Keep running

Little valley repeats of 1.23 miles with Erica.  Went slow until the last lap.  total time of 55.55, with laps of 9.48, 9.41, 9.37, 9.21, 9.19, and 8.09.

Mike

AM Slow 3.1 on the trails 5k with Erica.

AM   Trails 5k with Erica.

PM   I went to the LVTC 2 mile summer track series, i did not have any expectation, especially since it was 109 degrees when we left the car, and about a 10 mph wind.  By the time we ran at 7pm, it probably "cooled" down to maybe 105-106.   The sun was going down behind the mountain, providing about half the track some shade.

When we got started, after 150 meters, we were going slow, slow, slow, so I said what the heck, i felt good, and i took off in the lead, first lap in 82.46, and Devin Mancuso and Stephen Morgan were right behind me.  We did this 2 mile race two weeks before, but the temps were in the mid to high 90's, although it was a worse wind last time.  That time, i ran 11.11, Devin 10.23, and Stephen 10.14.

So they are obviously faster than I am, so the 82.46 must have felt easy for them.  2nd lap, i was still in the lead, and we ran 80.78.  They took the lead after that, and ran away from me, but i still ran the 3rd lap in 83.60, and the 4th in 84.03, for a first mile of 5.30.87.   I didn't think breaking 11 min in this heat was possible, but i was focused on breaking my time from last time of 11.11.  5th lap in 85.34, 6th in 87.54 (ugh), 7th lap in 86.57, so total time of 9.50, i needed an 81 last lap to tie my time from last time, and i ran a 78.07 for the last lap, so 2nd mile was 5.37.52, total time of 11.08.39.  I was pleased, especially since I felt so terrible 4 days before in Cedar City for the 5k on the track.  I am still kicking myself for that lame effort.

Devin won this time in 10.21, and Stephen ran 10.26.

Cheers

Mike

wandering around the trails with Erica for 5.4 miles.

I went to the Trent Park for mile repeats with Stacy Ross and Erica was also there.  She is done with her layoff, and slowly getting back into it.

We did 4X1 mile, rest was 2.30 minutes, probably too long.

We ran the Trent trail, down a mile, back, and then again.  I went 6.07.20, 6.05.03, 5.56.28, and 5.58.46.  I was pleased.

I ran the trails 5k in 23.34, then wandered around the park for another 1.3

Started some marathon training, with my longest run since last July.   I did the Trent 10k twice, with an extra 0.7 thrown in on the 2nd 10k.   My time was 1.39.22, so i was ok with 7.37 pace in the morning heat of Vegas.   I wasn't trying to knock it out real fast, just wanted to say I did it.

My 5k's were 22.50 going down on the first 10k, then 24.09 on the way back up, then 23.10 the second time, but then i ended up with a 23.30 coming back up for the last 5k, so my 2nd 10k was faster.  It was ok, but my foot was very, very sore.   Dang it.....the foot is not responding well.

Cheers
Mike