Arm warmers?! IN JULY?!?

RUN 8.25 miles in 1:10, 16x400 fresh mary pace, 100 rest
BIKE 24 miles in 1:30, 3x18 at 75% (4) in TGP
COMMUTE 3 miles home

Seriously, what is up with the weather!? It's an unseasonably cool July during the week, but then on weekends we COOK in the heat. Can't change it, so roll with it.

Today's speedwork seemed easy when I first read it. 16 times around the track at a fresh marathon pace. Heck, that's the mid-8's for me. But it's deceiving, it's still tough. And I think I aimed instead for fresh half mary pace. I finished the 5 mile Main Set in just under 40 mins. Results like this always leave me wondering why I don't run races in intervals...but it's probably connected to my run/walk observation from the Triple Brick -- walking or resting does improve the pace.

When I'm out running and biking lately, I'm noticing things to 'appreciate' (stems from my 'appreciate!' alarm joke from TV from my garmin), and I wish I could remember them all for later. But I guess it's right to appreciate them in the moment, and then move on to the next moment. Stuff like how pretty the arc of water is from the track sprinklers. The sound made by a small flock of birds taking flight. The way a fellow track walkers umbrella changed color when the sun shone through it and when it reflected off it. How the Arch is backdropped by the sun. How the sun is now slowly moving southwards again now that the equinox has passed...

I took some time between the run and the bike to walk the doggie, grab a small bite to eat, and see DH. Ended up being about an hour! I headed out with arm warmers of all things, it was still too cool otherwise for me.

I did laps in TGP, pushing today to improve on the lackluster 15-16 mph speeds I hit in last week's 30 min at 75% sessions. Granted, I was tired from peak week, but still...I can do better. And I did! Today I was hitting 17 mph numbers even with the brief traffic stops.

I enjoy seeing the variety of peoples in the parks on these mornings. From track walkers, dog owners, people with kids, and new athletes struggling along...it's all great.