Ran outside run early
this morning, again down the middle of
the street. Goal today was to hit the first 10 steady, then easy back until 16 then stronger finish on the last 4. Big, big headwind (did I mention it blew my visor off) kicked in on the way back (as the sun came out) around mile 12 and kept picking up so the slower splits from 17 on, though easier than a real hard effort, were in fact a reasonably strong effort and harder than the times suggest.
1) 7:25 (hit the hill out of my street hard); 2) 6:40; 3) 6:35; 4) 6:26 5) 6:31; 6) 6:32 ; 7)
6:45 ; 8) 6:48; 9) 6:39; 10) 6:38; 11) 7:59; 12) 7:56; 13) 8:14; 14) 8:11; 15) 8:20; 16) 8:46; 17) 8:03; 18) 7:41; 19) 7:59; 20) 7:30. 2:27:46 Avg HR 153.
10 equivalent on the elliptical this morning watching 17 Again.
1 p.m.: Went with the family to Daybreak Lake. I was able to sneak in a 10k while they played around before I joined in the fun. Loop route I took around the lake was almost exactly 3.1 miles. I was very pleased because I didn't worry about my splits at yet they came rather comfortably, despite the heat.
1) 7:59; 2) 7:17; 3) 7:33; 4) 7:27; 5) 7:03; 6) 6:48 6.2) 43 seconds 6:11 pace to end.
Random incline to 3.6%, 1 at 8:30, 4 at 8:00. Steady incline at 4%, 1.5 at 8:00, steady incline at 5% .5 at 8:00. -3% decline, 1 at 6:15, .5 at 5:39. 10 x 40m accelerations on the fake grass.Looks like I'm having a gyro for lunch at the firm...
I know, add the fries and not so healthy, but . . . yummy.
Wanted to get in some decent miles to start, but I was feeling tired after 10k (fighting a bit of a cold as is my family) so I just kicked it back realizing I wanted to run about 3 hours, so I figured 23 would do (prior to the run I was going to do 24 but thought I better cut it a bit shorter). I hate headwinds, I know it is partly just a mental thing.
1) 6:50 (don't know why I started so fast up the very steep hill out of my street); 2) 6:34; 3) 6:41; 4)
6:47 5) 6:50; 6) 6:55; 7) 7:13 from here I diverted off of 1300 W. down to the JRP; 8) 7:40; 9) 7:38; 10) 7:33; 11) 8:04; 12) 7:29; 13) 7:50; 14) 7:47; 15) 7:41; 16) 8:12 up Winchester back to 1300 W.; 17) 7:52 major headwind from hear all the way home; 18) 7:59; 19) 8:29; 20) 8:59 uphill and extra-terrible headwind; 21) 7:57; 22) 8:39 including drink; 23) 7:08 finally decided to kick it in gear after slow first 1/3 of this mile.
2:54:58 avg 7:36, avg HR 151.
Today I had a little scare, after running 5 at 8:30, random incline to 4.3% on the treadmill, I stepped off to get a drink of water before I was going to do 9 quicker downhill miles. When I stepped back on the treadmill my right foot (which is not the foot that was hurt earlier this year) just got a sharp pain. It hurt to put pressure on and I was hardly able to walk. So, I had to quit my workout. I think it was just a pinched nerve or something because by now everything seems alright.
Tomorrow I coach my girl's soccer team. I feel bad, last week they won 15-1, despite my efforts to keep the score down. (You just can't tell 9 year-old girls not to score, and when I'd substitute girls to different positions it just meant that different girls would just score.) I was sneaky in calling over two of my defenders for a substitution (the league allows substitutions on the fly so) which subtly enabled the other team to score.
Tithing Hill 5k 2009 (3.1 Miles) 00:18:35, Place overall: 2
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
3.00
0.00
0.00
3.10
6.10
Today was the annual neighborhood Tithing Hill 5K. Last year I took second, and took second again this year. However, this year I took second to the high school cross country team runner. More importantly, I finally beat my neighborhood running arch nemesis, even though he took us both out way too fast. Last year he gapped me early, and I was not going to let that happen this year.
Course is an out and back along the Jordar River Parkway. Mile 1, into brisk head wind 5:40. 2nd mile paid for too fast a start 6:20. Got passed by cross country kid right at start of last mile, which was good timing for him since I was in no mood to go with him. 3rd mile 6:03. Last .1, 32 seconds.
So, PR and almost one minute improvement from last year, even with the drag of my mullet.
Wore my actual soccer uniform from 1987:
This face says: I got beat by the 17-year-old, but I beat my 42-year-old arch-nemesis.
Number 9 and the winner:
Sans mullet, in that classic soccer photo crouch:
And my youngest son got duded up on his own for the event. Wonder where he gets it from?