'llipsing again, with intervals: 5 x [4 min hard + 2 min recovery]. HR was around 180 on the "hard" and would drop to 130 on the recoveries. HR is the only true metric I can think of for elliptical, it's not like you can really do pace.

Don B. - I have your cooler and will bring it to the track tonight.

Someone misplaced a tube of sun block at the meet. I'm told that it is kind of a specialized formulation. Let me know if you've seen it.

Thanks

along the riva'. Not fast, but it's in the log.

Keep running!

5 miles regular, then 5 miles progressive. I was supposed to start at 8:30 and work my way down to 8:00. My splits for the last five were:
8:39, 8:18, 8:15, 7:55, and 7:34. Too fast at the end, no wonder Long Hill felt so hard!

way to finish. Great job, Suzanne.

I did a workout too, I'll write more later.

36:56. Kept my strides full and even and paid attention to form. I had a surprising amount of energy today.

kept away from the fairgrounds today - heard one of the clowns escaped.

Pigfarm to seawall picnic area out and back with Scott F. Nice cool breezes from seawall.

in two chunks: 8 am, 4 pm.

Took the Island Explorer with my son and the bikes from Manset to EL. Locked my bike to a tree and did a tempo around the lake with my son on his bike. 10min easy-30pace-10easy for the 5.8miles.
Actually it was 49 something for the time then a easy .2 to make it an 6 for the day. Afterwards we rode WHP then down duck brook road into BH for some ice cream. Took the bus back and had a great lower carbon footprint kinda day.

3min hard, 2min easy x 5. These were difficult for me because after the first fartlek I couldn't get an accurate gauge of my pace. I did reasonably well but I knew I fell about 5 seconds off goal in the last two.

Also did 4x200m w/400m recovery. Goal of 43s:
:41
:43
:43
:42

1mi warmup, 800m cooldown.

Nice turnout again at the track this evening.

~2mi. w/u
5400m continuous: [(3)x 1600m @6:40 + 200m @40sec]
Actual splits:
6:32 + 36 + 6:31 + 43 + 6:28 + 35
= 21:27 total (5000m: @20:03)

Funny, I was more apprehensive about resuming the 1600m cruise pace than hitting the 3K pace, but instead I ended up completely mis-adjusting the second 200m from 36 to 43. In comparison, splits during the 1600s were all entirely consistent. I was erratic just in the gear changing.

work gazelles

The cool cloudy conditions at the track sure felt good after a few weeks of heat. Ran 2 miles for wu, 5 x 800 progressive with 400 jog recoveries, 1 mile wd. 800s went 3:15, 3:14, 3:07, 2:59, 2:49. The first three were close to goal, but I have to admit that the last two were a wee bit faster than I can run a 5k or a 3k these days. Nonetheless it felt good to go under 90-second quarters and still feel strong.

waited out the rain so a late start 8:23pm.I grew up playing soccer and doing that in the rain and mud is fun.But simply running in the rain is lost on me although I know many people enjoy it.To each his own I suppose.Anyway pretty good time 1:28 considering mud,wind wearing a rain shell.Someone cruised by me around mile 5 hammering along.Might have been Chris Gatchell.It was kind of cool because I then used him as a rabbit picking up my pace a bit and it renewed my interest in the run.Looking back to last week since I haven't been in here for a while,I ran the Yarmouth 5 miler last Sat and had the same experience I have every time fading in the intense humidity.I'm so far off my usual pace every time I do this race it's almost comical.I don't know what to say,that race has some kind of voodoo on me.Congrats to Cake on yet another CR last Sat.Must be primed for a strong BtoB if you are doing the 10k.Nice running all at the Eden Festival and belated congrats to Lid on the overall win. Dave

Got a late start so walked on Bayview Drive rather than in the Park. Stopped to peak at Garland Farm, where famed landscape gardener Beatrix Farrand spent her final years. It is not open to the public, but work is in progress to restore the gardens.