A Balance, Redefined

Couple marathon today. Sandra ran her half in the morning while I did a little work from home. Then after church we went for a family swim. I had a bit more work and then I went for my half after the girls went down. It was still 90F at 7pm! The run felt good though. It is so nice to be running again.

Avg. 8:07 HR 145

Tried to beat the heat in the evening but even at 9pm the "realfeel" was still 92F! Did the suicide loop with John.

Avg. 8:35 HR 131

Tried to beat the heat at the other end. A bit better ~70F at 6am. Did 2 mi wu, 3x1 with 1/4 rest and 1.5 mi cd up toward campus and back home.

wu 2 mi Avg. 9:49 HR 140

Mi 1: 5:30.05 HR 173 Net -178ft
Rest 1/4: 2:03 HR 157
Mi 2: 5:25.47 HR 176 Net -173ft
Rest 1/4: 1:53 HR 165
Mi 3: 5:31.59 HR 185 Net -80ft

cd 1.5 mi Avg. 9:21 HR 161

Felt tired but good. With the elevation loss on the first two repeats I was hoping for about 10-20 sec faster. However, effort wise it was all I could do this morning. Now for a day of writing...

Well yesterday did not go as planned and today is not shaping up much better. Just a lot of unexpected but urgent work items. This caused me to adjust my plans for today. I had ~2 hr of bench work, some that had to be taken care of early so I just ran in did the work and ran home. Now trying to get that writing from yesterday done, but needed a break so update the blog. It is 5 min well spent :)

AM1: 5:30am Commute 2.5 mi Avg. 9:52 HR 132

AM2: 8:00am Mid-commute 3.5 mi Avg. 8:32 HR 133

AM: Commute run in. 2.5 mi Avg. 9:55 HR 135

PM: Late evening run with John, (9:40pm). It was cooler but still in the 80s and a very long work day... 5 mi Avg. 7:59 HR 141

Slept in a little. Overall this week was productive but not in the areas I wanted it to be. Unfortunately that means working over the weekend... Took today off and worked in the evening. But did still do family dinner first. 

Even with the messed up workweek I didn’t want to skimp on my workout this morning. I know that running a 5K every Saturday isn’t the most typical workout plan but it allows me to do something quicker and I like it. So I got up at 5am and after a small breakfast did the home 5K TT again. Today I was feeling about the same as last Saturday. Today it was only about 70F and felt a little more humid. I had a similar plan, 1mi wu, 5K and 4mi cd. Ran it an additional 14 seconds faster than last week. Not as marked of a drop as between the previous two weeks but considering how tired I was this week I’m happy with it. Also, even with yesterday off I was only 1.5 mi off of last weeks total so all and all a good end to the running week.

1mi wu to Sunnyside: 8:57 HR 138

5K TTv2

Mi 1: 5:31.7 HR 173 dwn Sunnyside
Mi 2: 5:30.2 HR 180 dwn 1300E
Mi 3: 5:44.2 HR 184 dwn 1300E
0.12: 0:36.9 HR 190 5:15 pace finishing at 2100S

TOTAL: 17:23.0 HR 179 Avg. 5:35

I finally hit the second mile fastest. What is amazing is how close Sasha’s course tool comes to my effort or my effort to the course tool. The first two miles are spot on! I lost 4 seconds on the third but gained 2 back in the extra 0.12. Pretty happy with that.

I did a longer cool down than the previous weeks and ran all the way to the top of 21st before finishing down Foothill home. Which gives me an extra 2 mi for a 4 mi cool down. Someone gave me a honk on the way up 21st but I couldn’t tell who it was. I was still recovering at that point.

4mi cd home: 7:51 HR 160

The next step is to run a race. I need to do something that I can post on the race reports and "get credit" for the quicker running :)