Thursday, August 30, 2012

The Final Countdown

36 hours to go. Normally I would write a post where I sum up my training at this stage, but there is little point in that. I ran 126 miles 8 weeks ago and have spent the time since then recovering. My weekly mileage has been roughly 0, 40, 40, 80, 80, 70, 50 and 20. While the 80-mile weeks may seem high, it was all done at a very leisurely pace, which still makes them easy weeks in my eyes.

My last real training run was on Tuesday and I did a scaled down version of the taper workout that Mystery Coach gave me before Vienna. The idea was to run a few miles at race pace and then 3x800 to round it off. I made the mistake of never once checking my pace on the Garmin and ran at least half a minute per mile too fast. 50 mile race pace this was not. The pacing for the 3x800 was out as well, but since the first one was slightly net uphill and the first 2 against the wind, it's hard to make comparisons.

Ah well. Anyway, in 2 days I'll know exactly how stupid it is to run a serious ultra race under these circumstances. I did the same race 2 years ago, under very different circumstances. Back then it had been my A race and I had spent a full year looking forward to and preparing for it. This time, not only has my training been very different, my mindset is as well. At that point two years ago I was already basically unable to sleep (I ran the race after 3 nights of very little sleep), today I'm perfectly relaxed. If that is a good thing or not will be seen.

There is no way to fake your way through 50 miles. If I'm not in shape, it will be mercilessly revealed. Right now I'm still perfectly optimistic. I think I will beat my previous time and I also think I will have an easier race. I think of it as a 10-mile extension to Connemara, and when I ran Connemara 5 months ago it went very well and running 10 extra miles would not have scared me. Maybe the long, slow, drawn-out death-march towards the finish will be avoided if I don't even think about it.

So here I am, ready to run with a mixture of optimism and stupidity. I'm hoping to break 7 hours, but that requires a good day; on a bad day this will be out by a massive amount. I have no idea where all that would leave me place-wise; if all the fast runners who have said they might run it at one stage or another turn up then I won't have to worry about my place in the field under any circumstances, I will be well down. That would suit me just fine because then I can run my own race and won't get sucked into a silly private battle.

Can I really run 50 miles as a fun run? I'm definitely looking forward to it.

28 Aug
10 miles, 1:12:06, 7:13 pace, HR 149
   7 miles @ 7:15, 3x800 (3:02, 2:57, 2:46)
29 Aug
4 miles, 31:15, 7:49 pace, HR 139
30 Aug
0 miles
31 Aug
0 miles

Monday, August 27, 2012

Into The Unknown

The week of Dingle has arrived, much too soon for my liking. But I always knew that 8 weeks would not be enough between Bangor and Dingle, and I signed up for the Ultra anyway. I have absolutely no idea how this will go. I have read plenty of race reports where people ran immense races in similar circumstances and at least as many reports where the race was a complete disaster with a 20+ mile death march at the end. There's only one way to find out, and that's exactly what I'm going to do on Saturday.

Actually, I got a bit of a shock when reading the race web site and realising that this year there would only be one drop-off instead of two like last time. How we are supposed to race an ultra with only one drop off, after 24 miles, is a bit of a mystery to me. Sure, there will be the usual marathon aid stations, but they do not stock gels or sports drink. The sweets and bananas they offered 2 years ago only gave me stomach cramps.

I can carry a certain amount of gels with me and I will do a test run tomorrow to see how much I can put into my shorts without them falling down. An alternative is to use a bum bag, but I'd definitely prefer not to. Let's just say that I'm not too pleased. I'm even considering driving the route on Friday evening dropping off some stuff, but even if I do that there is no guarantee my supplies will still be there when I try to pick them up. That's not a problem I had to deal with in Bangor.

Saturday's group run was of the short and speedy variety. Normally I run the 5 miles to the meeting point but since I am tapering I used the car instead and since we only did just over 4 miles, it was a rather short outing. Anne is training for Valentia and pushed the pace; I think she has a good chance of winning her age group, but obviously that depends on who will be turning up.

I was back on the Kerry Way on Sunday for one last outing. The trail is still as muddy as ever, all the rain during the summer has clearly left its mark. The legs are taking the climb up to Windy Gap very well by now. I firmly believe that that road was fundamental for my great result in Bangor and am obviously hoping for a  similar result this time round.

The weather forecast for the weekend is encouraging, though 5 days out that's still with a great amount of uncertainty. The Dingle marathon has always been blessed with great weather; great for the spectators that is, not necessarily for the runners, but if you're running in such a magnificent environment a sunny day is definitely a plus.

Late Update: there will be a second drop-off at mile 36 after all. That makes things a lot easier.
25 Aug
4.6 miles, 34:27, 7:28 pace
26 Aug
12.25 miles, 1:46:31, 8:41 pace, HR 150
   Kerry Way, Windy Gap x 2
27 Aug
5 miles, 39:17, 7:51 pace, HR 138

Friday, August 24, 2012

Number Crunching

Robert Osfield left a comment: (I hope you don't mind, Robert)
I'm curious, how does your pace/HR/Calories per mile match to what it was like before Connemara?
I do wonder if you might have enough data to do a similar analysis, do you log your HR, Calories consume, mileage, elevation/descents for each run? It might be interesting to plot the trends and any correlations to race performance that might spring up.

I do have my data of the last few months available on Garmin Connect, so I guess the data would be there, at least for a few months. I have data going back years in a different format, but that's harder to access. To be honest, I wouldn't know where to start with a detailed analysis. I do keep a very simple spreadsheet where I track my pace/HR correlation. I deliberately kept it very simple, ignoring even things like elevation or distance. What I can see are some general trends and the fact that my numbers have never been as good as right now except for February/March this year when I was nearing peak fitness for Connemara. I have never seen figures like that in base training and that's why I think my numbers are very good at the moment, assuming my HRM was working ok (which may or may not be the case).

Talking about the HRM, I do believe most numbers are ok but the numbers of the last 3 days were definitely wrong. It might be just another dead battery, but since the thing is definitely reaching the end of its useful life (it has a crack in it), I have ordered a replacement. I'll see what the figures will be like when that turns up.

I went back on the Kerry Way on Wednesday. One thing I noticed is that I automatically run faster on the rough terrain when I am wearing my glasses, especially on the steep downhills. That's another lesson learned (maybe I'll eventually turn into a real trail runner [no, I don't think so either]). I can feel definitely feel the leg strength coming back. It stood me well in Bangor, hopefully it will go as well in Dingle.

I did my last real workout before Dingle this morning, a repeat of Sunday's 10 miles with 7 at tempo effort. During the week I thought I had gotten the better of the Achilles problem in my left leg by doing eccentric calf raises, but the discomfort returned when running in my Lunaracers. That obviously puts the use of those shoes for Dingle in severe doubt. I will give them one more go and if the result is the same then I'll wear the same pair of Green Silence that got me through Bangor instead. They are nice, comfortable and light as well and would do just fine.

The tempo run itself went a lot better than on Sunday. I was already doing a decent enough pace when I spotted two girls ahead of me in the distance and spent the next mile catching up, which gave me a significantly faster average pace. Funny that. Just don't tell Niamh.

22 Aug
12.25 miles, 1:51:30, 9:06 pace
   Kerry Way, Windy Gap x 2
23 Aug
5 miles, ~40:00, ~8:00 pace
   no Garmin (!)
24 Aug
10 miles, 1:08:53, 6:53 pace
   incl. 7 miles @ 6:38 pace

Tuesday, August 21, 2012

Male PMT

I know Dingle is not my goal race by any means, but I still want to do as well as I can on my limited training since Bangor. That means I will prepare for it as best as I can from now on. With less than two weeks remaining, it means going cold turkey on coffee. Again. And it's not easy. I've already started two pointless arguments with Niamh on Monday and there's still a lot of crankiness left where those had come from.

Maybe this time I should avoid getting back on that stuff after Dingle. That shit's not worth it.

Training, on the other hand, is going swimmingly. Or maybe I should say tapering rather than training because the reduced mileage might well have something to do with the legs feeling so good. Last week was still reasonably high with over 70 miles, but that's already a 12% reduction compared to the previous 2 weeks. This week I will get to maybe 50, and next week I will be just ticking over until the race.

I dusted off my racers on Sunday to test them. I haven't worn them in a while and need a few runs in them to adapt the legs. While I was wearing them I did a few faster miles, but got reminded that I have become old, fat and slow. I am about 7 pound above my usual race weight and was at least 30 seconds per mile slower than on tempo runs back in February or March. My next goal race is not until March and there is plenty of time to rectify two out of three issues.

I felt it on Monday, the combination of a few faster miles and several hours of gardening left me with a pair of concrete pillars where my legs used to be. Because of that, and because I am tapering anyway, I only ran short and easy 5 miles both yesterday and this morning and I can already feel the benefits of those easy days.

My heart rate/pace numbers are actually very good at the moment. I am still recovering from Bangor and overall I'm still feeling a little bit better every day. I think my aerobic system has gotten a bit of a shock from running 126 miles in one go and responded accordingly; I am now reaping the benefits from that. If that will translate into a faster marathon time next year or if my pace has permanently gone, will eventually be revealed. Let's get Dingle out of the way first.

19 Aug
10 miles, 1:10:18, 7:02 pace, HR 151
   incl 7 miles @ 6:50
20 Aug
5 miles, 40:08, 8:02 pace, HR 134
21 Aug
5 miles, 38:47, 7:45 pace, HR 136

Saturday, August 18, 2012

Memories Of Connemara

The first thing Ray O'Connor, the Connemara RD, said to me when he saw me at the briefing was "next year you'll be running.". After the race I had a coffee with Mick Rice; he asked if I'm running next year, I said maybe, and he immediately went "great, I'll crew for you and I'll get Jo to crew as well". (As if I let him crew for me. He has to keep his sequence of so far 4 wins in a row going!). Shane James Whitty told me he was already looking forward to my race report next year. Pat O'Keefe said something similar. At least half a dozen other said something along the same lines as well. I have no idea if there was a grand conspiracy to get me to sign up or if I just appear daft enough to do so anyway, but apparently I am going to run 100 miles next year, I just don't know it yet.

We shall see. It would certainly shape my 2013 running schedule. Pretty much everything I'd do would have to be geared towards Connemara.

Let's focus on the short term instead. Someone must have done a number on the calendar because all of a sudden Dingle is only 2 weeks away. I guess it's too late to cram in the training now. Instead I have been taken it pretty easy all week because my right calf kept being a little bit sore following Tuesday mountain run. It was not bad, but with a 50 miler so close I need to be careful. The other area of concern is my left Achilles, which keeps nagging me, especially early in the morning. Usually I would not be too concerned about a little discomfort like that but I'd prefer to go into a 50 miler without being crocked at the start line already.

This morning was the usual Saturday morning group run. The pace was a lot faster than usual, Anne kept pushing the pace; we ended up doing 7:40 pace for the hilly 10k instead of the usual 8:30-9:00, but it felt easy enough; at least that aspect is very encouraging for Dingle.
16 Aug
8 miles, 1:02:51, 7:51 pace, HR 138
17 Aug
7 miles, 54:45, 7:49 pace, HR 138
18 Aug
15.6 miles, 1:59:18, 7:38 pace, HR 141
   incl. 10k group run

Wednesday, August 15, 2012

Muddy Puddles

After unexpectedly managing two runs in Clifden last week's mileage again touched the 80 mark, a lot more than I thought, but the easy pace of those runs made it a fairly easy week despite the mileage.

I felt pretty good on Monday but with less than 3 weeks to go before Dingle it's slowly time to cut back a little bit. I guess I am supposed to start tapering now, but I'm not entirely sure what I am tapering from as I haven't done any real training since Bangor, everything I did was just recovery from that race.

Monday was a beautiful morning and the legs felt very fresh. As I stated already, as of last week I am feeling really good again and my HR/pace numbers have improved on an almost daily basis, backing up that subjective feeling with some real, objective, numbers.

My key workouts before Bangor had been a few mountainous runs, especially one where I crossed the Windy Gap 4 times, which added up to an elevation gain of ~3000 feet. In an attempt to get my leg strength back to the same level, I repeated the same workout on Tuesday morning.

The weeks of rain have turned much of the dirt road into a mud bath and the rest is quite stony, so I wore my off-road shoes but started suffering after a while because they provide virtually no cushioning and the stones really started hurting my feet. However, I was more concerned about the slow pace; I ran 10 minutes slower than the last time and if I had returned home any later Niamh would have called a search party. I know that time on feet is more important than pace when it comes to ultra training, but it definitely bothered me.

Anyway, my experience from the Bangor training cycle was that I recover very quickly from these mountain runs but not only did I feel rather stiff this morning, I also felt some discomfort in my right calf muscle. Strangely enough, the only time of the day when it did not hurt was when I was running, but that may be purely down to the endorphins. I took it very easy today and expect to bounce back quickly. The Stick will also see some use.

Normally I would be counting down the days to Dingle at this stage, willing time to pass faster, but actually I am feeling the complete opposite right now. I know that every day will make me a bit stronger after Bangor and that race day will come a bit too soon for me, so I am actually hoping time will pass more slowly (I know, it doesn't really make sense). I have no idea how Dingle will go. I will play it by ear. It has the potential to turn into a very long day indeed, but I'm hoping for better.
13 Aug
8 miles, 1:02:27, 7:48 pace, HR 137
14 Aug
14.75 miles, 2:30:23, 10:12 pace, HR 138
   Kerry Way: Windy Gap x 4
15 Aug
8 miles, 1:04:36, 8:04 pace, HR 139

Sunday, August 12, 2012

The View From The Other Side

As you probably know, I had a great crew for my 24 hours race in Bangor 5 weeks ago. I still don't quite know why Jo offered to sacrifice a weekend to crew for me all day and night, apart from the fact that she is obviously a very good person, but I have felt a little bit of guilt ever since. So when Frank McDermott asked last week if someone would crew him for the Connemara 100-mile race, I offered my services to repay the favour (or, really, to pass it on).

After a very long drive I arrived in Clifden just a few minutes after the race briefing had started. The race is growing, there were 25 runners at the start this year. I wonder where this will lead. I had a good chat with plenty of old friends (that's what it's all about, isn't it?), and eventually Frank had the chance to talk me through his requirements.

Crewing for the Connemara Race is very different to the job that was required in Bangor. We basically had to drive behind our runners and whenever they needed anything park the car at  the side of the road and hand it over.

Everyone gathered very early on Saturday morning. It was a very low-key start. We watched the lunatic fringe of the Irish running community run one loop through the town before heading off towards Letterfrack, which was the signal for us crews to jump into our cars for the start of a very long day.

I don't want to go into too much detail, because Frank should tell his story himself if he wants. He looked very good early on and took in plenty of fluid. All that changed about 20 miles into the race when his stomach shut down. From that moment on he was unable to take anything in, not even water. He manfully battled on for many more hours, running first then walking and eventually wobbling. There was not much anyone could do, if you cannot take in even water, you cannot complete 100 miles. I am very grateful to the others crews who all offered their assistance, but to no avail. I could tell a few stories, but one pretty much summed it all up. When he was halfway down the Hell of the West, I tried to cheer him up by telling him that at least he had conquered the Hell, at which point he looked at me and told me that he had no idea where he was and that he had not even realised that the last mile had been steep downhill. To his credit he dragged on for 10 more miles after that episode before finally pulling the plug between miles 52 and 53. It still took several hours afterwards to take some fluid onboard, but eventually he came round and spared himself a trip to the local hospital.

That's not how he had imagined his day, and of course that's not what I had come to Connemara for, but what can you do. I found crewing very tough. I never had a moment to relax, I either had to drive the car or assist Frank, and seeing him suffer like that really made for a tough day.

We took advantage of the little positives that came out of it; we were able to see Mick Rice finish in an amazing time of 15:22 or 15:23 to win the race for the 4th time in a row. We also got a good night's sleep instead of the expected long night out on the road.

I unexpectedly managed to get my weekend runs in after all, 10 miles on Saturday evening and a few more on Sunday morning to see the Alcock and Brown monument and landing site. As I got back on the road I spotted a runner on the road, who turned out to be Oliver Clare, the last man standing. I had seen him plenty of times early in the race and he had looked tired even then. By now he looked shattered, no wonder after 27 hours on the road. I spoke a few words to his crew, and as I was about to turn back to Clifden he asked me to run with him. I could not possibly say no to that and we made our way into Clifden. The race rather cruelly requires the runners to complete 3 more laps through town after they reach it, and I asked Oliver if he wanted me to run them with him as well, "yes please". Actually he moved remarkably well for someone who had been through the wringer like that and he finished to a highly deserved round of applause, comfortably over an hour under the cut-off. I have gained tons of respect for him and was glad to have played at least a tiny part in one runner's successful outcome.

Oliver ran the entire race with a Garmin. His remarkable file is available here.

11 Aug
10 miles, 1:19:52, 7:59 pace, HR 142
12 Aug
7.75 miles, 1:02:45, 8:08 pace, HR 138
~6.5 miles, ~1:30:00 with Oliver Clare

Friday, August 10, 2012

Connemara Again

I only have a couple of minutes before I'm heading off for Connemara, so this will be short (hurrah says Ewen). The 100 mile race is on tomorrow, and I will be crewing for a friend of mine.

Anyway. It took 4 weeks and I was just about to really start whinging and whining about my lack of legs when all of a sudden the weariness lifted, almost from one day to the next, and since then I have felt better with each day.

I was back on the Kerry Way on Wednesday, but had learned two important lessons from last week's excursion: I left earlier to have enough time to climb up to Windy Gap twice rather than only once, and I wore my off-road running shoes, which performed so much better on the muddy track it was just no comparison. Niamh wasn't all too pleased to see me come home covered in mud, but hey, I've had my fun.

I find I always recover very quickly from these mountain runs. The legs might be rather sore for the rest of the day from all the climbing, but bounce back rapidly. I still took it easy on Thursday with only 8 miles at a very relaxed effort. It was on that run that it struck me how easy running had become again. That feeling of effortlessly gliding over the pavement isn't quite there yet, but it is definitely getting close.

Because I might not be able to run anything at all over the weekend because of my crewing duties, I decided to sneak in a longer run on Friday. It was a gorgeous morning; it looks like we might have some nice weather for Puck Fair for a change, the last couple of years have been rather desperate. I did my usual loop around the lake, with that little detour around the Devil's Elbow to add a couple of extra miles. Last week the 600 foot climb was a bit of a struggle. Today I went up entirely on autopilot and hardly noticed anything (I was probably still half asleep. It was only past 6 o'clock at the time).

My heart rate for the same effort keeps dropping steadily, the figures are a little bit better every day, but the consistent rise indicates that the HRM is working fine. It's sudden jumps in the data that keep me questioning the thing.

Anyway, I'm looking forward to a rather busy weekend in Connemara; the weather should be very nice for the crews, if a little but warm for the runners.
8 Aug
12.3 miles, 1:56:38, 9:29 pace, HR 146
   off-road on the Kerry Way
9 Aug
8 miles, 1:03:23, 7:55 pace, HR 139
10 Aug
16.7 miles, 2:10:44, 7:50 pace, HR 138

Tuesday, August 07, 2012

Up And Down

Training never progresses in a straight line, at least not for me, but the ups and downs I have experienced since Bangor are definitely unusual. One day I feel like falling apart, the knees and the Achilles hurt and I'm as slow as a snail on tranquilizers, then all of a sudden things are looking up and everything is rosy again.

After hitting a definite low point last week, the weekend saw a rather dramatic turnaround. I'm not sure why. Maybe the body is responding to the higher mileage, maybe the slower pace has allowed recovery to catch up, or maybe it's just another false dawn, but right now things are looking rather good, all of a sudden. My form curve is climbing at a rather astounding pace, so much so that I'm starting to doubt the HRM again.

My resting heart rate as finally dropped as well. It hung around the 50 mark ever since Bangor and finally dropped to 44, pretty much where it used to be before that race. My resting HR is not a good predictor for the shape I'm in (it was measured as low as 36, but my best performances tended to come when it was slightly over 40), but I think it does indicate that recovery is indeed progressing. Again, all this assumes that the HRM is working properly, but my gut feeling is that at least that particular reading is correct.

Still, I can't help but look at John O'Regan's latest post and feel a tad envious. His recovery is clearly going very well. Not only has he just run a 5k at an easy effort that matches my PB, he is also getting ready for another 24 hours race (an "important one", this time [Thanks, John]). In comparison my plans of running a mere 50 miles in Dingle are rather tame, and I'm not even dreaming of running an 18 minutes 5k for the foreseeable future.

Anyway, the long weekend went very well indeed. I felt better with each day, there is a spring in the legs again and the knees are improving as well. With less than 4 weeks to go before Dingle, that's just in time. I managed to time Saturday's and Sunday's run very well by avoiding the rain showers, but there was no such luck this morning. Torrential rain and partially flooded roads made for some interesting conditions, but I've run in worse, and training in weather like that dis pay massive dividends in Bangor, after all.

I got a bit of a surprise when I added up last week's miles. It came to almost 80, definitely more than expected. Then again, if you run them slow enough, miles do not hurt you (I know, not everyone agrees on that point). I have always felt comfortable at higher mileage, I don't think that will change any time soon.
5 Aug
8 miles, 1:02:56, 7:42 pace, HR 145
6 Aug
10 miles, 1:17:29, 7:45 pace, HR 143
7 Aug
10 miles, 1:17:46, 7:47 pace, HR 141

Saturday, August 04, 2012

Fool In The Rain

According to the bible it was raining for 40 days and 40 nights. I'm pretty sure nobody in Ireland would be too impressed by that story. In fact, if it stopped raining every 40 days it would bring a marked improvement compared to what we continue to endure here. According to that guy on the radio we've just had the wettest July in recorded history (hang on, didn't they say that about June already?)

Worse, I'm getting fed up with the fact that four weeks after Bangor I'm still merely hobbling along. Sure, I was perfectly aware that recovery would take a long time. However, that does not mean that I'm happy about it. Just like the fact that I was perfectly aware that it would be raining a lot this summer, again. I don't like that, either.

When Mystery Coach took over my training 2 years ago his advice to recover from the previous marathon basically boiled down to "run more and run slower". I'm trying exactly that right now, though I'm not 100% sure if the same strategy applies to recovery from a long ultra. After taking it relatively easy on Thursday because the legs were rather beaten up following Wednesday's trip up to Windy Gap, I ran around Caragh lake on Friday morning. When I'm in good shape I can breeze up the long climbs without a bother. On Friday I was struggling a bit, but keeping the effort low meant I got round in decent shape, if slower than anticipated. There was some discomfort in both knees on the downhills. The left one is still recovering from Bangor, but since it now feels fine on flat roads I'm not worried. The right one hurts since my silly accident on the assault course last week, and since that's not a running injury I'm not too worried about that one, either. So I just keep running.

Saturday was the group run; even though the miles were longer than on Friday, the relaxed pace with the group (about 9:20) made this a much easier effort, even though I could feel yesterday's effort in the legs (or is it the week's accumulated miles?).

Athletics has finally started at the Olympics. I wasn't particularly excited before the games but found myself really enjoying the swimming events and now I'm really looking forward to the track. Yesterday's women's 10k was already amazing, at least Dibaba's final push was. I'd be more than happy if it continues like that.

2 Aug
8 miles, 1:02:19, 7:47 pace, HR 149
3 Aug
15.15 miles, 2:05:25, 8:16 pace, HR 143
4 Aug
15.75 miles, 2:14:14, 8:31 pace, HR 137

Wednesday, August 01, 2012

Hiding Away

Could you imagine having to spend you entire life with a sociopath with OCD tendencies? No, me neither. Niamh, on the other hand, has of now 15 years of practise. Wow. She more than deserved a long weekend away in a treehouse, and before you get the wrong impression, that's a treehouse that did not only featured things like hot shower or kitchen, but also a hot tub. She liked it. Happy Anniversary!

Of course she still let me get out for my daily run. She's great like that. I got to explore a whole new set of roads, which I did 3 times in 2 days, with 2 runs on my own and one run/walk with my new secret running buddy.

Unfortunately, these things never last long enough and much too soon it was time to head back home and face reality again.

This morning, I went back on the Kerry Way for the first time in ages. What I had not anticipated was the fact that several weeks of almost relentless rain would have turned the dirt road into a mud bath. I really should have managed to figure that out myself and taken the off-road runners instead of sliding all over the place in my road runners. As a result the run was much slower than anticipated because I spent much of my time trying to stay vertical rather than making progress. I therefore bagged Windy Gap only once instead of the planned two times; it truly lived up to its name, though.

There was some discomfort in both knees, especially on the downhills, the right one being a bit worse than the right one.

The HR reading seems too low today, though it's hard to tell as I was unable to run properly for much of it. It's the second time in a few days that I don't really believe the HR. I think my chest strap is on its way out. It would not be much of a surprise, the thing is well over 4 years old and has seen a lot of use. There is a crack appearing at one point; I guess it's time to look for a replacement.

The legs are feeling a bit beat up by now, which is most likely due to the increased mileage as well as today's mountain run. I'll take it east tomorrow.

30 Jul
am:10 miles, 1:15:45, 7:34 pace, HR 149
pm:4 miles run/walk
31 Jul
8 miles, 1:00:52, 7:36 pace, HR 150
1 Aug
10.8 miles, 1:39:02, 9:10 pace, HR 133(?)
   on the Kerry Way