Running warm up/down (grass) 11:37 1.13 mi (10:17 / mi) ahr:165 max:175 shoes: Leo (F-Lite 230)
Short warm up around the fields with Ian. Upper 70s, dewpoint about 55, sunny. So, warm with a bit of moisture but nothing extreme.
Since we were running past Cort's old back yard several times, I told the story of meeting John and Martha in Waitomo Caves, NZ.
Running race (track) 22:16 5.0 km (4:27 / km) +1m4:27 / km ahr:192 max:197 shoes: Leo (F-Lite 230)
5km Time Trial.
Well, it is what it is. This is probably about par for me right now, unfortunately, though it does allow me to set a "summer maximum" for the slowest allowable track 5k in the summer months. :-) I suppose, if I were a splitter and not a lumper, I could create a new category of runs, the track 5k, and then call this a PB. Take wins where I can get them.
Flew into Boston late last night, so the plan was a late morning run on the Concord track - a mutually agreeable location - with Ian. Weather was okay, hydration probably not superb, given the travel the day before, and obviously not awesome sleep, but I felt pretty good. I also had absolutely no nerves, probably because I had dropped all expectations of a fast run and knew that today would just be a measure of where I was, not an attempt to set a new PR.
The plan was to start on pace for 22 min, maybe a smidge slower, and see how that felt. Started a bit faster than 22 pace and had a pretty continual slow down until the end (see globe), though I was able to muster up a bit of a kick for the last 200. I really didn't have any oomph in my legs today, but I suppose oomph is what goes first when you don't train for oomph. I probably had a few more seconds in me today, not sure about 16 of them, but it might have taken an interesting road race to get it out of me. Wonder how much different the temp (close to 80F) makes. Certainly not much room left on the HR graph for more, though was it warm enough to push the AHR a bit higher than usual?
Many thanks to Ian for running with me - it would have been a chore without the delightful company.
Didn't get in much of a "cool" down, just some walking and then we jogged to Helen's for lunch.
When I got home I took my new Oroc 280s (yay! finally!) out for a spin around the house. They feel great, just like the X-Talons. I am looking forward to giving them a full test in Denmark.
Running (road) 1:07:09 7.35 mi (9:08 / mi) +204m8:25 / mi ahr:179 max:188 shoes: Needs a name (2140)
Evening run on the Sabino road with a group of fellow heat-loving maniacs (WOGgers, of course). About 100 when we started, down to almost 90 when we finished. But it's almost all in the shade in the canyon, so it doesn't feel that hot.
We started with 7 but lost Mark after about 10 steps due to a niggling niggle. Then Craig after another 30s. I was expecting a much more mellow pace (ahem), not that running up Sabino is ever really 'easy', but everyone had little jets on today. I was with Aly for a bit but had to let her go about halfway up. Just checked my race entry for here last year and it seems that it took me 34 min to go up, and only 35:30 today, not racing. That's encouraging. I used my extra potential energy to my advantage for the descent, until I got a stitch. Jogged the last ~2k or so. A very fine workout, even if it was a road run. ;-)
Run was followed by delightful loitering. Boone supplied tasty beverages.
Finally got a chance to see the results from my sleep study. Here are some interesting numbers:
% time in each phase of sleep / normal % range
n1 (drowsy): 3.4 / 5
n2 (light sleep): 78.8 / 50
n3 (slow-wave/deep): 2.3 / 15-20
REM: 15.5 / 20-25
My sleep 'efficiency' was high (go figure), but it appears that I get lots and lots of light sleep, less REM than normal, and very little deep sleep. I did not wake as much as usual, nor did I have any really weird dreams (that I remembered) so I'm not sure how typical a night it was.
Supposedly my pulse ranged from 33.4 bpm to 81.7 bpm. I spent more than half of the night on my side and the rest on my back. None on my stomach (or 'upright', whatever that means...). No problems with oxygen or breathing, and I had normal limb movement.
I'm not really sure how helpful this is, since reading the information hasn't made me any less tired. ;-)