Boston Strong

5.3 @ 9:23 am

2 miles on beach

Last mile 7:46

5 miles @ 9:47 am

2.5 miles on beach

Last mile 8:02

8 miles @ 9:29 am

Mile 6 @ 8:02

Easy run @ 10:15 pace.

Leisure Half marathon Sunday

Perfect race execution, rain stopped 5 minutes before start and I ran out of parking garage ad the National Anthem played. Purposely started at back of pack so runner traffic would keep me contained. First 10 miles was a progressive run with a 9:45 first mile and an 8:13 10th mile. I wanted to close with a benchmark time for a 5k, and I was thrilled to run a 23:56. <7:49, 7:52, 7:30 plus 45 seconds >. The first 12 miles were comfortable, obviously I went out of my comfort zone the last 1.1 miles because I could taste a sub 24. I will race a 5k in 3 weeks, which will give me some time to do some speed work & build a base. I have no idea what time I will shoot for, but after today I am a lot closer than I thought I was ... thank God for muscle memory!

7 miles @ 9:15 ap

2.5 miles on beach

3 0.25 intervals on beach sub 8

5 100m intervals sub 7

Basically a recovery run with a little speed work mixed in. Legs feel good after Sunday effort on one week of training.

7 miles easy pace with some short intervals. 4.6 miles on beach.

Lots of stretching.

I took a few days off because rain & recovery time is always good.

9 puddle hopping miles in rain @ LKSP. Winter monsoons not so bad here, 59 degrees. 90% on hardpacked sand, with 3 miles on beach, even at high tide provided an excellent running surface. I did not see another sole the entire run, until I detoured from beach & stopped to tell Ranger station not to lock me in at sunset. I have the 24/7 code to get in/out, but forgot to put permit on dash, so I did not want them out looking for me! Otherwise I would have easily run another 4 or 5 miles.

The ranger was the guy I bought the pass/permit from a few days earlier & he said, No worries, I recognized your truck. Well, at this point, I was off the beach & it was still raining, so I thanked him for giving me a reason to ug my run short because I may have run on the secluded beach all night. The ranger is a young lad, but he grew up a out 45 minutes from me in PA.

All in All, a good day. This park will be my new running haven, just 20 minutes North.

Avg pace: 8:38. My miles on beach were low 8's at steady effort. This will translate well to paces on pavement.

LKSP - All on packed sand.

5 mile loop on trails, then 5 mile loop on beach starting 20 minutes before sunset. Of course, the most spectacular colors often come after sunset time & tonight it did not disappoint. Just had to turn cap light on for the half mile service trail from beach back to trailhead.

8:54 average pace. Feeling good after 2 back 2 back medium long runs. I do believe it is safe to say said is my all time favorite 10 mile loop, & lord knows I don't like to run more than 10 miles unless I am getting a free t-shirt!