Back hurdling hydrants, and phone punch down panel boxes (not sure what they’re actually called). Nearly biffed it on that last one as I forgot to take into account the fact that I was going downhill.
Went for a six mile run. I had forgotten how fun it is to run downhill for a mile and a half after having gone uphill for almost two. I ended up getting a 5K time faster than my race time.
Suburban Waxing Moon
The sun was setting as I started, and it was almost completely dark as i was finishing. I harvested some zucchini when I finished.
Last week I ran one more time. I planned to do six miles, but as I was finishing, decided to add 0.2 miles to make it a 10K. So it was my first run of 10K for a long time.
There wasn’t much special about it (it took almost 1:18:00), but I did have a fastest pace of 5:00 and an average pace of 7:18 in my last 0.1 miles despite being quite beat. Then I thought about how in high school, that 7 minute pace was my easy run pace.
Cycling
I didn’t run more last week because I went for bike rides instead: 18+ miles on the 17th, 26.2 miles on the 20th, and 35.2 miles on the 21st, for a total of just over 80 cycling miles last week. That 26.2 took me just under two hours, but taking out traffic lights and such, it was about 1:45.
The 35.2 took me 2:53:50, but 2:43:09 moving time. I was kind of beat before I was headed home. I stopped for a tiny rest at a place with a great view. I didn’t take pictures that time, but I had rested there on Labor Day, and took some then.
7 Miles and Hills
Today I decided to go for a seven mile run, because why not? I also decided to do a hill workout. So I ran three miles or so to a great hill by a river. I forgot to press the lap button for my first time up, which was going to give me a nice, slow baseline. Oh well. I ran up twice more, each time trying to go fast.
My first fast lap up was 0.09 miles in 0:43.1. Second was in 0:45.9. I was a little bummed that I didn’t get my second lap faster, but, my average pace was 8:04 and 8:41 on an average of 5.3% grade (there’s a fair bit of not steep distance, followed by steep stuff). And, my fastest pace for the run was not downhill, it was on my first uphill, 5:33.
My first ever 50 mile bike ride was yesterday. I made it all the way around Bear Lake (Utah and Idaho), but the distance was only 49.6 miles or so, so I made a U-turn and got another 0.2-ish miles before heading back. When I finished, I was at 50.15 miles.
Stats:
Time: 4:06:36
Average speed: 12.2 mph
Fastest speed: 34.5 mph
Estimated Calories burned: 2033
1076 feet ascent / descent
The last time I tried (3.5 years ago), I didn’t make it all the way around. The last seven miles killed my average this time, and last time I don’t think I would have continued somewhere in that stretch.
The hill that I thought of as huge last time, didn’t seem as big this time, so much so that I kept looking for the next big hill, and never got to it. Glad I tried to get a fast speed going down the last hill.
Paused to capture the view on the east side of the lake
Four miles. Plus a 0.1 speed challenge. Even though I already did four sprint segments.
Stats:
4.1 mi
49:28
Fastest pace 4:30 during last 0.1 mile
Also the fastest for the run!
Average pace for the last 0.1 mile: 7:02
The big downhill:
0.09 miles
0:35 time
6:38 pace
The second big downhill:
0.08 miles
0:29.5 time
6:06 pace
I slept decently last night, so my body battery wasn’t stuck at 5 like it was on Friday. It’s now at 20, with my workout impact of -22. My 965 estimates I lost almost 0.9 liters of fluid. Good thing I’m about to replace it.
While running the 5K on Saturday, I realized I’ve been going too easy on myself during my runs. So today I decided to do a fartlek run. Running solo, I figured it would be good to create a playlist to assist with the workout. I included songs with varying tempos, both internal to the songs and between the songs. Gina by Blues Traveler is crazy fast. Antarctica by Midnight Oil doesn’t speed up as much at the end as I thought it did as a teen, but it should still work. Mary Mac, all three versions, performed by Carbon Leaf, speeds up through the song instead of jumping from slow to fast, so if I’m not careful, I’ll miss when I need to go faster. Jimmy Sharman’s Boxers (Oils) works surprisingly well. Bells and Horns in the Back of Beyond (Oils) works well, as does Lucky Country (Oils). Summer Song (CL) doesn’t work as well at the end, unless it’s downhill. There’s a few I didn’t get to tonight; perhaps by the weekend I’ll have refined the playlist. Continue reading →
Henry Hurdles Hydrants 