Stretch and Strengthen....

.....my back, that is. With 5K on the rower and a nice stretching session.

225.4

RHR = 39

Race Day

225.4

RHR = 37

A great little race in a small summer beach community. The course is fast and flat, the conditions almost perfect (72 degrees F with a gentle sea breeze, there's also a lot of shade on the course). It's a bit crowded and slow at the start but I ran unencumbered by anything other than my own legs, heart, and lungs for almost the entire race.

The verdict: 21:15.

Splits:

6:56 (I lost 8 seconds getting to the start line) at Ave HR 148

6:48; 153

7:32 (1.1 miles) at 151

Essentially, I ran 6:48 miles. The deal is that I'm slow. I need to acknowledge my 42:00 BtB won't happen and set a new target.

With warm-up: 8.5K on the day.

An Easy Start to the Week

225.4

RHR = 36

Gym day today: 5K on the rower and a thorough stretch. My back seems to be coming around but it is still a bit sore.

Tomorrow's race will be an interesting test. We have mile splits, I want to hit the first one (well, each of them) at 6:40 or so and adjust from there. If the course is fair, and the day is fair, and I run with a hard, honest effort I should run under 20:45. If I don't, I'll need to back off my BtB goal.

Sunday Long Run

227.6

I ate and drank too much on Saturday and it was a struggle to find rythmn on the long run. I got there eventually, however, with a big assist from training partner Scott. We ran down the hill to the East End Beach (4:44) to Bug Light (42:29) and back to East End Beach ((41:41). The two mark miles (one out, the same one coming back) we covered in 7:44 and 7:48 so I feel like we hit our 8:00/mile target for the bulk of the run. A good workout.

17.5K in 1:28:54

Effective Little Run (I think)

223.6

RHR = 38

9.8K in 50:44 with the middle 3.2K (2 miles, marked) at AT. Ran the AT bit in 14:19, with AVE HR at 135. I think I'll do the same run tomorrow.

Hot, Humid, Hard

222.6

RHR = 39

Unusual (for Portland) hot and humid morning--it was a bit of a shock. Ran 12.5K with 4 X 1200m as follows:

4:50
4:51
4:52
4:53

Recovery intervals were 3:12. It was a good, hard, tough workout. HR audits at the midpoint of each sesssion revealed HR approaching max (96%) by the third interval.

I'm ready for a nap but they frown on that here at work.

Gym Day

223.2

RHR = 38

5K on the rower plus a thorough streching session. I'll be ready to run hard tomorrow. It's 1200s!