Notes
Workout day. Dropped Ingrid off at Richmond airport and drove 10 minute to a trailhead for the capital trail. This is a paved, 52-mile, well-marked, well-used, multi-use trail that goes from Jamestown Settlement National Historic Site to Richmond, following parallel to the James River the whole way. The trail bypasses a ton of historic sites with historical markers to teach you what's up. The trail is essentially a wide asphalt sidewalk for the Tyler Memorial Parkway (named after President Tyler, whose former residence is actually intersected by this trail near Charles City), so it is by no means quiet and peaceful, but there's shade and only a few places that you may have to stop for cars or cross a road. In my 5 experiences on the trail, a majority of trail users are bikers. The trailhead I stopped at today was actually a huge park with ball diamonds, frolf, trails in the woods, a walking path around a man-made pond, a dog park, and a playground. 95% of the people walking and running were black, which is really good for me. I like being around different people so I can learn. This park is close to the airport and an industrial center, so it's kind of diamond in the rough.
Anyway, it's hot as balls today, with a predicted high of 95F. When I started my run, it was around 70F with a 65 dewpoint, and by the end it was around 76F with a 66 dewpoint. This is the humidity that I need to be prepared for, because that's my life now until late September. My legs felt like trash today, so even though the pain and soreness from last weekend is gone, my energy level still feels zapped. I did a one mile warm-up into an 8 mile steady-state run with a goal of holding around 6:30 pace, then a one mile cool down. The trail had flat portions, but also some medium hills thrown in just to keep you honest. Three thoughts:
1.) Pace stayed consistent, which is a huge part of who I am as a runner. I've always been able to pretty much dial in for some reason. Coach K told me I was a rhythm runner. If true, that means I'll never really be a good trail runner, but I can try!
2.) My breathing was good throughout, and I kept thinking that my pace felt really slow for a workout. I just simply could not make my legs move any faster- they just felt like giant lead weights.
3.) I pushed the last mile a little, including the last half mile that was uphill. When I finished, I was soaked and pretty gassed. I really love this style of workout, and I think I executed it perfectly for my goals both today and long-term. Super happy with this. Only stretched afterwards.
Anyway, here's the workout splits:
1- 6:29
2- 6:25
3- 6:18
4- 6:27
5- 6:20
6- 6:22
7- 6:14
8- 6:05