9.5 miles in 1:14 at 10am. Started at Gory Brook, then ran on Witches Spring, Eagle Hill, and 13 Bridges trails, then up the OCA to Rockwood Hall, through Phelps, all the way through Philipse Manor, and through neighborhoods back up to Gory Brook. Weather was coolish and overcast, humid as usual.
Easy pace the whole way and didn't push it. Felt OK though a little lethargic at times. Wore sunglasses and zoned out most of the time.
Went quite a bit farther than planned, which was dumb. I misjudged the length of the Rockwood/Philipse loop, and briefly took a wrong turn in the Manor. Had meant to only do about 6. This was dumb, since I plan to do a tempo workout tomorrow which I may postpone a day.
Total of 9.6 at 6:30am in 70:30. Ran on the Putnam bike path. All on asphalt. Coolish and humid.
2.5M warm up + 4 x 1M with 2min jog + 2.3M warm down. This is a Daniels workout, except he suggested 5-6 repeats with 1 min rest. Since I am easing into speedwork I decided to do 2 min rest.
Target pace for the repeats was 5:45. I hit 5:53, 5:54, 5:36, 5:45. Wasn't looking at my watch and tried to pace by feel. It didn't feel like I was pushing very hard, and when I saw the times and my HR, I realized I in fact wasn't. Repeats 1 and 3 were slightly downhill, 2 and 4 uphill.
repeat # / time / avg HR / max HR:
1 / 5:53 / 157 / 162
2 / 5:54 / 163 / 169
3 / 5:36 / 164 / 171
4 / 5:45 / 166 / 170
Overall, successful workout, but will need to push a little harder next time.
After the run, full upper- and lower-body weight routines.
50 minutes very easy at Tryon Creek S.P. in Portland, OR, at 5pm local time. Call it 5M since I was running as slowly as possible on single-track, hilly trails.
Weather was cool. I love my old haunt Tryon but felt really awful today. Exhausted and grumpy from traveling. Stopped to walk a bunch of times.
66 minutes at 11am local time in Tryon. Call it 8.2 miles. Decent pace on the hilly, narrow trails. Felt way better than yesterday after a very solid night's sleep. Weather was super.
1:57 starting at 6:45am Portland time. Long run - meant to do about 12, but got a bit disoriented and went about 15M, but that's OK because I felt pretty strong. Cool, overcast, a tiny bit of light rain at the end. Route took me from Maplecrest down in Tryon, up Iron Mountain and into Lake O, through 1st addition, down by the lake and the train tracks, past the country club all the way to Boones Ferry, then up Country Club, up Englewood Dr., back up through the park and back to Jenny & Nate's. Knees and feet sore afterwards. Tomorrow is a planned day off.
