Cycling (mtb road) 14:30  4.04 mi (3:35 / mi) +93m 3:21 / mi
Rode from U-district to NSCC's Sand Point Education Center to meet Nic for his bike commute to work. My legs felt pretty good today.
Cycling (mtb road) 46:00  11.59 mi (3:58 / mi) +200m 3:46 / mi
Rode with Nic from Sand Point to PMSI downtown (8 miles in about 30 minutes), then rode to Terry's in Fremont (3.6 miles in about 16 minutes). My legs felt a bit on the tired side, and my heart rate stayed pretty low.
Running - Road / Track (track) 9:37  1.25 mi (7:42 / mi)
At the Club Northwest All-Comer's meet at Edmonds District Stadium, I ran one warm up lap in a three-person tow with Bill (in the middle) and Terry (in the back), then we ran the jogger's mile. Our predicted time was 7:40, but we ended up running 7:47, after a 1:50 first lap. Part of our slowness was Bill's and my paranoia after having run over 20 seconds faster than we had predicted for the jogger's mile a few weeks earlier.
The jogger's mile is a predicted time competition in which one is not allowed to wear a watch, and the race clock is turned off after the runners complete the first of the four laps. Breaking five minutes results in automatic disqualification, and the runner to come closest to his or her predicted time is the winner.
At 7 seconds off, we were better than most of the 50-person field, but we were well off the 2-second margin of error of the winner. 7 seconds off isn't too bad, given that none of us has much experience with three-way towing. The best thing is that the towing enabled Terry to easily equal her best time for a mile, despite the fact that she has been doing almost no running training.
Running - Road / Track (some trail) 16:30  2.2 mi (7:30 / mi) +50m 7:00 / mi
Warmed up with Bill to Pine Ridge Park, through the park, and back to Edmonds District Stadium. I felt pretty good, but Bill felt lousy--probably still tired from the Seattle Night & Day
, in which he and Heidi walked and ran 41 miles.
Running - Road / Track (track) 9:41  1.87 mi (5:11 / mi)
ahr:171 max:182 shoes: Nike Zoom Waffle - Husky color
Ran the 3000 meter race at the All-Comer's meet. Bill and I showed up expecting to run a 10,000 meter race this evening, and I was bitterly disappointed to learn that I had remembered wrong: the 10k race had been the week before. Anyway, I ran a pretty well paced race and took fourth in a large field of runners, knocking a few seconds off my 9:47 from the 3k four weeks ago.
I probably could have run somewhat faster with a bolder first half, but only the first few laps felt good today, and I was afraid of dying, since I've been doing very little high-intensity training.
200 meter splits: 40.4 159, 40.4 166, 40.3 167, 38.9 170, 39.2 173, 38.5 174, 39.7 173, 39.2 173, 39.2 175, 38.6 175, 39.4 174, 38.0 176, 37.0 179, 36.1 182, 36.4 178
1000 meter splits: 3:19.2 + 3:15.2 + 3:06.9 = 9:41.3
Running - Road / Track (track) 9:30  1.0 mi (9:30 / mi)
Warm down jogging after 3k race. I wore my waffle racers for part of this, and my lower calves were somewhat sore. They haven't been trained for hard use in this range of motion, and they'll probably hurt some tomorrow.