SUNDAY SLOOOOW RUN

RUN: 9.6MI / 14:36 AVE INCLUDING 2 PIT STOPS AND 1 FRIEND STOP / 4:1

Thought before the run:

• Getting ready to run the half in SF try a pace run shotting for 12-13 min.
• run at waterfall glen on the hills
• focus on walk time keeping pace at 16:00 or lower

Overslept again-Brian called at 3am and woke me up to left me know they had made it to Bristol. It was hard to get back to sleep. Out of the house at 7:30am. I packed four bottles for my fuel belt, sport beands, and some gushers. Got to the trail and it was already 78 and climbing with high humidity.Here are my mile times:

1. 15:03 1 big hill
2. 14:01 1 med. hill and pit stop
3. 13:43
4. 15:58 #2 pit stop -nice port-a-pot with tp
5. 12:57
6. 13:37
7. 14:29
8. 14:35 Brian called from bristol
9. 16:57 Ran into 2 biking friends and chatted
10. 7:32 (.6 mile)

By the time I finished it was 85. The distance was shorter than the 11 that I hoped for but it was a good hill workout. I want to do it again next weekend then taper alittle. I am running the Chicago Distance Classic 2 weeks after SF.

Thoughts after:

• Just barely made it on water/ need to also bring gatorade
• Liked the sport beans- but don't inhale too big or you'll suck it in
• pace slower due to heat?
• felt good at the finish distance will be no problem but what about 3:00hr course limit with hills.
• Stay focused on the walk part of the intervals.

Week review:

Run- 15.6 miles 3:35 Bike 45 miles 3:30 Elliptical 30 min