Summer Veggie Pasta
Garlic, basil, cherry tomatoes, olive oil,
red onion, salt, red pepper flakes
(And grated pecorino to finish)
M: 2.74 super easy (jog/walk)
Tuesday Track: jog 0.46; 2X1000, 2X1200 (per mile paces 9:37; 9:48; 9:57; 10:04) w/3 min R/I 3.16 total at the track; jog 0.4; 0.93 walk
W: 3 easy @ 11:50; 0.1 walk
Th: 0.51 jog; 1.47 walk
Friday Shakeout: 0.52 jog super easy @ 12:46; 11 X 60 seconds target race effort/60 seconds jog (per mile paces -- 9:58; 10:28; 10:23; 10:59; 10:16; 9:53; 10:36; 10:26; 10:12; 10:31; 10:11); walk c/d 2.47 total
|Seen on my run today.|
Gorgeous paved trails for 70% of the route.
The hairpin turns plus re-uniting with the 5K at the end
slowed us a bit. But overall, a great course.
Based on how my Fall of improving my speed has been going, I decided I would be thrilled with anything below 1h05 (10:27/mile) for the 10K. Thankfully, D decided to hang back with me at roughly 10:20 pace and my speedy Sis decided to chill out with us as well. As a result, I had a great race, with Sis & D chatting for most of the race and me trying to keep my effort conversational, but at times pushing it more than that, which was fine.
In the end, I blew away my goal and I was thrilled:
Unfortunately, my Garmin registered a short course (as did D's phone app):