City of Trees course - 1:31
Hot afternoon at 2:30 p.m. when I started my run, but not as hot as it was forecasted to be. I did a bit of a workout on the course to preview it for the half marathon in October. I've run most of it before pacing a buddy a couple of years ago. It's a loop course - fairly easy and good to get into a rhythm for sure. The first 6 miles gain about 200 feet over a couple of small climbs, then most of that is lost around mile 9 or 10 down Capital Blvd.
I did a progression run for the first 6 miles (7:30, 7:14, 7:02, 6:42, 6:28 and 6:20), then took a mile moderate (7:22) and then did 2 x mile (6:13 average) and 2 x half mile (3:10 average - I blew up) during the last half of the run. The heat really caught up to me.
My legs were cramping the rest of night. Kind of a sad commentary on my running fitness right now. I can't believe I ran a sub 1:20 half marathon 2 months ago when I was in worse shape. I don't feel like I could do that now. | 