In search of old age PRs

Run in PQ Canyon past the Ranch House (trail) and back on the road. 

Hilly run in the PQ canyon.  Long speed work out planned for Tuesday, so took it easy.

Speed work-out at the track.  Originally, we were to meet at Poway HS, but the track was closed so we moved to Rancho Bernardo HS.  RB has a very new and "springy" track.

We did a 1 mile warm up and 1 mile cool down with 10 x 800 in-between.  The goal was to run each at marathon time speed (YASSO 800's) then the last one 15-20 seconds faster.  My goal is 3 hours at Boston so I began the 800's at a 3 minute pace (the theory goes that your later 800-finish times in minutes will be your marathon time in hours).  I found the 3 minute pace a little easy, so I picked it up.  It was helpful to have coach there timing and motivating us.  Here are my laps:

1-3:00 minutes
2-3:00
3-2:57
4-2:54
5-2:52
6-2:54
7-2:53
8-2:50
9-2:51
10-2:27

According to Yasso, I should have no problem with a 3-hour marathon..lol.  I know its not this simple, but it was a good work-out and I built-up some confidence before the marathon.
 

Hill work out in PQ canyon.  I was a little sore from the speed work-out yesterday, but I loosened up after about 20 minutes.

Half trail run with the other half street.

Run with group around Mission Bay on a hot and humid day.  We did first 4 x 7:45, dropped the next 4 x 7:30, next 4 x 7:15 and last 4 x 6:40.  It was a good work-out.   Some of our sub 3:00 hour people haven't been around for a few weeks, but Coach did a good job setting the pace for me on the last 4 miles before dropping back.  Next weekend will be a 22-miler!