Sunday, September 29, 2013

3 miles shy of a half

52°,  89% H,  UV 0,  Dp 55

My plan to run 10 miles alternating each mile with 135 bpm and 155 bpm didn't quite work out that way. But, by golly, I felt great during and after the run anyway.

I averaged 158 HR and a 10:26 pace in an hour:44. If I manage to do that again on Saturday, I should come in under 2:20:00. I think I did the math right on that.. 

The only thing that slowed me down was the long 1.5 mile hill on this route. I ran it 3 times.
I decided that instead of driving 30-40 minutes x 2 out to Wantagh or Bethpage, I would stick closer to home. I ran the route in Oyster Bay that makes up the Supervisor's 5k.
It's got this huge ass hill that really isn't so bad, it's just long - but it's the downhill run that I felt was more technical. I really had to concentrate on my form so that I didn't get hurt. Parts of it contained some tight turns and were treacherous with traffic and sand.

It was cool this morning, so I wore my medium fleece hoody the first time around. By the time I got back to the car, I had to take it off - and I also took my first drink of electrolytes. The next two times around I was able to slow down and drink on the run. I also bought half of a P90X bar which I found I did not need, although I was feeling a bit hungry. I think I won't need to consume carbs on the half.

Depending on how I feel, I think I'll skip the speed work and maybe just do another easy run and a tempo. As of today, it looks like Saturday's weather for the HM will be a tad bit warmer, but 17 mph winds? Dandy. At least the course is flat.

EDIT: The race is on Sunday. I really thought it was Saturday. God. I scare myself sometimes...

Thursday, September 26, 2013

I may have crushed it.

62°,  NNW 6,   UV 0,  87% H,  Dp 59°

6.25 miles 56:59

Changed to a different neighborhood this morning for a change a pace, so to speak - it definitely makes things more interesting for me. I didn't go all the way through the Italian 'hood, but stayed more east. I had plans to do a 10k, and at 5 miles felt like stopping, but toughed it out mentally to stick with the plan. I didn't stick closely to the pacing splits, I was supposed to do negatives. Well, you know by now how that usually goes with me.

I'm hoping to do 10, slow, negative split miles on Sunday morning - even if I have to start at 11:30/mile and end at 9:30/mile. Then, maybe a track run for speed, and some local hills before my first half on Saturday the 5th.

I think that will do.

I also think I hit a PR for this distance today. At the Cedar Creek 5 mile race earlier this year I came in at 43:46. Another mile.2 at that pace would have put me in at 54:45. I've still got some conditioning to get back, but I believe I can get there. 

I thought this article was interesting, as there was a discussion at Emerging Runner about different ways to get faster. 

Have a great remainder of the week, and like they say at Runner Academy-
"go out and crush it!"

Wednesday, September 25, 2013

Change of shoes

47°, NNW 3,  79% H,  UV 0,  Dp 41

Tuesday morning was a great morning for a run.  I had to wear long sleeves. I switched from my Ravennas, which have about 260 miles on them, to my Glycerins, which only have 140. I happened to catch a glimpse of the bottoms of my Ravenna's and saw the wear on the shoes, and thought it was about time to stop being so lazy and rotate them. I wear a cadence pod - and although it's not a big deal at all to switch it from shoe to shoe, somehow I must think that the few seconds it will take is going to rob time from my run. Silly me.

My plan was to run by heart rate, but after the short, brisk walk I took to warm up, I just didn't feel like slowing my pace down. And, I only had 30 minutes to run, being that my first appt. was at 9 am. I wasn't feeling any ill effects from Cow Harbor - but I had taken 2 days off. The only issue I had after this morning's run was some tightness around my ankles, but I think that was because I switched shoes.

I have a very busy weekend coming up so I'm hoping to get a long easy run in on Sunday, as Saturday I'm working and then spending the afternoon with a friend and our dogs. I'll be taking my 'local' sister to a running store to get her first pair of proper running shoes for her birthday, as she just recently was able to run her first full mile!

I'm less concerned about the half marathon I'm running on the 5th since I decided to run by effort/heart rate and not time or pace. I'll probably be listening to some Runner Academy podcasts to keep me in 'training' mode, and not let my fight or flight race response kick in. That should be interesting to see how I deal with that.

Saturday, September 21, 2013

Cow Harbor Recap.

58°,  Calm,  92% H,   UV 0,   55° Dp

I just want to start by saying I DID PR.. but only by 56 seconds.

This is my second Cow Harbor 10k. And I can't remember the field being so crowded last year. According to the website however, there were only 5 more people running this year than last (that were timed). So I don't know how or why this year I felt lost in a sea of humanity.  

I promised myself I would not weave in and out like I did last year - especially since the humidity was so high. I was very uncomfortable. I remember feeling cold last year to start. But because I held off on the weaving, I was trapped too many times behind groups of people - and then I found myself following someone's cadence far too long, just sort of zoning out. I fell into that trap at least 3 times. 
I walked at least 5 times - always just before the crest of the hills. I definitely overdressed. I should not have worn the capris. I was sweating so much, that the earbud to my bluetooth headset kept falling out of my ear! That's a first!

I didn't turn on the Magellan properly. I discovered that on the St. James hill. I didn't have the correct coaching activity on Runmeter, it ended up being my calf recovery program.  "Walk 2 minutes, Run 7 minutes". - Ha! Wonderful. I did however, have my sister in Minnesota coaching me throughout the run. I missed a few comments because of my sweaty ear canal, but I'm sure that's too much information.. :)

I didn't think my heart rate looked good at all, (it certainly didn't feel very good) but I think she was just trying to make me feel better! lol!

And of COURSE.. I failed to STOP Runmeter and Magellan at the end. I think I remembered about 1 minute after crossing the finish. And I was NOT smiling as I crossed the finish. So much for any pictures that might have been taken.  I thought I did hear someone - about 50 yards or so from the finish call my name and offer words of encouragement. Even if I was imagining it or not, it did get me kicking just a wee bit more. I thought this happened at another race too, but I can't remember now which one.  Maybe my subconscious has a male voice! (Totally off topic- with iOS7 I did change Siri's voice to male by the way .. it sounds much more natural than the female voice)

I did not drink beer. I did not see any of my blogger friends. I did not take any goodies, except for a small bag of popcorn. I was overwhelmed with the amount of people today for some reason. 

There were plenty of goodies after the race, plenty of water stops. I did not see any clocks - but I believe there were folks with horns calling out the time every other mile or so. As usual, a really well done race.  The favorite to win, Mo Trafeh came in 8th overall. Winning time was 29:32, Fernando Cabada from Colorado. A 4:46 pace! I can't even imagine that.

I will train on that course more often for the race next year. 

I made it to the baby shower and I did miss the brunch, but the service staff fixed a plate for me when I walked in. I ate most of the fruit and all the bacon and a half a piece of french toast. No butter, no syrup. The mother-to be looked beautiful!

2 weeks until my first Half Marathon.
I'm just not ready to break 2 hrs. I think I'll run it 70% max. At an 11:30 pace, that will put me in at 2:30:00. Any faster will be a bonus. Hopefully the weather will be in my favor. 

45/213 Age
Age graded: 62% - puts me in Local class. This makes me happy.

Video finish

Thursday, September 19, 2013

NOW I can rest.

51°,  WSW 3,  UV 0,  89% H,   Dp 48°

Just a short run in great weather this morning to see what I can do.   It looks like I have to run at a 9:00 pace to break last year's Cow Harbor time. Last year I did 9:23 to come in at 58:18.

The 5 miler in Bayville on Sunday was a good run, I managed to average 9:05.
Today, for just under 3 miles I averaged 8:50 - AND I walked toward the end for 20 seconds or so to bring my heart rate down before ending with a bit of a kick.  I tried to simulate racing conditions, but decided not to overdo it 2 days before the race. I need to save that frenetic nastiness for Saturday.

I'm also under a little bit of pressure as I said I'd go to a baby shower on Saturday for a friend at work. It starts at 10:00 am - it's a brunch, sit-down-and-served type. It's supposed to last til 1:00. Doubtful I will make it there in time to eat, I may just arrive in time to deliver the gift. I may just bring it in tomorrow to work, and beg out. I haven't decided yet.

I'll spend some time visualizing a great race - and try to remember to hydrate and eat well before hand. I'm so convinced it makes a big difference.

Good luck to all those running races this weekend!

Tuesday, September 17, 2013

Minimal effort 6 miles

49°,   NNE 10,   64% H,   UV 0,   Dp 36

What a beautiful morning for a run! I dressed appropriately. It was cold and windy to start, but about a mile an a half in, I was fine. I decided to run 5 miles at 70% max HR. By halfway through the run I was feeling really good, and decided to then run in the 150s and 160s the rest of the way, letting my perceived exertion
guide me. I found I was able to speed up and slow down and that my heart rate QUICKLY reflected the effort! I'm sure the cool weather was the major player, but for the first time in a long time, I really felt like I had control of the run.
I decided to do a 10k because I could, and the effort was minimal to moderate, so why not?
Glorious, I tell you.

My last run before the Cow Harbor will be a few miles race pace, hopefully Thursday morning.

Sunday, September 15, 2013

A quick report while I'm on the mend..

54°,  WNW 4,  86% H,  UV 0,  Dp 45

This will be a short post. I developed a nasty ass migraine when I got back from my run, and 4 hours later it's in full bore.

Went to Bayville to do 2 - 3mile loops. Started out too fast. I think I did a decent job of moderating it though, as the run progressed. I remembered I only wanted to run 5, so I cut it short.

I wore my compressions, capris and long sleeve tech shirt, only because I was going to be by the water, and it was brisk this morning. I was too warm at the end of the run.

There was a bike ride assembling. I didn't catch the charity.

I achieved my goal of getting an average pace between 9:00 and 9:15 - but did not make good on staying within those limits during the run. I'll try again soon.

Saturday, September 14, 2013

Yay is for Yasso!

54°, NW 10, 71% H,  UV 0,  Dp 45

Breathe Right strip. (Secret weapon.)
I went to the track and did a 3 mile warm-up @ 70 % max. It was pretty solid. At about a mile and a half my heart rate monitor shot up to 190 bmp. Ooops. Hardware error. I don't know what that was all about, but it had only happened that one time. It might have skewed things a bit, but I think it was only over the course of 50 or so yards before it fixed itself.

Date   Miles       Avg HR     Avg Pace       Time               Avg Cadence
8/24   3             144            12:49         00:38:45         no magellan
8/29   3             145            11:30         00:38:01         no magellan
9/12   3             146            11:04         00:35:00              88
9/14   3             142            11:17         00:34:13              90

I took out the 5 milers and the 3 milers that had mixed rates. Although I have no stats for cadence for the first 2 of the 3 milers, I was able to increase my cadence this last time around from the previous. 

So even though with the hardware glitch that caused logging my HR from 170-190 for a small time, average heart rate was still the lowest yet. And I have to give credit to the cool morning. What a pleasure. It felt like I could have run forever.

Then I decided to do Yasso 800's. This was my first attempt at these. Oooh boy. I had forgotten if I was supposed to run them at race pace or just fast enough to be moderately spent at the end, but the first one was EXHAUSTING.  I was able to crank out 3 for another 1.5 miles of speed work, and another half mile of recovery jogs.

                           Fastest  Max  Avg
          Time   Pace   Pace   HR    HR
Lap 1   4:02  7:36   6:50  176   166   (I felt like I went all out  10/10)
Lap 2   4:13  7:59   7:25  177   170   (I deliberately slowed      6/10)
Lap 3   4:14  7:55   7:12  179   171   (feeling challenged          8/10) 

These were interspersed with jogging rests (not walking!) between 300-200 meters. I was supposed to have jogged 400 meters in between, but I'll remember that for next time. You can see the 'drift' as my average heart rate gets higher even though I'm running slower. 'Heart rate drift' is a real term and physiologic state that supposedly happens all the time. 
Interesting to see it happen to me.

According to Bart Yasso, if I'm able to do 10 of these at around the same time for each one - that's the number I'll be able to run a marathon. So, lets just say I did ten of these babies with similar times. That would have me finish a marathon between  4:00-4:15. Not that I have any plans to do so in the near future. I'm trying to find out how or if this can be correlated for a half marathon. 
Does anyone know? 

I should have watched this before I decided to tackle these, but here it is from the man himself..
Bart Yasso

On tap for tomorrow is a 5 miler somewhere, I'd like to run it by pace, maybe at about 9:00-9:15. I'm shooting for a 10k race pace of 8:45. I don't know if keeping low nines is possible for me over 5 miles yet, but I'm willing to give it a try.

I hope everyone has great runs this weekend!

Thursday, September 12, 2013

I think I need to stick to one training plan..

Tuesday, Sept. 10th

69°,  W 6,  77% H,   UV 0,   DP 58
After being slightly disappointed with the way I felt after Sunday's 5k, I decided I would try to run a moderate pace without factoring in my heart rate. There is only 9 days until Cow Harbor, and I'm realizing I'm no where near ready to break my PR.  I'm trying to decide if I should really make this a goal - much like I decided on not 'racing' for my first half coming up in 4 weeks.

It's already been a few days, and I failed to jot down points I wanted to make about this morning's run. I do remember all the negative self talk going on in my head as I tried to run 'moderately'. I remember at the beginning of the year, that pace close to 8:30. It was closer to 10:00 this morning. The stress of the race on Sunday could have shocked my system enough that I just hadn't fully recovered for this type of pacing on Tuesday - but all day after the run I kept reminding myself that I needed patience.

Thursday, Sept 12th

73°,   SSW 5,  89% H,   UV 0,   DP 69
It just so happens I was recently talking to a fellow blogger about irregular heart rhythms, and how I've been without them for awhile, but by golly, they started up again as a minor annoyance. Not so bad that I was breathless, or that they kept me up at night (MAJOR PITA) - but just enough to remind me that something was up. My resting heart rate started rising the hours after the race on Sunday, and although I didn't have any rhythm problems until Tuesday afternoon, I knew the rise in my resting rate was a warning. Perhaps I wasn't ready to run that race that fast. Perhaps I was stressed from starting the new job. Perhaps I was DEHYDRATED. Hmm. Yesterday afternoon and evening I started drinking more water, and lo and behold, although still a little high for resting, the rhythm has returned to normal with very few irregular beats. That said, I decided to go back to heart rate running this morning, 3 miles at 70%. 
I did color outside the lines a little bit, but over all, it made me happy. And I felt good after the run- something I'm really started to get addicted to.  I bet when the cooler weather gets here, I'm going to feel even better!

Date   Miles       Avg HR     Avg Pace       Time
8/24   3             144            12:49         00:38:45
8/25   5             143            12:12         01:01:26
8/27   3             144            11:32         00:35:02  (mixed 65-80 %)
8/28   5             150            11:38         00:58:40
8/29   3             145            11:30         00:38:01
9/03   5             148            11:19         00:57:34  (mixed 65-80 %)
9/04   3             145            11:23         00:34:39  (mixed 65-80 %)
9/12   3             146            11:04         00:35:00

I didn't get above 165 this run, (which would be into the 85% MAX zone) and I was above 156 only for a total of about 4 minutes at various points of the run. This really isn't an exact science, and these numbers don't amount to much because:

 1. I'm not running the same route each time
 2. I'm clearly not staying within the appropriate zones I'm supposed        to.
 3. There is some walking involved in some runs and not in others
 4. Distances run are sometimes slightly over goal distance.

However, I can say that I felt pretty damn good the entire time. AND I decided to try my Brooks PureCadence again. Although my knees were a little tweaky for the first mile, everything evened out nicely and I ran well in those minimal shoes for the first time! My feet felt really light, like my turnover was quicker. A quick look at my foot pod values show evidence to the contrary, but my PERCEIVED turnover felt quicker. Like I had those little Mercury wings on the back of those shoes. And I think I'll settle for that. 

I was listening to another Runner Academy podcast which was quite fitting for what I've been struggling with lately. Sticking with running goals, over training, rest days, pre-competitive anxiety, and the relationship between psychology and exercise. Right up my ally. I love these podcasts from this guy, Matt Johnson. So informative, professional and technically well done.

I'm still deciding how I should run over the weekend. Do I run the CH route again? Do I do 8 miles and then some speed work? I'm thinking speed work, and THEN 8 miles. That might be the ticket. 
Does anyone have any suggestions?

Sunday, September 8, 2013

Angels on the Bay 5k Recap

 Yesterday morning I went down to the track, and ran some 200's, 100's and really, I had no plan. I just wanted to run faster (than I had been doing in these last few weeks) in preparation for the race this morning. I was hitting 7:30 and 8:00's - but it was not sustainable. I did almost 4 miles, and I left not feeling very impressed.  I wondered how it would effect the race today.

I was very nervous this morning. More nervous that I can remember getting ready to run a race. I got there in plenty of time - probably too early. I did a slow 3/4 mile around the track, and mulled around waiting for the race to start. I had Runmeter call out for negative splits, much like I did on my last 5k in April before my injury. I had been running and racing the previous fall and winter, and I thought I was in great shape, even though my heart rate was in the low 170's when I raced. I came in at 25:31, a PR for that distance.

When the race started, I realized that my headset had not connected to the phone. I was hearing Runmeter instead through the phone speaker. I didn't want to annoy anyone, so I lowered the volume. I barely heard what was being announced as the race progressed. There was one clock at mile 1, and I got there in 8:45. That made me happy - but I knew and felt that I had gone out too fast, and I knew that I would not be able to go any faster, or even hold on to that pace. It was an out and back course, with rolling inclines/declines. Past the turn around, the only water station sat - and I picked up a cup and slowed down to drink. About an eighth of a mile after that, I walked for about 30 seconds to bring my heart rate down from 175 to 165.
It got warm very quickly, it was 69 degrees when I left the house, and it was overcast to the east - controlling the rising sun's assault on us. By the time the race was 15 minutes in, the weather cleared and although there was a good amount of wind, it was a warm wind.

I came in at 9:01/mile - 2nd in my age group of 17 women. The 1st place winner (the same age as me) ran 7:30/mile. We posed together for a pic someone took.
There were 390+ runners all together, but I'm not clear on how many ran the 5k, and how many did the 10k. We started out together.

What bummed me out was that I really felt lousy. I so enjoyed running without the nastiness of breathing hard and feeling like I had no control. 

There was a 94 year old runner who did the 5k in 59:58! How wonderful! If I play my cards right, and consider running comfortably instead of knocking myself for a loop - maybe I'll still be running when I'm that old!

The back of his shirt said "Senior Feet" !

I signed up for CH. I kinda knew I would, but right now, at this very moment in time, I'm wondering how I will run it. Trying to stay at a healthy, aerobic heart rate, or try to PR it. I guess we'll see how I'll feel like training for it.

This week I start a part time job as a TA for a university out east every Monday. Combined with my full time job, that'll be 13 hrs on Mondays with travel. Nothing like making my life just a little bit more challenging!

Runmeter Data

Thursday, September 5, 2013

Gathering speed with monitoring HR.. or not?

65°, W 6, 77% H, DP 58

1M < 65 %
8 x 100m @ 85 % w/200m jog recovery
1M  < 65 %

These are all rough numbers. And although I believe I need a coach, I know I can't afford one, so that's not on the table at this point. But, like the same way I can't limit my consumption to 1 serving of Breyer's mint chocolate chip ice cream when it's in the house - when given the permission to run fast with the caveat that I stay under 165 bpm, it ain't happening.

I did read in the book that it is normal for your heart rate to continue to rise up to 10 bpm after a burst of exertion, like hills or strides. I'm wondering if this is what I'm experiencing. I should have looked at my numbers on the phone instead of waiting for Runmeter to tell me what my rate was. I think it reports every 10 seconds, and the number it reports was always 5 seconds ago. If you consider it takes me about 21-24 seconds to run 100m, if I wait for runmeter to announce my rate, the interval is almost over. I may have to bring out the magellan again, and see if that serves me better. It will vibrate to alert. And it's immediate.

It's all getting a little discouraging. Maybe I haven't been at it long enough. Maybe switching back and forth between devices will make it worse. Maybe I'm taking it all too seriously.  I've read recently that Runmeter is not very accurate (and also because of the cell phone limitations) when it comes to pacing. I've seen that when my sister races. Her finish times are sometimes way off the chip times.

Ignore the 4x400 description, they are really 100m. Also, subtract about 5-8 secs from each time elapsed, I think that's about right from when RM starts the clock to ends in between announcements. If that's not the case, then I actually got SLOWER with my 100's than I had been running them back in August. I guess I have to get back to the track and use the lap button again.

</ thinking too much>

Wednesday, September 4, 2013

Another late day run.

After work, 5:30 pm
77°,   W 10 mph,   UV 0,    42% H,    DP 53 

1 M < 65%
1 M    80%
1 M < 65%

Date   Miles       Avg HR     Avg Pace       Time
8/24   3             144            12:49         00:38:45
8/25   5             143            12:12         01:01:26
8/27   3             144            11:32         00:35:02  (mixed 65-80 %)
8/28   5             150            11:38         00:58:40
8/29   3             145            11:30         00:38:01
9/03   5             148            11:19         00:57:34  (mixed 65-80 %)
9/04   3             145            11:23         00:34:39  (mixed 65-80 %)

I was dragging it the first 1.25. I kept telling myself, "You've been on your feet all day, go home and relax". But somehow I ignored the voice in my head and plowed through. I knew I wasn't keeping my heart rate where it was supposed to be. But I kept trying, kept slowing down, kept trying to increase my cadence while figuring how to keep my breath steady. The 80% mile went by so fast, and it was so nice to run quicker. The last mile at 65% I was dreading. I didn't do well at keeping it at or under 65%. It  was closer to my usual 70%. I had to walk around mile 2.5. But I was not tired anymore by the end, just beset with doubt. 
An 11:30 pace!?  I should be training faster! Should I really run Cow Harbor!? 

There is a 5k race on Sunday. It's closer to me. I'll skip the 5 mile race in Huntington. That seems like a better way to train.

I will try to do that intermediate plan on the road tomorrow morning, strides and all. I've got Runmeter letting me know when the 100m are up.
I will trust in the plan. The race on Sunday will provide me with an answer. Then 1 more day to register for CH before the price goes up to $40. 

Tuesday, September 3, 2013

Sensibility prevails, and then a quick change of plans..

I was planning to do 4 miles yesterday to include some striders as part of the Intermediate plan in the book I'm reading on Heart Rate training. When I woke up, however, I was in more pain and had more stiffness than on Sunday. Selden's Hills really took it's toll. My right ankle was just not cooperating. I decided to postpone the training run, and give it more time to work itself out. I did an upper body and core workout in the middle of the day instead.

72°,   WSW 3mph,   97%H,   UV 0,   DP 71
This morning it was feeling much better, so you can imagine how pleased I was with myself that I made that decision. It was the first day of school, so my plans to run the track and the intermediate plan were squashed. I decided I would run 3 miles, just because I was coming off that ankle strain. My podcast was having a rough time of it, I could not get it to play continuously, so I was slowing down just enough while I was fiddling with it. That helped out my HR control over all, I think.
I felt great. I love running and not being tired. There's nothing like it. I wish I had been training like this in the beginning.
On my way back toward the house before mile 3, my phone rang. Imagine that.
And I was able to take the call with my BT headphones. There's a first! It was my 10:00 patient telling me she just wasn't feeling up to her visit this morning. I was able to hold a conversation with her while running! Just TRY to imagine that! 


So, knowing that I had extra time, and my ankle was feeling pretty darn good, I changed my plan to run another mile. While trying to maintain my HR at 70% max, I concentrated on using my gluts and hammies, and bending my knees more. Also, I've found that if I hold my waist up, out of my hips, my legs move more efficiently. The problem is remembering to do that! I noticed, though that every time I adjusted my posture and changed my form, my HR increased. I don't know if it's because I go faster because I'm more mechanically sound, or because I'm generating more need for O2 consumption because I'm using muscles in a way they're not used to. By the time I heard I had run the 4 miles, I was having a bit of difficultly getting my rate down again. But, I was still feeling so good, that I thought about going to 80-85% for another mile. I got my heart rate up to about 164 and tried to slow down enough to get down into the 140's again. Fun times to run quickly with plenty of energy. Overall, delighted with my run despite the weather. I was WET.

Date   Miles       Avg HR     Avg Pace       Time
8/24   3             144            12:49         00:38:45
8/25   5             143            12:12         01:01:26
8/27   3             144            11:32         00:35:02  (mixed 65-80 %)
8/28   5             150            11:38         00:58:40
8/29   3             145            11:30         00:38:01
9/03   5             148            11:19         00:57:34  (mixed 65-80 %)

There is a 5 mile race this Saturday in Huntington I'm considering. Just to see how I'll fare in a race. My heart rate is increasing right now just thinking about it. Is that a good thing?

Sunday, September 1, 2013

Back on home turf

73°, SSW 4, 92% H, UV 0, DP 70

Ouch. A stiff R ankle, and both TFL's are sore. Other than that, I was ready to go this morning. I made the decision not to try to run fast, and I'm glad I did. I really don't want to cause any additional problems as my form sucked just a bit because of the residual soreness from yesterday. I did find, however, that I felt better when I did pick up the pace, so it was a bit more difficult today to stay under or at 70% max, which for me is about 143 bpm. My average pace was 20 seconds slower than my last 3 miler, perhaps it had something to do with yesterday.

Almost everyone in Sea Cliff must be hungover. I got out about 7:30 - and although I saw a few runners, there were very few cars around.
So quiet!

I'm considering doing an intermediate level mixed run tomorrow, switching away from the novice level now that CH is a week closer.

How about:
1M < 65 %

1/2 M striders:
4 x 400m @ 85 % w/200m jog recovery

1M  < 65 %

This is in the hard day 1st week Intermediate. I'll have to get down to the track tomorrow then. 

And I will never bemoan the 'inclines' I run in my 'hood again. There are some short, steep hills in Sea Cliff that I've yet to run  - but the small inclines I run on a regular basis are insignificant compared to what I tackled yesterday. I told the Facebook group that run those hills as a club, that I had gotten lost and had to double back the way I came, and one of them said, -

"You missed the hardest part!"

Really???!? Gah.

And this is very interesting to me.. it looks like I had someone from government check out my posts..

Somebody in one of these departments:

National Park Service
U.S. Fish and Wildlife
Bureau of Indian Affairs
Bureau of Land Management
Office of Surface Mining
Minerals Management Service
U.S. Geological Survey
Bureau of Reclamation

I went to the website, and they have some really neat webcams of national parks and such. 

Alrighty, that's it for now. I'm going to try to muster up the motivation for a core or upper body workout, and then food shopping - but perhaps not necessarily in that order.

Have a safe and healthy holiday!