Believe to Achieve

Worked the weekend.    Ran today on my own as Kim forgot to tell me when and where so I found out late and just did my own.  Ran three falls bottom lot to 3.52 miles abd turned around.  Ran into Kim and summer at 3.35 miles.   11:34/10:21/10:38/9:56/10:31/10:22/8:49.   710 am.  Hot in open areas.  Hitting 102 every day this week.  79 on run. Some good shade to be cooler.  10:18 avg. 

4 miles up.  8:19 avg.  6 x 800 down.  1/4 mile up in between except once we ran the 1/4 mile down.   6:33/6:18/6:16/6:10/6:20/and 6:30.  Achilles sending electrical feelings so did slower.   Ran back to finish.  7:34 avg.  1.73 miles. 

4 mile warm up.   5 x 5 min at zone 3.  I started at 8.0. First min. Then 8.1 next two then 8.2. Then 8.3 for last.   Repeated pattern starting at 8.1 for next five min.  Then 8.2.  Then 8.3 set I increased every min to 8.7 with last little bit at 9 mph.    Three min jog in between each  at 6.7 mph.   Then Jane still had one more and Kim left so I did another.   Kind of creepy with social distance TMS at vasa.  First time there since March shut down. Taped off every other one.  Ran last one at 8.4/8.5/8.5/8.6/8.7/8.8 till 5 min. I always went over to 5:20 as tm started at zero miles per hour and took long to get up to speed.  Cool down mile 8:40. 

9 miles out and back on canal. Starting at 1100 north to mouth of canyon and up two miles.  9:09/8:38/8:19/8:15/8:04/8:09/8:23 (forgot to restart watch for 1/2 toward mile 7 mile so I ran to 12 reset watch and did 5.5 miles which landed right at 17.5 miles for finish).  Basically mile 6-7 not accurate as watch was stopped for half of it) pace accurate as I restarted it.  8:25/8:07 (half back down.  Turned at 8.5 miles )7:47/8:03 climb out of canyon after wills pit stop 8:04/sudden wall stood by cemetery for a second to regroup thoughts on finish.  Said just go easy last 5.5 lol. 8:34/8:18/8:17/8:07/8:06/7:49.  8:16 avg.   no breakfast.  Just stop at mile 4 water 30 seconds. 5.5 potty.  6.2 water.  8 eternal water. 10 eternal water again.  And 12.  And cemetery. And four from finish.  And 2.25 from finish.  All for only 30 second to 45 seconds except potty and 12 when I stretched and last four and Jonathan talking to me. Probs a min there.