my makeup may be flaking

Including about 16 miles with CNW guys at 6:40 pace. Ran through the ravenna, botanic gardens, arboretum, interlake, lake union loop, stoneway, green lake.

Ran with some of the top tier CNW guys who were just out on an easy run. Turner Wiley, Forest Tarbath, Connor Peloquin, Robert Baraldi, Tyler Van Orden, Tayler Flannery. I was happy that I was able to keep contact with the group even going through the arboretum (hilly).

AM 10.6

8 by TAIGA HILL. This hill ends by crossing over Aurora on a pedestrian bridge, which is flat. I try to surge across the bridge everytime. Today there were people holding political signs on the bridge that I sprinted by 8 times, they must have thought I was weird.

My preworkout plan was to cruise the first 6 reps and then hammer the final climb on the last two. Mostly worked out, but I started to get tired on #6.

Hill times in bold. I also included the rest which is just jogging the .25 miles or so down the hill, which will be interesting to track.

3:21.0!, 2:11.7, 3:13.2, 2:24.3, 3:11.8, 2:21.0, 3:11.4, 2:24.3, 3:12.6*, 2:23.2, 3:12.7^, 2:30.1, 3:09.5, 2:29.5, 3:06.4

!I actually expected to run in the 3:20s for most of them

*Near Collision with cyclist cost about 1 second right at the end.

^Legs starting to lose power

Course tool has this as equivalent to a flat kilometer, but that can't be correct (can it?). It's been a while since I've tried a fast effort not on dirt/gravel.

AM 9.4

PM 2.9

AM Ship canal 7 miler at 5:50 pace. Not only did I take 67 seconds off my previous best, I also beat my best 4.34 mile time in segments 3-4-5 (5:46 pace).

That's 36:17 10k pace, which I doubt I'll beat on Sunday (hilly XC vs perfectly flat bike path/jogging path).

This workout felt fast, but did not feel particularly difficult. My main issues was a hotspot on my right foot that was rubbing everytimes I pushed off. It was perfect conditions weather wise.

I just looked back over my running log to see how fast I used to run these workouts before the apocalypse. Almost exactly ten years ago I did ten miles in 57:22 on the indoor track at the U, which is about 4700ft. I was using the 7.5 laps to a mile conversion, but I think that may actually be inaccurate. It may have been more like 9.8 miles. Still, not close to that form at the moment. And also about 8 years ago I split sub 57 en route to a half marathon on that track. Sheesh.

PM 2.9