Changing Paces

Even after an early morning thunderstorm, the morning dawned sunny and warmed up quickly.  I had planned to get to the track today so took a chance that heat and humidity wouldn't be so severe as to not allow for some good quarters.

I need to get a better handle on my pace.  I've been so complacent on the daily runs that any past sense of pace has been lost.  So my target was to run 6 quarters with the first set of two at 1:30;  second set of two at 1:35; then last set at 1:40.  I take an easy lap between each quarter.

#1 was 1:28 and I could feel that I was pushing...#2 was tough and dropped to 1:34.  So 1:30 is too difficult for me right now especially in hot, humid weather.

#3 was at 1:33 and #4 at 1:35.  I didn't feel as uncomfortable and the 1:35 target seemed easier.

#5 was 1:36 and with an extra 1 minute on the slow lap came back with 1:35.  So it would seem that the 1:40 target is more reasonable for me at this time.

Now I just need to string a few of these together without the rest and I can call it a race (Saturday morning).

With warm up and cool down the session totaled 7 miles.  A 3 mile circuit planned yet tonight.  There is supposed to be a break in the weather so hoping for cooler, drier air soon.

Objects in the Rear View Mirror May Appear Closer than They Are

Perhaps I have been over-zealous in my plan to attempt the age-group record at this weekend's Duesey Days festival.  Most of my recent training has been slow and geared more for fat-burning rather than speed.  I'm fairly confident I have a good base.

Not a good base!

What I'm afraid I'm guilty of, is failure to accept the limitations brought on by arthritis in my knees.  In other words, I remember running smooth and fast as if it were a short time ago...but it's been around 7 years since the knee pain crept in.  Therefore, the title of today's post..."Objects in the Rear View Mirror May Appear Closer than They Are."

I intend to work through another track session this week and cut back a bit on the miles so I'll have some sense of being ready for a 2 mile race on Saturday. But my expectations have changed as the date looms closer.

A good run today, though, with 8 miles on the trails and another 3 mile hike yet tonight.

Toad

Sometimes I feel as if I'm being outrun by a toad. A baby toad at that.

10 miles yesterday and 8 today (in the heat) for a 64 mile week.

Leech

The holiday yesterday left me with only a couple of windows of opportunity to run so ended up with two 3 mile outings.

Today was another nice morning to get out so hit the trails for a 7 miler.  Came across a Painted Turtle on the trail and it had a hitchhiker...in the form of a leech.  I've not seen that before so took time to get a photo.

With any luck, I'll get out for a second workout at dusk tonight.

Let the Fireworks Begin

I've been acutely aware that my recent routine of easy runs and hikes has allowed for a fair base yet no speed.  I should have seen this coming last summer when I was struggling to hold 7 minute pace in my 5K events.

Last week's threshold work with the Runner's Flat group really woke me up.  So I made it a priority to get in some better quality miles this week.  Today I returned to the Mason City High School track where I've logged plenty of sessions in the past.

Not surprised to find crews setting up for a fireworks display slated for tonight.  They didn't mind that I run my workout if I didn't mind their equipment on the inside lane!  Bonus was I had some patriotic music playing while I ran my 4 X 400 with 1 lap between each.

Again, I was somewhat disappointed with my pace but happy to get after it again and with better focus.

5 mile total for the session and 3 miles scheduled yet tonight.

Beauty and the Beast

The beauty of a good run yesterday was that I began to feel as I did in past years when I could sustain quality training throughout the year or month or week.  I actually considered going to the track today for some more speed workout.  However, as soon as I got out the door, I realized I would not do very well at faster paces today...the knees just wouldn't cooperate.  So I headed back out to Lime Creek and chose some prairie loops again.

The trails, today, again supplied some "beauty" in the form of newly emerging wildflowers yet some "beast" with some dense growths of poison ivy.

Butterfly Milkweed

Purple Prairie Clover

Poison Ivy

An enjoyable 10 miles at an easy pace.  I hope to get in another speed workout yet this week, however.

A 3 mile recovery hike this evening.

Hog Wild

Guess the weekend got away from me and I didn't keep up with my posting.  A good stretch of weather and finally having a couple of goal races helped me stay focused!

Some steady runs in the mornings and some recovery in the evenings allowed me to hit my best weekly mileage in quite some time...62 miles for the week.  Yesterday was great with a run early then an evening at the gala hosted by Central Gardens of North Iowa at Clear Lake.  Pork sandwiches, lots of hors d'oeuvres, desserts, and keg beer.

Roast pork off the grill.

Today was busy with end-of-month reporting for Iowa Dept. of Natural Resources but I got out for a good run after lunch and included some of the prairie loops today.  Need to be mindful of running too close to Wild Parsnip though, as it can really cause some welts or rash.  7 mile run and a 3 mile recovery tonight.

A spectator along the trail, she's been getting less and less wary!

Wild Parsnip...do not run into this stuff.