Fartlek + Progression Run, aka Torture. 6 miles easy, 15 x 90 sec. @ 10K pace/90 sec. easy, 2 miles easy, 2 miles hard. Average pace: 9:12. Weather at the start: 70°F, 46% humidity. Weather at the end: 81°F, 42% humidity. Winds calm. Not Bonnie's heat by any means, but still pretty warm. It's been a while since I did a long run because last Saturday was the 5K race and the Saturday before that I was travelling. It's also been a while since I've been on the Highline Canal Trail. So today I went back to slogging it out on the Highline Canal Trail. Next Saturday will probably be a wash because it's the last day of Trek. The trail is fairly shady this time of year, particularly early in the morning. Unfortunately, I didn't get up quite as early as I intended to. That's the story of my life lately. I started my run at 7:30. It would have been nice to start at 6:30. I've got to start getting to bed earlier so that I can get up earlier. There were a lot of people on the trail today. I saw a bunch of people from Team in Training at first, and then towards the end there was a group of teenage boys that I'm guessing were a high school cross-country team. They were pretty fast. Also, why is it that dog owners have to clean up after their dogs, and yet horse owners don't. There were a few piles left behind from horses on the trail. There were also a few horses and several bicyclists in addition to the runners on the trail today. It was quite busy. Now for my statistics. 6 miles easy: 10:11, 9:36, 9:31, 9:46, 9:50, 9:39 Fartlek intervals (This was supposed to be for 5 miles. I did 15 intervals except I didn't do the 90 sec. easy half of the last interval because I had completed the 5 miles at that point, and I had 2 miles easy coming up.) My pace on the fast portion of the intervals was: 7:44, 7:31, 7:34, 7:13, 7:33, 7:37, 7:47, 7:50, 7:35, 7:54, 7:30, 7:40, 7:35, 7:37, 7:42. 2 miles easy: 10:26, 9:58. 3 miles hard: 8:35, 8:42, 8:23. I really need to do a lot of housework and sewing today. When I got up this morning the thought occured to me that I should probably skip the run and use my energy to do those things. But of course, I used all my energy on the run and it will be a struggle to be anything more than useless the rest of the day. This is the story every Saturday. No wonder my house is a mess.
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