In search of old age PRs

I ran the 1/2 marathon route that I will be doing in February.  This is going to be toughest course I've run.  It has several huge hills, but at least it is an out and back.   The route is through some of nicest property in California (Rancho Santa Fe).  Its on steep, winding roads.  The race finishes on a massive 3/4 mile climb back up to the park (300 feet).  The race is sponsored by the Hash House Harriers, so there should be a good "after" party.

My calf to ankle was sore from the run yesterday, but I switched shoes and it seemed to work itself out.  Nice run in the bottom of PQ canyon.

New speed workout regiment designed by the new running group I joined.

One mile warm up and one mile cool down with 1/2/3/2/1 minutes at 95%

VO2 max with 1 minute recovery between each. 3 minute recovery after

set then finish with :15/:30/:45/:30/:15 at 95% VO2 max. I can not

measure my VO2 max and I don't wear a heart monitor so I tried to do

them sub-5K pace...for me that's below 5:30/mile. It was hard workout,

but it is nice to be doing speed/tempo again.

Run in PQ canyon.  It was about to rain, so I ran it pretty quickly.  I'm trying to follow the new running group schedule.  The group is running 6 days a week, so this should really up my mileage.  I really need to work on speed before the 1/2 marathon.  I found an elevation chart on the course and it does not look good.  I've paid for the race, but I'm kind of dreading it.  I hope the shirt is nice...lol!

Eight mile run in the rain.  It was mid-50's and a little breezy, but I felt pretty good.  Worked in four 2/2 (2 minutes hard with 2 minute jog for recovery).  Tried to keep the tempo runs in the sub 5:45 range, but I was running a lot of rolling hills.

Run with West Coast Road Runners group.  We meet at Moonlight Beach in Encinitas.  It was a nice, fast run.  There are 8-10 sub 3:10 people in the group.  We had a nice sub-7:30 pace with a couple of fast tempo mixed in.