Ran a 10k in June (3 Viewers)

[koby925]

I did 12x400 yesterday afternoon on a dirt/crushed gravel trail. 200m rest in between intervals and 400m rest in between sets of 4. Suck index of about 160 kept some of the times high, plus much of set 2 was on a slight uphill, but I was pretty pleased with this workout

Set 1 - 87, 83, 87, 86

Set 2 - 88, 89, 87, 83

Set 3 - 88, 85, 79, 77

 

[Prince Myshkin]

just got back from a disney vacation with the family that saw me put on at least 5 pounds and run a measly 6 miles in a week. After driving 15 hours yesterday, I managed to slog through 4 miles today, but it wasn't pretty. I haven't had a chance to read through all of what I missed in here, but what I have seen is impressive as always. Good race Mac and koby I can't imagine 12 intervals in that weather.

 

[sho nuff]

After a squishy 5.5 last night...had a friend call today and say he wanted to see where he was at for a 5k and wanted me to run with him.

We sloshed out a 25:30 5k...not terrible for where Im at in training and fitness this summer getting back on track...nor with the thick humid air I was sloshing around in.

Would have been a PR...but only because I have not run a 5k in quite a long time.

I think I may go throw up now.

 

[SteelCurtain]

Hey fellas,

some good running going on in here.

I'm continuing my long road back to being in shape.

I did 12.5 miles on Sunday with a suck index near 160. Pace was dragging at 9:44. I just wanted to do the miles. In that heat, I'm glad I did.

I also did 9 miles yesterday morning before work. Pace at 9:23. I could have gone further but I had to get off to work.

I have an 8 mile race this weekend. It's a very hilly course. I've run this race 10-12 times so I know it well. My PR is 1:02 and someday I hope to break an hour. That won't be this year. I'd be ecstatic to run it in 1:04-1:05 given my fitness level.

I continue to lift weights which I really enjoy although its taking its toll on my running times I imagine.

I need I figure out if I'm doing a marathon this fall. Eyeing one in Maine in Acadia national park. Heard its very hilly. Since I'm not in PR worthy shape, this may be the year to do it and not obsess over time.

Keep up the Summer of speed fellas. I'll keep up the Summer of Sludge over here.

 

[parasaurolophus]

4 miles Tuesday night, 6 miles last night, 5k tonight.

Same course as last week. Thought it was tight with maybe a few hundred people last week. Going to be very tight with 1600. I usually dont get real picky about where I start(although I have come to realize this is adding at least 10 seconds to me time), but I am going to muscle up near the front and sand this thing so I don't get stuck at the first bottleneck where it goes from a city street onto a bike bath. I think that is at about .25 miles. I should be able to settle into my pace after that then. Last week when I got to that spot I had to basically come to a stop.

My son and wife are going to be there to cheer me on for the first time in one of these things too. They will be able to see me 4 times with minimal walking on their part. Hoping that can help with my time and allow me to break 24. Should be about 70 come race time too which is a lot cooler than the 89 from last week.

 

[Sean]

Koby - damn, 12 400's in that heat is impressive. Nice speed.

Prince - I'm going camping for a few days on Sunday. I'm worried I will turn to mush.Nice job getting in 4 today.

shonuff - nice impromptu 5k

SteelCurtain and para - good luck with your races.

Did 8x400 this morning. Weird people out a 5am today. Some dude was at the track when I got there and did like 2 laps in cutoff jean shorts and no shoes.

1.5 mi warmup @ 9:15

1:23

1:28

1:29

1:30

1:29

1:30

1:28

1:28

1.5mi down @ 9:00

Felt pretty good and have seen the speed increase each of the last 2 weeks.

 

[gruecd]

Hey, guys. So 4 days after a disapointing run on Saturday where I struggled to run 16 miles at 8:30 pace despite a reasonable suck index in the 120-130 range, I went out last night around 8 PM and knocked out a great 12-miler, averaging 7:38 pace and getting down to 6:47 for the last mile. Temps were about the same in the mid 60s, but the dew point was about 10 degrees lower, and that made all the difference in the world.

If I'm gonna run 3:0x in Minocqua, I'm really gonna need the weather gods to cooperate.

Great job to all you guys on some stellar running lately, particularly tri-man, koby, and Sean on some kick-### repeats. Keep up the good work.

 

[parasaurolophus]

Hey, guys. So 4 days after a disapointing run on Saturday where I struggled to run 16 miles at 8:30 pace despite a reasonable suck index in the 120-130 range, I went out last night around 8 PM and knocked out a great 12-miler, averaging 7:38 pace and getting down to 6:47 for the last mile. Temps were about the same in the mid 60s, but the dew point was about 10 degrees lower, and that made all the difference in the world.

If I'm gonna run 3:0x in Minocqua, I'm really gonna need the weather gods to cooperate.

Great job to all you guys on some stellar running lately, particularly tri-man, koby, and Sean on some kick-### repeats. Keep up the good work.

That's a hell of a run.nice work.

 

[MAC_32]

Weird people out a 5am today. Some dude was at the track when I got there and did like 2 laps in cutoff jean shorts and no shoes.

 

[gruecd]

Refresh my memory...who's all doing the half marathon in Naperville on 9/15? Jux, Annyong, and tri-man? Do we want to plan dinner someplace on Saturday night?

Also, where am I staying???

 

[Juxtatarot]

Refresh my memory...who's all doing the half marathon in Naperville on 9/15? Jux, Annyong, and tri-man? Do we want to plan dinner someplace on Saturday night?

Also, where am I staying???

Yes, us four.

You have a standing offer to sleep on my somewhat uncomfortable futon. I'm open to the idea of dinner the night before.

 

[sho nuff]

If anything screams great night of sleep before a race...its "somewhat uncomfortable futon".

 

[gruecd]

If anything screams great night of sleep before a race...its "somewhat uncomfortable futon".

My goal marathon is two weeks prior, and I'm going to be gone to FL most the next week at a conference. Not gonna be much of a "race" for me anyway. More of an exuse to just get together with the guys.

 

[Sean]

Hey, guys. So 4 days after a disapointing run on Saturday where I struggled to run 16 miles at 8:30 pace despite a reasonable suck index in the 120-130 range, I went out last night around 8 PM and knocked out a great 12-miler, averaging 7:38 pace and getting down to 6:47 for the last mile. Temps were about the same in the mid 60s, but the dew point was about 10 degrees lower, and that made all the difference in the world.

Good news. Keep at it man.

 

[tri-man 47]

If anything screams great night of sleep before a race...its "somewhat uncomfortable futon".

My goal marathon is two weeks prior, and I'm going to be gone to FL most the next week at a conference. Not gonna be much of a "race" for me anyway. More of an exuse to just get together with the guys.

With my daughter living back home, we don't have an extra bed ...so Juxt's futon is no worse than my basement. Dinner the night before would be good.

So am I hearing a little ptts'ing before the big showdown with Juxt? C'mon, big guy, you'll have two weeks for R&R after the Minocqua race, including forced downtime in FL. I expect some serious racing between you two. This is a Packers-Bears battle here.

 

[gruecd]

With my daughter living back home, we don't have an extra bed ...so Juxt's futon is no worse than my basement.

She and I can share a bed. I'll be nice.

 

[tri-man 47]

With my daughter living back home, we don't have an extra bed ...so Juxt's futon is no worse than my basement.

She and I can share a bed. I'll be nice.

....ew. Then again, if you fall in love and marry my daughter: For holiday gatherings with my wife's wacky family, you and I could claim it's our long run day and we could lace 'em up and disappear for a few hours.

 

[BassNBrew]

With my daughter living back home, we don't have an extra bed ...so Juxt's futon is no worse than my basement.

She and I can share a bed. I'll be nice.

....ew. Then again, if you fall in love and marry my daughter: For holiday gatherings with my wife's wacky family, you and I could claim it's our long run day and we could lace 'em up and disappear for a few hours.

I feel like I need a shower after these last couple of posts.

 

[koby925]

Hey, guys. So 4 days after a disapointing run on Saturday where I struggled to run 16 miles at 8:30 pace despite a reasonable suck index in the 120-130 range, I went out last night around 8 PM and knocked out a great 12-miler, averaging 7:38 pace and getting down to 6:47 for the last mile. Temps were about the same in the mid 60s, but the dew point was about 10 degrees lower, and that made all the difference in the world.

If I'm gonna run 3:0x in Minocqua, I'm really gonna need the weather gods to cooperate.

Great job to all you guys on some stellar running lately, particularly tri-man, koby, and Sean on some kick-### repeats. Keep up the good work.

Thanks. Nice run yourself!

 

[parasaurolophus]

German fest capuchin 5k in milwaukee tonight.

23:44

Actually walked twice and had to use the inhaler once, but managed to pick it right back up after. Very happy with the run and it is amazing what a difference the weather makes. One week later same exact course 46 seconds difference.

Very much enjoyed the german pils and potato pancakes after

 

[Ned]

Hey, guys. So 4 days after a disapointing run on Saturday where I struggled to run 16 miles at 8:30 pace despite a reasonable suck index in the 120-130 range, I went out last night around 8 PM and knocked out a great 12-miler, averaging 7:38 pace and getting down to 6:47 for the last mile. Temps were about the same in the mid 60s, but the dew point was about 10 degrees lower, and that made all the difference in the world.

If I'm gonna run 3:0x in Minocqua, I'm really gonna need the weather gods to cooperate.

Great job to all you guys on some stellar running lately, particularly tri-man, koby, and Sean on some kick-### repeats. Keep up the good work.

That's one of the best run's I've seen out of you in quite a while.

 

[worrierking]

German fest capuchin 5k in milwaukee tonight.

23:44

Actually walked twice and had to use the inhaler once, but managed to pick it right back up after. Very happy with the run and it is amazing what a difference the weather makes. One week later same exact course 46 seconds difference.

Very much enjoyed the german pils and potato pancakes after

Nice race, Para!

I may have discovered the reason I ran such a good race on 7/4. I haven't weighed myself in months, so I hopped on the scale this morning and it said 182. This would be my lowest gross tonnage since the mid 1990s. I will weigh myself at the gym this afternoon on a higher quality scale and see what it says, but clearly I am losing weight in spite of all the potato chips and beer. When I started running in '07 I was right at 200. Over the last few yearsI seemed to have settled in the low-mid 190s but it looks like I have shed some more recently.

 

[SayWhat?]

As I hit up more and more trails, I get more and more excited about running. I had about as cool of a 10 minute stretch of running as I've had while on a 7 mile run last night through a local park/trail system. I hit the trail head just as it was getting dark where I was first on a stretch of single track with enough vegetation on both sides that allowed barely enough for a person to run through just brushing by the leaves, followed by a 5 foot wide grass trail with no less than 15-20 rabbits loitering around, and finally a steep descent on a paved path in an extremely wooded section lit up by a bunch of fireflies.

Aaaaaand after much flip flopping on hydration, I pulled the trigger on the Ultimate Direction AK Race Vest (http://www.ultimatedirection.com/p-600-ak-race-vest.aspx). It should be here early next week, so I'll try to give it a go within the week and report back.

Good luck to everyone racing this weekend!

 

[parasaurolophus]

As I hit up more and more trails, I get more and more excited about running. I had about as cool of a 10 minute stretch of running as I've had while on a 7 mile run last night through a local park/trail system. I hit the trail head just as it was getting dark where I was first on a stretch of single track with enough vegetation on both sides that allowed barely enough for a person to run through just brushing by the leaves, followed by a 5 foot wide grass trail with no less than 15-20 rabbits loitering around, and finally a steep descent on a paved path in an extremely wooded section lit up by a bunch of fireflies.

Aaaaaand after much flip flopping on hydration, I pulled the trigger on the Ultimate Direction AK Race Vest (http://www.ultimatedirection.com/p-600-ak-race-vest.aspx). It should be here early next week, so I'll try to give it a go within the week and report back.

Good luck to everyone racing this weekend!

Cannot stress enough checking for ticks after something like this. Learned the hard way earlier this year when my wife got one.

 

[SayWhat?]

As I hit up more and more trails, I get more and more excited about running. I had about as cool of a 10 minute stretch of running as I've had while on a 7 mile run last night through a local park/trail system. I hit the trail head just as it was getting dark where I was first on a stretch of single track with enough vegetation on both sides that allowed barely enough for a person to run through just brushing by the leaves, followed by a 5 foot wide grass trail with no less than 15-20 rabbits loitering around, and finally a steep descent on a paved path in an extremely wooded section lit up by a bunch of fireflies.

Aaaaaand after much flip flopping on hydration, I pulled the trigger on the Ultimate Direction AK Race Vest (http://www.ultimatedirection.com/p-600-ak-race-vest.aspx). It should be here early next week, so I'll try to give it a go within the week and report back.

Good luck to everyone racing this weekend!

Cannot stress enough checking for ticks after something like this. Learned the hard way earlier this year when my wife got one.

Totally agree! I did a pretty good check when I got home, and usually do a second check within 24 hours just to be on the safe side. My wfie actually got Lyme disease a few years back to we're extra thorough now.

 

[Sand]

I did 12.5 miles on Sunday with a suck index near 160. Pace was dragging at 9:44. I just wanted to do the miles. In that heat, I'm glad I did.

Good grief. He-Man work there. Did you look like a (very wet) prune when you finished?

----

On my end absolutely nothing to report. Stuck in the middle of LA for the last three days on business (yeah - there is absolutely nowhere to go running around LAX). Making up for it tomorrow - 103 miles on tap in the Alabama heat.

 

[tri-man 47]

I did 12.5 miles on Sunday with a suck index near 160. Pace was dragging at 9:44. I just wanted to do the miles. In that heat, I'm glad I did.

Good grief. He-Man work there. Did you look like a (very wet) prune when you finished?

----

On my end absolutely nothing to report. Stuck in the middle of LA for the last three days on business (yeah - there is absolutely nowhere to go running around LAX). Making up for it tomorrow - 103 miles on tap in the Alabama heat.

Sand, you still targeting the sequence of triathlons in August and September? On one hand, the weather has made it tough for you to train. On the other hand, it hasn't killed you, so it must have made you stronger! It seems as though you'll be able to come out of the swim and bike legs in good condition.

 

[Sand]

I did 12.5 miles on Sunday with a suck index near 160. Pace was dragging at 9:44. I just wanted to do the miles. In that heat, I'm glad I did.

Good grief. He-Man work there. Did you look like a (very wet) prune when you finished?

----

On my end absolutely nothing to report. Stuck in the middle of LA for the last three days on business (yeah - there is absolutely nowhere to go running around LAX). Making up for it tomorrow - 103 miles on tap in the Alabama heat.

Sand, you still targeting the sequence of triathlons in August and September? On one hand, the weather has made it tough for you to train. On the other hand, it hasn't killed you, so it must have made you stronger! It seems as though you'll be able to come out of the swim and bike legs in good condition.

The sprint and the oly, yes. I think I will skip (and haven't signed up for) the HIM. Just not enough running - not only has the weather been tough, but the 50-60 hour work weeks have really hurt my volume. So, instead, I will likely abuse myself with an end of year capper by riding Six Gap. 11,250ft of climbing up near Dahlonega, GA.

 

[beer 302]

Went to the doc today to have the ankle looked at after taking this week off. She came back with what I self diagnosed this weekend, Posterior Tibial Tendon Dysfunction or tendinitis. Said to take two full weeks off from running but elliptical is ok, just no impact. If it doesn't heal up in 2 weeks then it's 3-4 weeks in a walking boot.

Not a fan but better than I thought, xrays didn't show any bone problems. We had a good discussion on shoes and treatment so it's 2 weeks of getting fat boys See ya in August!

 

[tri-man 47]

Good job, parasaur!

Any racing coming up this weekend for the group? Nothing's on the schedule.

 

[parasaurolophus]

12 miles today at 9:57. Furthest I have ever ran. Now I get to go to Vegas and reward myself.

 

[sho nuff]

7 miles today...nice and easy...HR stayed down nicely in the GA zone except for a bit of creeping on some hills at the end.

And for HR talk and football...I saw this just for Ned.

http://www.jsonline.com/blogs/sports/217240121.html

 

[Sand]

12 miles today at 9:57. Furthest I have ever ran. Now I get to go to Vegas and reward myself.

Damn - that's nice. So what are you going to do when you hit 26.2? New Zealand?

---

On my end, 103 miles today. Not so hot, which was nice. Some rain, but not too bad. Hung with the fast guys until mile 65 at a mandatory stop, then pretty much just fell off the tracks. Did get 100 miles in under 5 hours, and would have finished the whole thing in under 5 if they had marked well - got lost 2 miles from the end. Still I should be able to hold more power than what I did today. In either case it was a decent day - lots of room for improvement.

 

[koby925]

Ran a local 5k for heart disease today. Had this one lined up for awhile and even though I had a weird week and considered bailing (only ran 2 days after my 14 miler last weekend and golfed twice after not golfing in 2+years so I was really sore in odd places), I thought of this thread and you guys saying just get out there and see where you are. Plus I saw fast times in the past and this one was billed as a fast, flat course. Goal was sub 18 for sure since I ran 18:06 alone a couple months ago...hopeful for 17:30s-17:40s

Line up and 5-6 guys look legit and like a team. Found out later they run for a store in Durham. The gun goes off and three of these guys take off and it's clear from the start that they're the class of the field. Everyone kinda lets them go. I get into a pack of 6 including one woman. Not knowing what I can do without racing for awhile, I didn't want to go out too fast. But I also didn't want to lose this group in case it wasn't as fast as I thought. I check my Garmin ocassionally but that is much harder to do in a race with competition, I'm realizing. By the end of mile 1, the woman and another guy start fading back a bit.

Mile 1 - 5:36 - Hmmm. Faster overall pace than my old man PR last year of 17:22 but in that race I went out in about 5:13 or so. So I'm thinking this is a good start.

The next mile starts with all 4 of us kinda staying together, but then a young guy in the group throws down what feels like a spurt to me. One of the 4 guys drops off and me and the other guy try to hang for awhile but eventually the kid puts a gap on us. About halfway point in the race...where I generally start to feel like crap and lose focus. The kid starts gapping us more and I am content to run with the other guy letting him set the pace because I'm hurting.

Mile 2 - 5:56/11:32 ...Dammit I didn't think we slowed down that much...I guess the kid more or less kept pace.

Beginning of the third mile I feel kinda demoralized for slowing down that much and start doing math in my head realizing that sub 18 is in danger. Then about 2.2 or so I start feeling that I have more left than this current pace. I start picking it up, to the dismay of my running partner who starts falling back. Then I get kind of in no man's land again, but I can see the kid in my sights so he becomes a focal point to catch or at least keep pace with. 2.5, 2.6, I really start feeling tired but better knowing there's a half mile or so left. A turn at around 2.7 or so and I see I have put 6-7 seconds on the other guy and I become determined to at least keep my placement in the race.

Mile 3 - I remember passing it and thinking it said a 5:48 mile. I have it set to show mile splits so I was too tired to see the overall time, I just kept going, knowing sub 18 would be close.

I start catching the kid some more but it's too little too late. But when I see the clock and him approaching it in the 17:20's, I get excited. It turned out that my Mile 3 was 5:43 (I looked post-race) so I had more slack to work with sub 18 than I realized. Which was probably good because I saw the kid finish (in 17:40) and knew I had closed the gap which was once 18-20 seconds. I gave a little sprint at the end and came in at 17:49. (5:40 pace last .1)

The guy behind me finished in 18:03 and it was good I held him off because it turned out he was in my AG.

So I finished 5th overall and won my AG, which ended up being the most competitive AG - 5th, 6th and 9th. The first three guys ran 16:33, 16:41, 16:44. No complaints about the course...it was certified and definitely lived up to its fast and flat billing. Will definitely do it again next year and hopefully then I am more consistent. It's definitely a PR type of course. I'm a little upset with myself for not pushing more and trying to stay with the kid in the second mile, but I'm happy with the way I competed late and happy to get a 2013 season best.

 

[sho nuff]

After the 7;..decided to tear up a little path I had made out to my kid's play set. Despite the weed fabric...it was overtaken with weeds and in a bit of a drainage path that always took out a bunch of the mulch and shifted the timbers when we had a hard rain.

Most pain in the butt thing was removing weed fabric crap that was tangled up in? Yup...weeds.

Got it all torn up...raked bare...added topsoil and planted some seeds and reinstalled the stepping stones.

Ridiculous work that I probably should have done about a month or 2 from now for better temps...but good to get it done before my son's soccer season starts and Im dealing with coaching him

 

[sho nuff]

Great job Koby...nice AG win.

 

[Hang 10]

Koby you are a beast!

 

[Juxtatarot]

Nice job Koby! I knew you would run well! How was the weather?

 

[koby925]

Thanks, guys. The weather wasn't bad at all 75/68 (143 index) at the start.

This morning my right calf (which is typical) and achilles (not typical) are really sore. Hoping it's just normal soreness but the achilles has me worried. I get calf soreness a lot after races and speedwork.

 

[SayWhat?]

Awesome run. That's flying!

 

[Annyong]

Nice Kobes! That's cooking

I've been laying low since I've only got about 3-4 runs in the last 2 weeks due to a busy work/life schedule. Waiting for the woman to wake up and watch the boys so I can get out in this 56 degree weather and put 10-15 miles on these legs.

 

[Ned]

7 miles today...nice and easy...HR stayed down nicely in the GA zone except for a bit of creeping on some hills at the end.

And for HR talk and football...I saw this just for Ned.

http://www.jsonline.com/blogs/sports/217240121.html

Oh hell yeah. Move over Pats, I have a new favorite team.

Thanks, guys. The weather wasn't bad at all 75/68 (143 index) at the start.

This morning my right calf (which is typical) and achilles (not typical) are really sore. Hoping it's just normal soreness but the achilles has me worried. I get calf soreness a lot after races and speedwork.

Good race, speedy! Foam roll those calves and soleuses. Makes a huge difference.

 

[Ned]

Week 2 is done. More grinding, but legs are showing signs of waking up. Wednesday & Friday were very solid days.

Tue (8mi GA) - 8:42/150

Wed (12mi MLR) - 8:55/144

Thu (5mi Recovery) - 9:42/131

Fri (9mi GA) - 8:33/150

Sat (5mi Recovery) - 9:42/132

Sun (16mi w/ 8MP) - first 8 were a total grind with dead legs; 9:04/145. I was concerned I'd bonk the second half, but actually felt better running at MP effort than I did at LR effort. 8MP miles @ 8:13/163. Happy to grind out an 8:13, but know I have more than this in me.

55mi for the week.

 

[worrierking]

Great race, Koby. Wow!

Nice week Ned.

Just wrapped up a ten-miler. 58.3 for the week. I am right at 55 mpw since June 1, right on for my goal of averaging 55 from 6/1 through Labor Day. I've got guests coming the next two weeks, so my schedule might get messed up a bit.

 

[Prince Myshkin]

Nice race kobe! and good to see Ned back in the swing of things.

I had my first decent run in a while this morning. 8.5 (planning on 8 but apparently my math sucks while running) and felt stronger each mile. Started at about 10:30/mile for the first 4, felt good so I picked up the pace each mile from there on in, getting down to 9:06 for the last one. After trudging through 3 post-vacation runs this week where I was checking the watch every tenth of a mile, it felt good to feel good while running. Weather was fantastic (56 degrees when I got started) so that definitely played a part.

 

[Juxtatarot]

Nice week, Ned! But shouldn't MP be 8:00?

And, by the way, Koby, what's so hard about checking your Garmin for pace during a race? Slight turn of the wrist and glance down. Easy peasy.

 

[sho nuff]

Great week Ned.

 

[Prince Myshkin]

Just sitting around and happened to look at the bottom of my feet...holy hell I have 3 blisters each about the size of a nickel. I didn't even know it. They are all empty and don't hurt at all, so I guess the best plan is to leave them alone until they cause a problem.

 

[tri-man 47]

Awesome race and race report, koby. That's the cool part of 5Ks - every step, every turn becomes strategic when you're really racing it.

A big, productive training week for me with just five weeks until my marathon. The weather was wonderfully cooperative this weekend - some record lows, with morning temps around 60 at the start of my runs.

M: off

T: 7 miles - intervals (4 x 1 mile; 6:40, 6:28, 6:32, 6:27)

W: 8 miles - pace (7 mi @ 7:56, HR 145)

Th: 7 miles - 'hills' (40 reps up/down the stairs of a five-story parking garage)

F: 6 miles easy

S: 14 miles - pace (12 mi @ 7:53, HR 147)

S: 22 miles (8:48/mile, HR 136 ...total run time about 3 hours, 14 minutes)

I negative-split the two weekend runs (took about 5-6 miles for the legs to really loosen up!). 64 miles for the week. Now it's a light week, heavy again, then taper. Marathon goal pace is 8:00/mile (=3:30), and my pace work has been slightly below that. Compared to my last marathon training in 2011, the running is generally about 10 seconds/mile faster or, similarly, the HR is about 5-8 beats lower. My half-marathon HR tends to be low-170s.

To drive SFDuck, in particular, crazy: Today's long run was all in the city. Three different loops, allowing me to swing by the house and restock ..and per usual, no headphones. I did see two large rabbits.

 

[prosopis]

As usual you guys are all killing it.

I am still plugging along but the heat/humidity has certainly taken it's toll. Next race is labor day - 8 miles through saguaro national monument.