AM:(10+ miles, 1:25:33). I am calling it 10+ because I had a little extra jogging getting to the start of the marked course. Sort of a progression run but more like a run hard with the last 5` even harder. I started out a little fast and actually wanted to get close to 7:00 pace for the last 5` so I actually tried to "recover" in mile 9 (even though I should have pushed the pace). This is a hard loop to do hard training - the hill in miles 2, 4, 6, 8, 10 is pretty brutal,even without the altitude problems. Anyway, it felt good to run hard and I think it was a solid effort. My splits were: 8:53, 8:52, 8:23, 8:35, 8:21, 8:26, 8:19, 8:45, 8:31, 8:11 (the last 3/4 of a mile was at 7:05 pace). The course has 1/4 splits so it was nice to be able to get constant feedback. I was pretty tired by the fourth loop, there is only about 1/4 mile downhill portion that is just before the tough uphill so it doesn't help much with pace. The fastest part of the course miles 1, 3, 5, 7, 9 still has about 1/2 mile gradual uphill which comes right after the hill ... it is a good mental workout, even though it was not the fastest. According to Jack Daniels (who lives up here, but will be leaving soon for a new coaching job -- at 70!!) it is about 15% cost in pace at 6500 ft., so I guess I am pretty happy with today -- even though it is hard to see such slow splits when I am pretty sure I would have been in the 7:30 range at home - and I wouldn't have gotten as tired by 8 miles either! it just kills me! BUT -- the weather was awesome, thunderstorms again!!
PM: easy 4. After a day of getting my students poster done yesterday, today I REALLY have to get to work on grant #2 of 3 that is due by the end of the month. I love working without a phone or distractions though, I can't tell you how much easier it is to concentrate without meetings and people knocking on the door all the time!! I hope you are all well, and trying stay cool in your respective heatwaves! good running and healthy days bloggers!!! HOLY COW, Andrew Wheating just ran a 3:30.9 1500!!! And Alysia Johnson is the current WL for 2010 in the 800 -- the Diamond League is just HOT this year and USA are rocking it!!! (props to Shannon Rowbury and Anna Peirce for PBs and SBs, respectively).
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