8.6 miles total in 64:48 on the beach in Manzanita, OR. Ran at 6pm, later than I usually do, because we didn't arrive till mid-afternoon and then I took a nap.
This was a memorable run. The plan was to do 10x400 reps with equal-distance recovery as per Jack Daniels, so I programmed the Garmin for that. I took off south down the beach, which I had read was 7 miles long, and was moving fast. I knew there was a tailwind and that there would be punishment for my sins on the way back, but it was hard to judge pace accurately not being used to running on the beach or in wind. I did a 2.5M warm-up at 7:00 pace with minimal effort and was feeling studly. Then I started the quarters.
I did the first 4 reps with the tailwind in 75, 69, 68, and 70 and felt like I was flying before I came to a rock jetty and ran out of beach. I turned around and was in for a nasty surprise: the wind was WAY stronger than I had thought. It was so strong you had to turn your head to the side to breathe properly so you weren't directly facing into the wind. I knew the remaining 6 quarters were going to be ugly, but decided to plow through them. Well, I wasn't feeling so studly anymore: I ran the last 6 400s in 87-97 seconds, and the recoveries were at 10-11 minute pace. Even so, my HR was up above 170 and I was really working hard against the wind. I finally finished the last one and limped home the last 1.1M at 8:45 pace, then basically collapsed in the hotel room.
I estimate the wind was at least 30mph, and it was bloody cold, too. My hands and ears were killing me on the way back and I was certain I was going to get sick. I guess the fact that it is August doesn't mean much on the Oregon coast. Calves were pretty sore after the run too.
7.8M in 56:20 at 1pm on the beach at Manzanita. This was a south-then-north out-and-back, and I almost reached the jetty at the south end of the beach. Weather was cool, mostly overcast with some sun, and not windy till the last mile, thankfully.
Average pace was 7:10 and avg HR 140. Felt fine and the legs were mostly OK. Overall, a much more enjoyable run than yesterday.
8.1M in 56:19 at 8:30am local time on the beach at Manzanita. Weather was cool, very moist and foggy, and mostly calm. It was so foggy that it was a little hard to judge distances and tell how close to the water you were. There were also quite a few puddles on the beach and little streams flowing into the ocean carving up the sand into little islets.
Average pace was 6:57. 2M warm-up, then 3M at 6:18, 6:14, and 6:00, and 3M warm-down. I was planning to do about 6 miles instead of 3 at the faster pace, but didn't feel strong and I also felt that twinge on the hamstring inside of my knee that has bothered me on and off this summer, so I backed off after 3. Average HR was 148 for the run; for the 3 faster miles it was 152, 157, 161, so I wasn't working that hard - just didn't feel strong.
46 minutes in Boise with Johnny along the canal banks going to Cassia Park. Call it 5.8. Ran a little before 7am local time. Not much going on in Boise at that hour, and it was cool.
We took the pace easy the whole way. Good thing, because my legs weren't feeling too good. The first 5 or 10 minutes, my whole left leg was stiff and kind of tingly like it was asleep. Also the Achilles were very stiff, and I felt a bit of p.f. in my right arch, which always scares me.
Furthermore, I was having some minor stomach issues after last night's binge at The Melting Pot, so any faster pace would likely have caused disaster. Evidently, though, my stomach problems paled in comparison to Johnny's, who sprayed a wet deuce along the canal banks hardly a mile into the run...
50 minutes in Twin Falls at CSI and the North College area/ Moores' house. Call it 6.2 (probably farther). Ran at 7am local time. Not too hot yet though there was a decent East breeze. Legs felt better than yesterday.
12.1M in 1:25 starting at a little before 7am Twin Falls time. Weather was cool and dry. Route went all over the eastern half of town, roughly Candleridge Smith's O'Leary Thomsen Hankins 4th Elizabeth Harmon Viola Bontrager Smith's Alturas and home. Everything was asphalt except a lap around Thomsen Park on the thick wet grass.
This was a pretty good run and I felt stronger and stronger as it went on. The first 2 miles I felt crappy and my legs were super-stiff. But all the rest of the miles except the 1st 2 were 7:04 and under, and the last 6 were 6:52 and under. Average pace was 7:01.
The run turned out to be pleasant, too. I had been dreading running 12 miles in TF. It helped to get an early start (sun rises late there and sets late) and it was quiet and still out at that hour.
7.6M in 55:36 at 9am Twin Falls time. Weather was clear, dry, and starting to get warm. Ran with JohnR a.k.a. Johnny. Route took us up Madrona over the Perrine Bridge, along the new Rim Trail in both directions as far as we could get (not very far, yet, unfortunately), and back home. Asphalt the whole way.
Average pace was 7:21. Felt fine, better than expected after yesterday's run.
