Notes
--- No stops at lights for the second straight time on this loop, now 5-0-1 hammering the under (O/U 2.5 today). Slowest of the six times I've done this by 17 seconds but changed this slightly to make it safer, so added on 0.04 more than usual. Didn't feel the best. ---
Mile splits: 8:44, 8:32 (17:16), 7:54 (25:11), 8:34 (33:45) and 6:32 (40:17) last 0.80 miles (8:11 pace)
Adjusted splits: 8:18, 8:20, 8:13, 8:12 and 8:09 last 0.79 miles
Was dreading this run for three reasons: 1) those five days off really set me back and I’m in some rough shape judging the last two runs for me, 2) there are hardly any flat spots on this loop and 3) this is the most dangerous loop I run as I cross a minimum of six busy intersections including one part where I’m running along the side of a road with no shoulder against traffic coming the other way to get on a freeway. Decided last night that I was finally going to change one part of the loop, which would hopefully help me avoid the dangerous part by the bridge. Instead, I would be on the other side (right) running with traffic and on a sidewalk. Had an OK stretch, got my heart rate monitor semi-right and my Garmin right while walking across University to the normal starting point.
Started off and legs felt a little heavy, something that really didn’t go away the whole run. Certainly felt better than yesterday’s slow recovery run and better than Tuesday’s long run, but those five days off really knocked me back a few weeks or so. Was at 2:04ish at 0.25 miles and 4:14 at 0.50 miles with the uphill start. Made it across the first light on La Mesa Blvd. after taking advantage of a turn signal. Scooted up to the top while looking at my heart rate and seeing it spike (later estimated the changes). Hit the first mile in 8:44, which seemed much slower than I thought it would be but it was 8:18 adjusted. Made the left turn on Baltimore and got through another light on El Cajon Blvd. with a green light. Was happy to get to the downhill and I think I opened it up a little bit. Got lucky (or unlucky?) on the Fletcher Parkway intersection on the bottom of the hill with just one car turning on a green turn signal. I slowed down to a stop as I figured out if I could keep going or not and it might have been less than a second so I just kept going. The uphill that followed wasn’t the most pleasant and it felt like I was dragging ass at times, but finally felt better toward the top as I hit the 2-mile mark in 17:16 following an 8:32 (8:20 adjusted). Made the left on Lake Murray Blvd., realizing a little while later that I needed to cross to get to the other side. Found a spot and snuck over there. Knew it was a bit longer the way that specific part went plus me crossing. Made it through the rolling hills but was feeling it around 2.56 miles on the last little uphill part near the Starbucks. Finally got to the long downhill stretch. Took me a bit to recover but started rolling somewhat down the hill. Ran the third mile in 7:54 (8:13 adjusted) and was at 25:11 after three miles. Got lucky again with no cars taking the on-ramp for 8 West. Crossed the bridge and made it through the fifth light on Lake Murray Blvd., so 5-for-5. Was on the right side for the first time and it wasn’t too bad. Just one little area without a sidewalk but I had the bike lane so it was fine. Found a spot to cross over to the left side almost on the top of the hill, which I was feeling on the way up. Was secretly hoping for a stop on El Cajon but I got another green light, making it the second straight time I made it through all six major stoplights. I’m now 5-0-1 hammering the under for the stops on this loop, which today was 2.5. Crossed El Cajon and was running along the uneven sidewalks. Saw a guy coming up so I scooted out to the road and he did too, so I went back on the sidewalk. We waved to each other. Ran the fourth mile in 8:34 (8:12 adjusted) and was at 33:45 at the 4-mile mark. Made the left on Stanford and used the downhill somewhat. Wanted to pick it up the uphill and did somewhat but not all the way like I could have. Was happy to get to the back and finished OK. Ran the final 0.80 miles of the loop in 6:32 (8:11 pace) (8:09 adjusted).
Altogether it was 4.80 miles in 40:17 (8:24 pace) (8:15 adjusted), 1:11 slower than the last time I ran it on March 28 and 13 seconds slower than my previous slowest time on Jan. 19. Still, I added 0.04 miles with the change of running to the other side. I think that is worth it for the safety part. Definitely wasn’t as nervous of getting hit by a car as the previous times. Looking forward to an easy four miles tomorrow on dirt.
Song(s) in my Head: "Endless Possibilities" by Oh, Hush! & Keegan Calmes (2020) and “Bleed American” by Jimmy Eat World (2001)
Stops: 0
Dry-Heaves: 0
Times on Baltimore (^ morning run; ~ ran more after; % added part across Lake Murray Blvd.)
^% 06/03/21 - 4.80 mi. in 40:17 (8:24 pace) - 8:44, 8:32 (17:16), 7:54 (25:11), 8:34 (33:45) and 6:32 (40:17) last 0.80 miles (8:11 pace); AHR: 162; MHR: 176; Weight - 198.4; Stoplight Stops - 0
^ 03/28/21 - 4.76 mi. in 39:06 (8:13 pace) - 8:34, 8:16 (16:50), 7:45 (24:36), 8:27 (33:02) and 6:04 (39:06) last 0.76 miles (8:00 pace); AHR: 164; MHR: 177; Weight - 197.6; Stoplight Stops - 0
^~ 01/19/21 - 4.76 mi. in 40:04 (8:25 pace) - 8:40, 8:26 (17:06), 7:59 (26:06), 8:36 (33:41) and 6:23 (40:04) last 0.76 miles (8:24 pace); AHR: 161; MHR: 174; Weight - 201.2; Stoplight Stops - 3
^ 09/29/20 - 4.77 mi. in 38:43 (8:07 pace) - 8:29, 8:14 (16:44), 7:52 (24:36), 8:12 (32:48) and 5:55 (38:43) last 0.77 miles (7:41 pace); AHR: 154; MHR: 171; Weight - 192.6; Stoplight Stops - 1
^ 06/24/20 - 4.76 mi. in 39:34 (8:19 pace) - 8:31, 8:14 (16:45), 8:00 (24:45), 8:26 (33:11) and 6:23 (39:34) last 0.76 miles (8:25 pace); AHR: 158; MHR: 173; Weight - 193.6; Stoplight Stops - 2
^ 04/16/20 - 4.77 mi. in 39:18 (8:15 pace) - 8:25, 8:34 (16:59), 7:44 (24:43), 8:22 (33:05) and 6:13 (39:18) last 0.77 miles (8:04 pace); AHR: 158; MHR: 175; Weight - 194.6; Stoplight Stops - 2
Past June 3rds
Today - 4.80 mi. in 40:17 (8:24 pace) (8:15 adjusted) at 7:42 a.m. in San Diego (La Mesa: Baltimore); AHR: 162; MHR: 176; Weight - 198.4
2020 - 4.48 mi. in 39:00 (8:43 pace) (8:36 adjusted) at 7:25 a.m. in San Diego (La Mesa: Massachusetts + Rosebud + Parks); AHR: 158; MHR: 170; Weight - 191.6
2019 - 3.72 mi. in 32:18 (8:41 pace) (8:36 adjusted) at 5:11 p.m. in San Diego (La Mesa: Other Side); AHR: 161; MHR: 175; Weight - 199.4
2018 - Did not run
2017 - Did not run
2016 - Did not run
2015 - 2.69 mi. in 24:24.86 (9:05 pace) (8:51 adjusted) at 6:25 a.m. in Alpine (Parking Lot); AHR: 166; MHR: 183; Weight - 189.8
2014 - Did not run
2013 - 3.00 mi. in 26:14 (8:45 pace) (8:39 adjusted) at 7:40 p.m. in San Diego (Normal Heights: 35-33); AHR: n/a; MHR: n/a; Weight - 200.0
2012 - Did not run
2011 - 4.21 mi. in 33:14 (7:54 pace) (7:41 adjusted) at 6:11 p.m. in San Diego (Mission Gorge: Allied); AHR: 173; MHR: 191; Weight - 189.4
2010 - 5.00 mi. in 37:00 (7:25 pace) (7:17 adjusted) at 6:47 p.m. in San Diego (Fashion Valley: Camino South-North); AHR: 154; MHR: 170; Weight - 176.4
2009 - 4.51 mi. in 34:38 (7:41 pace) (7:35 adjusted) at 8:39 p.m. in San Diego (Pacific Beach: Turquoise); AHR: 161; MHR: 174; Weight - 177.6
2008 - 10.52 mi. in 1:17:07 (7:20 pace) at 6:10 p.m. in San Diego (Pacific Beach: 680 Camino de la Reina to Rachel’s + Mission Blvd. Short Loop + 2 x FPEO)
2007 - Did not run
2006 - 4.44 mi. in 33:32 (7:33 pace) at 8:15 p.m. in San Diego (College Area)
2005 - Did not run
2004 -
2003 - Did not run
2002 - 8.60 mi. in 1:01:40 (7:10 pace) at 7:15 p.m. in Parishville (Capell-Middle-Southville)
2001 - N/A
2000 - N/A