8:15 am at OC; Court, JH, Blake and me. 56 degree "gun time" as we simulated next weeks Tulsa Run 15K 9am start; we did the warm-up routine for this race including 1.5 mile easy run, drills, striders. Today has similar weather to what is being forecast in 1-week; hoping it is cooler and less windy. 10-15 mph NNE; 46-48 DP and partly cloudy. Ran in my new Boston Boost; they don't feel fast in a 5K-10K way...but moved me fast enough on this run simulating a 15K and also greatly protected my legs as zero aches/soreness post-run (fingers crossed that is also true later). So with a hilly profile these will be my race day shoes.
TR simulation was 1 mile of mostly flat (mile 1 at TR is actually slightly downhill leading into 2 rolling miles of significant hills). Then we moved into adjacent neighborhood where I have a 1/2 mile hill loop and did 2 miles on that; then ran ~.5 back to cars on flat trying to get back on goal TR pace after running hills by effort.
I had 21:19 for 3.47. Mile 1 was 6:02 and I was limiting my pace to avoid going out to fast. Hill miles saw a 30-40 swing going up and down: Mile 2 = 6:15; Mile 3 = 6:12. I heard myself start wheezing which haven't heard in awhile; hills do that to my asthma and also high pollen day. Back on the flat I just tried to run managable effort and was back on 6:02. Overall average was 6:09 for this over half of distance hilly run. Very pleased about effort and time. My legs were feeling cumaltive fatigue going up the hills due to high mileage. I also feel heavier, but actually haven't weighed this week.
Finished out with easy run and chat. Then got a reward for finishing! M&M's like the old TR days. Ended group day by going to Starbucks.
P.S. Last 8 days put me over 100 miles
Lifted lower
Hip work
ART | 