Every Run is a Great Run!

Met up with Chad and Dan and did an up/down Payson canyon run.  Warm, windy and very muggy day today around probably mid to upper 70's with high humidity. 

8:13/158

Started and finished a bit with Kim but mostly solo 7 miler this morning. Kim is still trying to figure out how best to deal with her nagging achilles issue and today some gentle run/walk seemed like the thing. I hope we can get on top of this pretty soon and she can get back into a groove.

Ran what has become my favorite 7-mile route out to CV park and back along the river trail for the middle of the run.  Unsettled weather this morning. About 2 miles from home got caught in a downpour and ended up completely soaked from head to toe. But got rewarded with a rainbow in the west after the rain stopped.  Didn't actually mind the rain at all since it's mid-July and temps still warm despite the wet.

Maybe time from some Yasso's tomorrow.  Kent convinced me to do try these on the roads instead of the track as he mentioned the curve of the track always gives him achilles/calf grief. We'll see how it goes.

8:36/144

Ran a Yasso 800s workout down in the bottoms on a flat stretch of road that works well for 1/2 mile intervals.  I lucked out and got near perfect weather, around 60 degrees with low humidity and very little wind. 

Goal was to do 6-9 repeats in the 3:10-3:20 time range with equal time rests.  Similar to when I've done this workout in the past the first 3 repeats were harder than I wanted them to be and I had thoughts of doing no more than 6.  But then the next 3 felt pretty good and I decided to go for 9.  Last 3 repeats were hard but not totally-wipe-you-out-and-make-you-hate-life hard. Can I say they were "comfortably" hard?  And though I was glad to be done at 9, I'm pretty sure I could have done another 1 or 2 if I had to. I'll save that for a few weeks down the road when I do this workout again. Yasso says I only need to do 10 of these right?

I was mister consistency on the pace today.  Time/aveHR info for each repeat as follows:

3:12/154

3:13/176

3:14/179

3:13/180

3:13/182

3:13/184

3:14/184

3:14/185

3:13/187

Overall: 10.25 miles, 7:59 pace, 164 ave HR max 193

Happy with the workout :), but bummed out that Kim's achilles problems are being very pesky :(

Easy recovery run. Only time for 3 miles today as I'm headed up to girls camp all day to be a "guardian".

8:45/139 

Hiked 2 miles at girls camp and zipped around the lake in a pedal boat for 30 min. I think this is much better XT than anything I ever do at the gym.

Nice and easy 6 miler.  Great morning for a run, a bit breezy (as usual in SF) but nice and cool, maybe even into the 50's. Did 4 or 5 strides the last half of the run.

8:26/148

Later to the gym for 30 min XT + core.

Nice morning for a run, cool and not too breezy. Kept the pace nice and easy for the most part today so that hopefully I'll have something in the tank for the 10K on Monday.  Mostly ran with Hal, Chad and Dan.  Had an annoying John Mayer song in my head the whole run and still bugging me. Hoping that maybe blogging about it will purge it from my head and make it be GONE!

8:29/150