Where's the Donuts?

I must have still had the adrenaline going when I wrote yesterday's entry on those 18 miles. A few hours later I was zonked, crashed for a few hours before struggling through a lawn mowing, and it took me until evening to feel like I had some energy again. 

Woke up today pretty sore in the legs, and went out for four miles on the Burke Gilman trail and bird sanctuary near UW. I cut it back from my usual five-mile route, and tried to really take it slow. Stretching felt great, and hopefully tomorrow I'm more up to speed. 

Also, I went and bought a new watch.

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Went out planning a four-mile tempo on Tracyton Beach Road, but my right hamstring was incredible tight and wouldn't loosen up. So after one quick mile that was starting to get painful I shut it down. Turned off Lebo into Lions Park and did a loop there slowly, then stretched awhile. Headed back home, and did 6x100 strides on Shore Drive. By that time the hamstring was a little better and I could get some comfortable turnover, but it slightly seized up when I finished those. So I eased back home. Put in a good stretch, so hopefully it's nothing, and just a little more residue from Saturday's long run. 

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AM: Short run around the neighborhood. Really nice morning so I wanted to get out a bit, but I wanted to save myself for an evening workout. So I just did three miles at a medium pace and stretched awhile. 21:00

PM: Record-breaking heat today (90 degrees) so the plan to run in the early evening meant a warm one. But it actually was ok. I went to the Bremerton High track, did one mile warmup (didn't take much in that weather), then 6 Yasso 800s. 

Even though I had 'conservative' in mind because of the heat, I ran a little quicker than planned and was able to keep it up. I was aiming for 3:00 each, but went 2:52, 2:53, 2:53, with 400m jog in between each. Then a short water break, and back to it: 2:50, 2:45, 2:47.

To run that and still feel strong by the sixth was encouraging. I was tempted for two more but I've got 20 on the horizon for Saturday, and want to be careful in the heat. I'll come back with another Yasso workout in two weeks, during the marathon taper.

One mile cool down.

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Mid-day break from work for a quick four miles. Cooled down a bit today, so it was perfect running weather. Not perfect scenery though -- I ran by my favorite breakfast place (actually, tied for #1), and it suddenly closed. The signs were down by the time I was coming back from work.

Anyway, my legs  rebounded surprisingly well from last night's workout, and I kept a comfortable, brisk pace. The big boy (20) tomorrow morning. 28:45. 

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Early morning on Beach Drive. It's cooled down, and was as perfect a morning as you'll get. 60 or so, cloud cover, light breeze. Maybe a really 'perfect' morning wouldn't mean a 20-miler though. So perfect for running, how about that. 

Just under 15 minutes for the first two, we really wanted to keep a handle on the pace, particularly on the way out. Didn't quite happen, but we weren't too far off. Splits: 

14:52 (1,2), 7:06, 7:09, 6:52 (whoops), 7:12 (ok, better), 7:01, 7:15, 7:53 (that's a long mile, so the next one is always fast), 7:20 (yep, since that's on an uphill), 7:10, 7:35, 7:03, 8:10 (the long one, plus I threw in a bathroom break with adds two blocks on to that mile), 7:10, 7:09, 7:24. 7:00, 7:36, 7:22

So other than a few outliers early on, we were fairly consistent with a pace I'd like to be near in the race. This other guy Henry met us at 13 or so and joined for the last seven. Didn't feel much fatigue from Thursday or the week's miles, so that was good. Fitness-wise I felt really strong at the end, though my hips, hamstrings and feet were breaking down some. But I expected that. So overall a confidence-building run, and an enjoyable time for 20 miles.  2:26:28

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