After 6:00 am meeting and before the 8:00 meeting, I was able to run with Mike D at Shell Ridge. It was a simple out and back to the second gate tail and back. We were not very fast--Mike was spent from his Zion run with the fast kids. They passed people who were surprised that they did the entire trial in one day.

Tempo run day. I ran from Shadelands and did 3 sets of 0.5M @ Z3, 0.5 @ Z4 and 0.15M recovery.

Set 1: 8:40, 8:13
Set 2: 8:28, 8:12
Set 3: 8:39, 8:12.

I think I am ready for longer Z3s on the tempo or maybe a retest.

Track work out today: Stride + 4x0.5M @ z4 + 4x200 meter @ Z5

0.5M (8:09, 8:05, 8:12), 200 (7:20, 7:09, 7:26, 7:28).

I can't believe I miscounted my 0.5M! All set were generally a little faster than they should have been--but not huge outliers.

Today's run is 8 miles. I'm going to break the workout into 2 parts of 4 each as Dennae has water polo all day. I got the first part in before her game--nice set on the canal trail by DVC. While not very hilly, it was much more hilly than the trail by Walnut Creek.

After water polo, I ran up Sessions to Lafayette Ridge and back to again. Well, it was super hot--higher than 90 degrees when I started. I felt like I was completly spent and between the 40 miles this week + the heat + the nutrition + the second run of the day, I was cooked.

Oh well--looking forward to the day off tomorrow.

Good week--except that I did not get stregnth workouts in. I need to double down on this next week.

Strong trail run today. 2200 feet of climbing. Generally I felt strong--but I did break my glasses on the run. Thank god for Costco--they fixed them for free--including putting new doohickies (stems) on the glasses.

Trail was Home, Deerhill, Lafayette Ridge, Briones Crest, Seaborg Crest , Crescent Crest,Briones Crest, Lafayette Ridge,Sessions, Home