Boston Strong

LKSP: 6 on trails, 3.5 on beach

9:09 a.p.

After 18 holes of golf in Cape Coral, I headed to Bowditch Point as that was closest beach & daylight was running out. After a half mile down to beach, I was hoping for a good out & back, but after 100 yards I had to make a turn she to an atrocious smell. I got in 6 half mile loops before it got too dark @ 8:44 am. There is a 50 yard up & 50 down hill on trail that is worth returning to run 100 repeats on, so all was not lost.

18 holes of golf followed by 7 miles @ LKSP, 2 Miles on trail, 5 on beach. 8:44 am ... some leg strengthening & stretching before final mile cool down.

Time to start thinking about race goals for Half Saturday. First draft: 6.9 mile warmup with 15 second progressive miles from 9:30 down to 8:00. Followed by a 45:15 10k with 5 second progressive miles from 7:35 down to 7:10 with a 0.2 mile kick to finish. This would be a 1:46:30 ... a 7+ minute improvement over 4 weeks ago. Ok, I hope those times are as easy to run as they were to establish!

LKSP 6 on trails, 3.5 on beach

8:47 am

Rethinking half strategy for Sunday.

3 Mile warmup, hold BQ pace of 7:45 for last 10 ... or 8 if I feel like a longer warmup. This would bring me in around 1:45