I did. The reps were 1:15 to the top and at first I thought, “I’ll do 4, that’s enough” but I didn’t want to stop (I swear, this was like Twilight Zone to my lazy ass).  So I did 6, or so I thought – when I got home, it turns out I did 7.

This was an important lesson for me.  When I decided that running a few times normally up Lemon Hill would be my answer to hillwork on a friggin’ hot day, I had a total guilt feeling, like I was wimping out.  Then I had another moment of guilt when I saw the other hill and weighed it against Lemon Hill, thinking I was somehow cheating because it wasn’t as steep.  But that is such bullshit! I hate Lemon Hill and don’t find it fun in any way, shape or form.  And here I find this other hill that I want to run up, so much so that I end up doing more reps with more effort than I would have done on Lemon Hill.

Goes to show, it’s not all about textbook numbers and the perfect hill grade and the best possible thing you can do to improve.  It’s about finding ways to love training and being drawn towards it instead of being repelled yet forcing yourself anyway.  Not that that’s never supposed to happen, pushing yourself and fighting through difficulty is of course necessary at times, especially in a race, but there shouldn’t be anything wrong or guilt-inducing about finding more pleasant ways to get the work in.  In fact, you might just end up accomplishing more in the end.

Lemon Hill (evil hill)

Strawberry Mansion Hill (good hill)

Heat Wave Week in Review
Monday: 9@8:24
Tuesday: 15@8:16 (8x2min on, 1min off)
Wednesday: 12@8:30
Thursday: 17@8:36
Friday: 12@9:00
Saturday: 13@8:35
Sunday: 12@8:33 (seven 75-sec hill reps)
Total: 91.5 mi (avg pace 8:33)

Between Thurs, Sat and Sun (which were all similar, weather-wise), I can say that Daniels’ temperature comparison calculations are off for me.  For 90 degrees, he says I’d slow by 19 seconds but I think it’s closer to 30 seconds in my case.  Not that any of it is exact science (and maybe it’s because humidity is not taken into account), but I thought it worth noting.