So I wasn’t able to get this run in on Sunday. No problem, I can do it today. I just got back from running 4 miles with Bear, his longest run to date. It showed a little, too: I had to slow down just a touch on the second half to keep him happy. He really worked hard, and when we got home he just drank and heat-sinked on the tile, but I could tell that he’d be ready to do it again in a heartbeat. What a pup - I couldn’t ask for a more enthusiastic running partner. Still, I need to make sure that he’s not too stressed. Especially on a day like today - 88 degrees, but what started out at 49% humidity rose quickly to 87% as the clouds rolled in.

Time (k): 4:52 - 4:52 - 5:26 - 5:18 - 5:28 - 5:23 - 3:53 (1/2 mile)
Pace (m): 7:49 - 7:49 - 8:44 - 8:31 - 8:47 - 8:39 - 7:46

We still had enough left in us to give a good kick there at the end, which was fun. Our target pace was 8:15, or 5:07 for the kilometer. Given that, I knew that we were too fast at the start, but I slowed down a little too much to compensate. After 4K I was getting closer, but that’s when da pup started to flag a little. I need to run with him more during the week, or figure out how to hand him off to Stephanie after 2-3 miles. Heck, I need to run with me more during the week for that matter.

Total time was 34:32 for 4.1 miles, so an 8:25 overall pace, which is pretty close. I also managed a 25:16 5K, which is good for a training run (for me). Heck, that’s just :16 off my old race record. I’m still a little stiff from my injuries, but my breathing is getting a lot better: I did the first 5K at a 3/3 pattern, dropping to 3/2 for the remainder with a little 2/2 right at the end going uphill. Still not great, but loads better than a month ago.

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