Trails!

Stayed up too late watching the Olympics.  What an awesome 4x100m freestyle relay race.  wow!

Medium workout.  

I am still working up the Big workouts, but today was a step in the right direction.  I ran my Young ward loop via landfill and willow park  (12.5 miles).  Ideal conditions (50 degrees and little wind).  The goal was warmup then 8 miles of tinman tempo at 6:15-6:20 pace with 2.5 miles cool-down.  I was able to hit a sub 7 for the second warmup mile and I knew today was the day I would actually feel good.  I hit my times somewhat comfortably until the last 2 where I had to work pretty hard.  I am happy with the results.  

6:18, 6:17, 6:16, 6:12, 6:18, 6:18, 6:18, 6:14.

I wanted to finish the run strong so I kept it at a good tempo the rest of the way home (6:36, 6:35).  Course PR for me today.  Yeah.  Now I should be trashed for a few days, but such is life right?

T-1:20:32 (6:26) 163 ave 

AM: Untimed 8 in providence.

PM: Untimed 6 on 400W route

Workout day

I ran 2 miles warmup then ran 2 at Tinman tempo pace (6:19 for both).  I was hot an tired by that point, but had to do the workout.  My goal was 5:40 pace for 1000m.  I started out with Paul and that was a mistake.  He was back to normal Paul shape, in other words, out of my league shape.  I went:

3:23 (5:21) 181 max

3:26 (5:26) 185 max

3:36 (didn't even try and stay with him this one) (5:44) 184 max

3:31 (felt better due to a drink break before this one) (5:37) 185 max

3:37 (dying) (5:48) 184 max

3:31 (kicked the last 100m) 5:36) 185 max

So other than the VO2max stuff I did with Paul, I was able to settle into ~5:40 pace for the repeats.  They were tough.  It messed with my stomach and I was hungry/tired/thirsty for the few miles we ran after.  I was grateful for the slow pace.  It was a rough workout.  Paul did awesome, I did ok, and Jon really had a bad day.

13 miles total T-1:37:35 (7:30) 158 ave

Easy and slow 6.5 miles this morning.

Slower 6 with the kids in the stroller in the afternoon.  Hot and tired.  

Easy 8 this morning on a new course.  Young Ward Loop short (turn on 2200 W instead of 3200?).  Legs are still toast, but I was able to manage sub 8 pace with minimal effort.  

T-62:14 (7:47) 143 

Long run with Jon, Paul and Jon's work running club. We ran through rural country roads with lots of smelly sections. The running club was kind enough to provide lots of drinks and even food at the end. It ended up being a pretty good run. I was super tired by the end. Longest run since April and the Striders 30K. We hit some just about every pace between 8:10 and 5:40 at some point in the run. Good overall effort. Jon and Paul united in leisurely waltzing away at 5:40 pace and making me really work to keep up. I might have a shot at breaking 1:16 (my PR) at TOU half next week after all. We'll just have to wait and see...

T-2:22:52 (6:58) 154 ave 177 max (during 5:40 mile)

(Slower than last year by 13 seconds a mile though we weren't really trying to beat it)

** This run concludes my 5th straight week of 80 miles a week!  Still injury free!  I feel worn out and dead, but I am finally approaching my fitness of last year at this time.