15th Annual Cuyamaca College 6K, October 29, 2016

The 7th race of the USATF SD-I Association's Dirt Dog XC was held at Lindo Lake in Lakeside, CA. The start time of 8:00, for boys and girls, old, and young, had us up and out the door at 5:30am for the 70 mile drive. (After, of course, our customary morning espresso) We arrived as the sun was just rising.

Sunrise in Lakeside, CA

There is no parking within the park itself leaving us with a short walk to the registration table. I signed, paid, and headed out to preview the course which was 2 and a half loops over macadam, dirt, sidewalk, and grass. There were a lot of ducks and geese that were in for a rude awakening.

 

Ducks

 I headed over to the start line, a simple chalk marker seemingly placed in a random spot that I would have missed had not it been for the runners milling around. About a hundred meters out was a hard right with three or four wooded post designed to keep out autos, and appeared to have a secondary purpose of maiming runners.

 

I positioned myself appropriately, not in the mood for chit-chat, and wait for the go signal. Soon we were off.

 

Cuyamaca Start

 

I safely negotiated the wood posts and found myself boxed in as the trail narrowed. It was about a half mile in before I could move. Mile 1 was just under 6 flat, ok for this course but a bit quick for the way my legs felt. Mile 2 started on a wet grassy area, transitioning onto a sidewalk and then back on a dirt path. Mile 3 started at the end of the dirt path and we jumped onto a sidewalk returning to the start area at about 2.5 miles.The final loop was the balance of the race, I hung with a couple of female runners. Together we caught and passed a few competitors. Then, about 800 out, one pulled away and dropped us. I managed an ok finish.    

 The Gory Details:

Posted:
24:16 (6:31 per mile pace)
3rd in 50-59 AG

According to my GPS watch:
24:15 (6:15 per mile pace)
Mile 1 5:59
Mile 2 6:15
Mile 3 6:24
Mile .88 5:37

The truth, I suppose, is somewhere in between.

I've been slackin' a bit, looking forward to getting back to some longer distances, maybe the trail series next year. The XC thing has been fun, harder than I thought. And I've managed to maintain a tentative 6th or 7th place in the 50-59 AG series. It wasn't a goal, but there ya go! On the brighter side I have almost completed the entire Dirt Dog XC Series and am one race away from receiving the ever coveted Iron Dog recognition!

We left directly after the race took the scenic drive home.

Somewhere around Poway

 We headed over to Temecula to taste the wine at Mount Palomar Winery. It was live music Saturday on the patio. We strolled into the tasting room where a splash or two of wine was offered. We then purchased a bottle, borrowed two glasses, sat in the shade and enjoyed a fine afternoon.

At Mt. Palomar Winery

Anyway, the remaining race of this Dirt Dog Series, an 8k, is the USATF SD-I XC Championship at Mission Bay in San Diego.

2nd Annual Crazy 8′s 5K September 24, 2016

Rancho Bernardo Community Park in Escondido, CA is the site of the fourth race of the Dirt Dog XC Series. The Crazy low entry fee of  $10.00 helps support Mission Vista High School XC Teams. This is the fourth race of the USATF-SD Dirt Dog Cross Country Series. Seven XC races plus one championship race. Combined points of your 3 best races plus the championship race points (double points) determines the winner. Same rules for teams. Be there or be square. The race series has an interesting history that you can read about at dirtdogxc.com.

Up early we again enjoyed a couple of espressos before hopping into the car for the 40 mile drive south on the Avocado Highway.



I15 in Fallbrook, CA

 

Along the Avocado Highway

Another beautiful morning in South County Riverside/North County San Diego. We arrived in a timely manner strolling over to the bib pick-up area and spotted a dog park and many dogs frolicking actively in the early morning sun while their owners sleepily sipped coffee. I was feeling a bit less frolicky! This Cross Country business is quite different from the road racing series. It has taken some time to get trail legs, but I feel stronger.

I have been trying to bump up my mileage, mostly for the SD-I XC Championship in November, despite not having any time or desire to run bigger miles.

I skipped registration for the 2017 Boston Marathon as I wanted to focus on running locally. I really have been wanting to run the Bataan Memorial Death March Marathon in Alamogordo, NM. I have two Uncles that were killed in the Shin'yō Maru incident, while I never knew them my Mom was always remembered them to me.

Long story short, I'll speak with Amanda about it and see if I can prep for the 2017 or 2018 run. I ran 12 miles Sunday when JoAnne and I took a drive to Carlsbad so I could have a change of scenery and run along the 101.

But I digress....


I pre-ran the course as my warm-up, starting on wet and soggy grass which lasted about a half mile. These folks are not shy about lawn watering. Crossing a paved parking lot the second half mile started on a dirt trial. At 3/4 mile was a 50 or so foot hill about a 1/4 mile long.

Then it was a mile downgrade with hard U-turn on the trail/road at 1 3/4 miles that sported some loose sand last year but was packed when I ran through today. Still a tight turn though!

There was also a nice view of Lake Hodges which I am sure I would ignore during the race.

Nice view of the lake.

It was beginning to warm up out of the 50's and into the 60's, still a nice morning. I headed back to the start area on the final mile, a slight up grade, crossing the parking lot again and onto the grassy and soggy finish area.

I looked around for Joanne who was kind enough to carry around my gear for me even though I am cranky before a race. My shoes were soaking wet and I wanted to change. Where was she?

My Sherpa

Changing from my spiked to my into my spikeless near a conveniently located, and comfortable, recliner sofa I was ready to go!

 I relaxed a bit while waiting for the start. I chatted a bit with teammate Patrick L, still on the DL. We, the San Diego Track Club, just made the three runner minimum to score points in the race series.
There were some instructions fro the starter that I failed to hear. There were some HS runners lined up behind us. I was not going to let one of them by! Then! Everyone started running so I...well...joined in. Amanda suggested a 6:10 first mile. The grass was soggy, so it was a bit of work to hold pace. The course crossed a sidewalk and my wet shoes slipped a bit giving me a scare. Soon I was on the trail and feeling ok.

The hill at 3/4 reminded me of HS XC and I pushed a little harder passing a couple of runners.

I felt my GPS vibrate and saw my 6:05 for mile 1. Just about right. As I approached the top of the hill a shadow began to grow to my left. I heard a runner gaining quickly. I glanced at the shadow's head and saw a bouncy ponytail. I then realized that I was about to be chicked! She appeared on my shoulder and I said "Go get em." She said "grr mmm hill" I pushed a little but she pulled away.

Mile 2 headed down a bit toward the lake. About 1 1/2 miles I saw the leaders that had already turned at 1 3/4. I closed on one Jamul runner and followed him through the U-turn and made the push to pass.

About 1 1/2 miles in.

He didn't go with me so I had to work the uphill alone. I knew there were a couple of 50+ guys chasing me and some series points. I clocked mile 2 at 6:01, a bit surprised and happy! The balance was uphill and then on the wet grass to the finish. My legs were a bit toasty, mile 1 and 2 quicker than I've done this year, and I ran 6:36 for mile 3. Considering mile 3 was uphill, a lot, and I went out a bit above my current fitness, I'll take it.

Approach to the finish line.

5k's are too short for me. I am so used to long road races that each XC race has been a learning experience. I am pleased with my opening 2 miles and did press during mile 3. Each race has demonstrated improvement in my fitness. This is a fun course and it did remind me of the courses I ran in HS in New Mexico. As they say, "Back in the Day."



Not a good look!

The gory details:
Official 19:19
Place 24th
Age Group 50-59 3rd
Age Group 55-59 2nd

We stayed for the awards ceremony, I received the 2nd place medal in the 55-59 year old age group. Decent, but I was trying to get the 100 winner points! Actually it is a very nice XC medal!

2nd 55-59 AG

JoAnne and I took the drive home and enjoyed a relaxing breakfast in the backyard. A quick shower and we drove over to Karl Strauss Brewery in Temecula for an Artisan Cheese Board and Beeramisu.

Next race takes me back to San Diego to...the 51st Annual Ursula Rains Balboa Boogie 5K @ Morley Field, San Diego CA. Great another 5k! OK less beer, more footspeed!

Bonita Stampede 8K September 10, 2016

@ Sweetwater Regional Park, Bonita CA is described as "... a challenging European style race through scenic Bonita trails. Includes rolling hills, hay bales and cheering support along the way!

Uh... I clocked the first mile at a comfortable 6:08 pace. Then the fun began....

We woke early and enjoyed a couple of espressos in the warm Murrieta morning. The drive down took over an hour, including some wait time due to an auto accident on I15. We luckily grabbed a parking spot close to the start area. Running a bit late I jogged over to the registration tent and picked up my bib. It was 35 minutes to the start, so I quickly laced up my spikes and headed out for a warm-up. This was a single start race, both masters and open in the same race, and everyone was on the trails. It was low 60's with overcast skies, a perfect morning.

I headed back to the start area and found a spot on the left outside of the crowd as the first turn was a hard right about 50 meters out. The starter gave the instructions "if you miss a turn...it's your own fault." Then we were off and running.



Bonita Stampede 8K Start

Mile 1 was comfortable although I was breathing dust from the front runners. The course was a mix of sand, and loose dirt. About a quarter mile in was a wash created to control rain runoff. It was a bit shaky as everyone was stuffed through the short and narrow dip in the trail. At mile 2 an almost imperceptible rise began. At 1.9 miles it was "welcome" to the sandy zig-zaggy uphill. I clocked mile 2 at about 6:35. From mile 1.9 to 2.15 was a climb of about 100 feet. At the top of the rise I could see the leaders climbing a second hill and I knew this was going to be fun. The first climb was followed by a drop of 40 or so feet followed by another 90 or so foot climb. Cheering HS age kids were providing support along the way. Mile 3 was a 7:15ish, and I was ok with that!  Mile 4 was a rolling down-hillish run that I covered in 6:36 and I gathered myself enough to finish mile 5 in 6:22! I almost forgot...somewhere between mile 4 and 5 was the last of 3 hay bale jumps, I hurdled the 1st with grace, stepped on the 2nd, and cursed on the 3rd. Feeling pretty good overall I held the last mile together. This XC stuff takes some getting used to, and I feel stronger running on sandy trails.



Finish Line In Sight

The gory details...: 
Overall 53 of 154
6th in 50-59 year old age group
4th in 55-59 year old age group

We, SDTC, had enough runners to score in the Dirt Dog CX Series but the standings have not yet been posted. And I think(hope) my position (currently 3rd) in the 50-59AG will not change.

JoAnne and I then took a short drive over to old town San Diego for brunch and refreshments.

Refreshments at Old Town Mexican Café

Next stop Crazy 8's 5k at Rancho Bernardo Park on September 24, 2016

52nd Annual Balboa 4-Miler September 3, 2016

Waking early we headed out to San Diego's Balboa Park, home of the San Diego Zoo, Food Truck Friday, and the Footlocker Cross Country National Championships.

Arriving fashionably early, parking was easy, we strolled over to the registration tent for bib pick-up. I had not previewed the course so I warmed up by running an out and back over the final mile. A portion of this included the infamous zig-zag hill. Feeling appropriately warm I headed over to the start area which was a large grassy field.

Greeting a few runners, I have not obtained a San Diego Track Club singlet yet, I received a few strange looks and questions about my Dahlberg-Kourtz Distance Project singlet.

Then after a few instructions from the starter, we were off and running. I clocked a flat mile 1 at 6:25, at the bottom end of Amanda's suggested opening pace. Suddenly there was a 100 foot drop over the next quarter. It would not have been so bad except that it was concrete covered with loose sand and leaves and a hard right turn at the bottom. I somehow survived and was now running on loose sand and dirt parallel to RT 163. Mile 1.9 to 2.0 was a rather arduous, and unexpected, 100 foot climb and my pace dropped to 6:42. And then just before mile 2.5 was a steep 50 foot drop. Then began a looping mild upgrade until mile 3.5, at which point I returned to the top of that aforementioned 100 foot climb. Now it was a 100 foot drop. Good times. After the downhill it was a short flat and sandy run to the start of the zig-zag hill and about a 1/3 of a mile to the finish. I managed to pass a couple of runners on the hill and one on the home stretch. Mile 3 was tough at 6:53 and mile 4 was a humbling 7:14. One runner easily passed me just before the chute. I once again handed over the tear-off portion of my bib. Tough course. I'll do better next year.
 
Our team, SDTC, took the win and the lead in the Dirt Dog Series lead after 2 races.

The gory details:
27th Overall Master Runner
4th in the 50-59 AG
1st in the 55-59 year olds.

AG Bling

JoAnne and I headed out to Old town San Diego for brunch and refreshments.



Refreshments at Fiesta De Reyes

Next stop and the third race of the series...the Bonita Stampede 8k, European Style XC, on September 10.

11th Wild Duck 5K August 20, 2016

My training has been going fairly well considering it has been over 90 degrees, every day, all summer long. To make matters worse, I hopped on the scale Friday night and saw that I was 4+ pounds heavier than the day before the Boston Marathon!

Waking early on Saturday JoAnne and I took the 40 minute drive to Oceanside. (it may be Vista I haven't figured out all the town lines yet)

Guajome County Park is located near nurseries, farms, and farm stand's that offer Citrus, Avocados, and other tasty foodstuff. It is a popular place that offers camping as well as hiking. It has become the location of the 1st race of the San Diego Imperial association's Dirt Dog XC Series.

We parked and strolled over to the start line and bib pickup. This was to be my first race as a member of the San Diego Track Club 50+ Team. Three races were scheduled, the Masters 5k, the Open 5k and a Junior 2 mile. There were some local High School XC Teams working out and it appeared that at least one team was running the open race.

I headed out to warmup and preview the course. The first 3/4 mile was slightly graded uphill which quickly turned into a rather harsh uphill. After the first mile the course was flatish, one hill at 2.5 miles followed by a downhill to the finish.

Returning to the start area, the temp was rising and it felt marine layer humid. I stood around chatting for about 15 minutes until the starter arrived.

After a few announcements we were off!

Amanda had given me advice on the running the first mile that I either had forgotten or ignored. I reached the first big hill and worked it a bit too hard. Anyway, I passed Mile 1 in 6:11 and knew that the heat, and that hill, were going to chip away at my pace. I tried to hold the pace as the course, a mix of sand and packed dirt, flattened. Mile 2 was 6:18. Mile 3 was a loop near the lake and through the picnic. At 2.5 miles there was one final hill that quickly deposited everyone onto a downhill straight dirt road toward the finish. I was hot and covered with sweaty dust (or dusty sweat).  Either way, I tried to press down and make a decent run for the finish chute.

Crossing the finish line I was instructed to hand over the tear off portion of my bib.

Official time 19:36
2nd in the 55-59 Age Group
7th in the 50-59 Age Group
27th Overall

I haven't figure out how to find online results...no Coolrunning. But I believe I do pick up some points for the Dirt Dog XC Series Individual competition. And I am not sure how we placed as a team.

The awards ceremony was short with the biggest giveaway of shirts, hats, and swag as I've never seen. I snagged a nice SDTC sweatshirt and Dirt Dog Dogbone medal for my effort.

Afterward we took a short drive to Carlsbad for pizza and refreshments followed by a lazy walk on the beach.

Next stop, the 42nd Balboa 4 Miler in San Diego, September 3, 2016

2015 National Masters XC 5K Championship October 18, 2015

JoAnne and I loaded up the van with snackages for the three hour drive to Saratoga Springs, NY. This was to be my first XC race in 40 years. The last one was October 1975, in some hostile desert or mountainous region of New Mexico. Apparently not getting any smarter over the last four decades, I decided that it was a good idea to sign up for this race. After the drive, and having our pockets picked from Worcester to Albany, down "The Pike" we arrived in a most beautiful area, the Saratoga Springs Spa State Park. Parking was plentiful and close by the start area. And the air temperature had warmed to a balmy 40 degrees! A bit like my first race back in February, at the Amherst 10 mile.

I was greeted by in the parking lot by CMS teammate Mr. "Only One Hill" himself, Dave Dunham. He kindly directed me to the Strider encampment. I walked over and gave greeting to the 40+ team as they were preparing for their warmup.

CMS 40+ Masters Team
(Photo Credit John Griego)

I asked Jim Pawlicki the whereabouts of the Bib pick-up area. He pointed and and we strolled to the tent where some friendly representatives handed, to me, my front and back bibs.

I decided to do a course preview and jogged down the long grassy start area. The course was well marked and there were guides giving directions at every turn. I reached a sharp downhill at about 1/2 mile in and reminded myself to run wide to avoid the crowd crush. After crossing the bridge over Geyser Brook I reached an uphill on Picnic Lane, which I came to discover, was no picnic! Cresting the hill, there began a loop, and mile 1, that returned me to the same hill and back down to the brook. I ran along the bank, which has great views of Geyser Brook. Crossing another footbridge further down I headed toward mile 2 and a short but rather sharp hill called Femdell Hill.

Femdell Hill
(Photo Credit John Griego)

At the top of this hill the course was relatively flat/rolling to the finish. I stopped at 2.6 miles anticipating the arrival of the 40+ Master runners. It then began to snow and hail. Soon the runners arrived and I was pleased to see the CMS team closely stacked up front. It appeared they had the 5K XC Title in hand!

Race Leaders
(Photo Credit John Griego)

Team Running
(Photo Credit John Griego)

I was getting cold and ran back to the van to warm up a bit. After the Women's race started and was about 15 minutes in, I walked out to begin my warm up.

Pre-Race Happiness
(Photo Credit JoAnne Griego)

 I joined Dave in an open starting lane and after a few instructions from the starter, we were off and running! Although I was going out at or a bit quicker than planned it seemed as though I was getting swallowed up by the crowd converging on the first hard right turn at the end of the straightaway.

I failed to follow my own advice, hitting the inside turn on the first sharp down hill and barely kept from doing a major face plant. Crossing the bridge and cresting the first hill I was sucking wind and I heard 6:05 called out at mile 1. Negotiating the big loop and back downhill I recovered a bit and found myself with a couple of M55-59 age groupers. We ran along the brook, which seemed a little less scenic than when I first passed. Crossing the second bridge, and despite the fact that I was getting tired, I was having fun. We approached Femdell Hill and I knew that all the hill repeats, Amanda had me perform, would come in handy. Halfway up, at mile 2, I heard 12:27 called out. I reached to top of the hill, hoping everyone felt at least as bad as I did. The course was flat(ish) now and I tried to press down to pass the runner in front of me wearing a M55 back bib. Every time I would close, he found a bit to hold me off. I think this chase kept the runners behind me from closing as well. We exited the woods and people we calling out names and encouraging runners. I could see the finish banner and could hear runners behind me and tried to catch the guy in front of me, but my legs were toast; however, I managed to not be passed.  I forgot to stop my watch...but I didn't care. I was tired, had some fun, and was ok with the effort.

Holding on!
(Photo Credit JoAnne Griego)

The gory details...

Finish Time 19:14, 6:12 per mile pace

6th Place, 23 total M55-59 Age Group
31st Place, 58 total M50-59 Age Group

While I need to relearn how to run XC, I had a great time. I'll be back!

Seasons 20K September 6, 2015

I wasn't feelin' the love for another long road race. Especially on a course that promised hills, summer heat, and dreaded humidity. I did sign up for this, running distances from 5K to 42.2K, to enjoy the pleasure of competing. And enjoy it I will! We hopped into the van and took the easy, hour or so, drive up 495 to Acton. Parking was easy, and plentiful. The bib pick-up was quick and the volunteers friendly and helpful. We then greeted and chatted with the USATFNE reps for a couple of minutes. There was an announcement for the potentional Iron Runners to attend the finish line for a photo. I strolled over and lined up with a few CMS Teammates for the picture.

I ran about 2 miles earlier that morning at home, leaving the jog over to the start line as my warm-up. I followed the signs that pointed to the start line. I asked around and no one was aware of where the start line actually was located. About 10 minutes or so before 9:00am a pick-up arrived and the staff set-up the bib/timing sensors.

At first glance the field size appeard smaller than other Grand Prix races. I spoke a bit with Phil Savoy and saw a couple of other CMS folk.

With tribute to the Flag performed, and at the sound of the air horn, we were off. It was not crowded so I was just a couple of seconds off the start line. I hit, or so I thought, the start button on my watch. I checked my position as compared to the runners around me as not to go out to fast. It was getting hot already. I checked my watch and discovered that I hadn't pushed the start button. Thinking back, I probably hit the lap button. Anyway, I hit the start button about 300-400 meters into the race. I caught up with CMS teammate Phil Savoy. A couple/three miles in I caught up Garcia(GLRR) and Doneski(WRT) and we ran together for a bit. There were many trees, and thankfully shade, through much of the course. There were some downhill sections that left my legs sore on Monday. Around mile 7 I let the pace slip and everyone ran away from me. Miles 8, 9, and 10 took everything I had to focus, but I still was off pace. At Mile 11, I experienced a bit of resurgence, but that last 1.4 along Great Road was a fairly uncomfortable experience.

After crossing the finish line, for which I was extremely grateful, I was accosted by Jim Garcia who was waiting for my somewhat tardy arrival. We chatted for a few minutes about the race. I spoke with Phil Savoy, who I tried to stay with but didn't have the horsepower.

Overall, while way behind where I should have been in this race, I have had a good year. I picked-up a few more Grand Prix points, supported the CMS seniors as best I could, and had some fun. There is one last race left in the Road Grand Prix, the Lone Gull 10k in Gloucester, I ran Lone Gull last year as part of the 2014 GP. The course has wonderful views of the ocean as well as showcases New England approaching autumn. And, except for part of mile 2, it is fairly flat!

 A quick cooldown and I headed over to the Red Raven Pub to enjoy a free proferred adult beverage.

Next and last stop...the Lone Gull 10K, Gloucester, MA.

Season's 20K Prep, Oatmeal Cookies, and Butter

When I finished writing last night, I realized that perhaps this must be written on my woodworking blog( which I often neglect); however, since I began this as a follow-up to my Seasons 20k Prep blog, it shall remain. So I am guest blogging myself...I think.

So I was on my run yesterday, the last hard effort before the Season's 20k. I decided to run an out and back with the turnaround being Daniel's Farmstead in Blackstone. On an aside, the Farmstead is a transition point during the Greenway Challenge held this year on September 26th. The views are great from atop this hill and the farm, http://www.danielsfarmstead.org/history.htm dating from before the American Revolution, is a pleasant place to visit.

My scheduled run was 45 minutes at marathon pace and 20 minutes at half marathon pace. I was a bit slow getting out, taking 25:30 to get to the farm on a 23 minute goal. I headed back down the hill passing Spring Hill Farm, a little place with a few cows. I slowed to take a look as I have this obsession with butter and cheese making. I have been working on an Oatmeal Protein Cookie Recipe that requires some butter. I make my butter from heavy cream purchased from a local dairy and it does improve the quality/texture of the cookie. Running along I wondered if hand churning the cream into butter with a dasher, a la back in the day, created a different taste/texture than using the electric mixer as I do. There was only one way to find out.

At 45 minutes I picked up the pace and reaching the BMR high School, forgetting that the new school year was starting, ran through a crowded parking lot. Not wanting to run any more hills, I finished the last 10 minutes on the track. I took a slow walk home, creating a plan for an old school butter churn.

I have a lot of work to do in my shop and did not want to derange my schedule. The churn work did not start until later in the evening. I scoured around for a suitable container and some oak scrap. I found this old 1 liter jar that would hold enough cream to make about 1/2 pound of butter.

 The jar had a lip that would be perfect for minimizing splash. I marked the lid stock, attached it to a faceplate and turned a groove to fit the lip.

The jar lip fit well into the groove and I marked the outside diameter of the lid for turning.

A little roughing gouge work and a few minutes later the shaping was complete.

It took but a few seconds to secure the stock and bore the hole for the dasher handle.

I selected a spokeshave, jumped on my shaving horse and started rounding the dasher handle. Though I was trying to work quickly using power tools, I had to perform at least one task ol' school. Besides, the handle feel is much nicer than that of lathe turned.

I ran out of time and will try to complete the dasher tonight. 

Nagog Seasons 20K Prep

I normally don't talk about my training. Coach Amanda Kourtz writes my plan according to the races on my schedule, doing a decent job of getting me to the start line healthy and somewhat competitive, at least in my age group. I read the plan, do the workouts, and keep the faith.

My summer training has been sporatic, I haven't been formally training since the Bobby Doyle 5 Mile Road Race, and I've been busy. I was unsure of running the 20k and didn't have a plan in place. I jumped in anyway!

 

Figuring that "winging" a 20K was probably not the smartest thing, I threw together a Run Your Best 20k in Three Weeks plan.

I awoke this morning with a split run on my schedule. 80 minute z2 run, followed by a 3 hour rest, followed by an 80 minute z2 run.

After a couple cups of espresso and breakfast I headed out for Run 1. I wanted to have two solid runs so I was sure to eat before and between the runs. If I was further out from the 20k I might skip the between meal to deplete fuel sources forcing my body to run on short reserves. But a 20k is short enough so depletion is not an issue. 

Running north toward Mendon I ran up the 2ish mile long hill passing Daniels Farmstead. The Farmer's Market was preparing to open and there was more traffic than I normally encounter on that road. 

It was a nice cool dry morning and I felt fine but was a little concerned. Last Sunday I ran a 14ish mile progression in the am followed by a 35 minute aerobic run in the evening. Monday was recovery runs. Tuesday a.m. was a hard warmup followed by 2 x 20 minutes at half marathon pace. In the evening was a 4 mile aerobic pace run. The middle of the week were aerobic and recovery runs. Friday was a hard warm-up followed by 5 x 1 mile repeats. Saturday was recovery. 

I was hoping that the 2 x 80 minute workout was not too heavy of a workload for my current fitness.

At 40 minutes, just outside of the Mendon Town Center, I turned and headed toward home. I ran a bit quicker on the way back and finished the last 4 or so minutes on the BMR High School track, with is the Coach Kevin Maloney Track for those of you that went to the Foss Running Camp.

Once home I drank a OJ shake with about 10 grams of protein powder. After a quick shower I had a fried egg, a veggie snausage, and a tortilla smeared with butter. I make my butter from fresh heavy cream and buttermilk cultures. It is so delicious. Then I sat down read a chapter from The Three Musketeers. 

I had a about an hour remaining before my next run so I opened ITunes and put together an Eddie Vedder mix consisting of 10 of his performances with other artists. I was inspired to this after listening to the Eddie Vedder/Natalie Maines version of "Golden State." 

I suited up again and stepped out for Run 2. The first few strides, if I may call them strides, were a bit rough. It was hot with some humidity. I lodged a couple of F-Bombs into my account toward assuring a toasty home in the afterlife. The Farmers Market was now in full swing and there were some tasty looking apples laid out. At the 40 minute turnaround I was about a quarter mile short of the first run. The balance of the run was uneventful, as it should be, and any concerns about the workload were put aside. I finished .39 miles less than Run 1 over the 80 minutes. 

Tomorrow will be some easy recovery, Tuesday will be my last hard workout. It will be an interesting 20k. The elevation chart looked hilly/rolling the whole way. A half marathon with a .7 mile reprieve. 

Considering my current fitness, I will need that .7 mile relief.