9/16-9/22, First Air of Autumn

September 16

4.5 miles super baby easy with strides, Big Bend to 163

September 17

Am: Easy jog on CR 210 plus 5 x 20-second hill sprints 4.6 miles total

Pm: 3.3 miles jogging around at BV XC meet

September 18

Am: 6.4 miles steady on Marshall Pass in 49:50, about 800 ft. of gain, between 8600-9400 ft.

Pm: 3.5 easy in 29:10 on CR 250, about 500 ft. gain. Felt sluggish.

September 19

Am: Tried to do an extended session of 80 seconds on/40 seconds off at tempo pace, but after a half dozen “ons,” I felt like I was running in quicksand. Was hoping to have the tempo pace near 6. Started that way and then it started to creep toward 7 so I called it a day. 4.1 miles.

Pm: 5.5 easy on Arkansas Hills Trails w/ friend from running store & a Hoka rep; Avg HR 126

Think I’m a little cooked. Resting HR has been high for a few days. Going to take it easy for a couple of days and see if I can bring it back.

September 20:

Am: 3.5 super baby easy on CR 210 w/ strides, 31:30; avg HR 122

Pm: 3.3 miles on CR 101, max HR 135, 28:30, 500 ft. gain

September 21

3 miles in 23:20 on CR 140, 250 ft. gain, max HR 143

Resting HR finally back down to normal

September 22

Am: pre-dawn 3.1 miles in 24:20 on CR 140 & 250, about 300 ft gain, max HR 143

Pm: 800 @ Vo2, 2 min rest, 3 x 1 mile @ tempo w/1 min rest, 2 min rest, 800 @ Vo2 max

2:43 & 2:42 on the 800s; miles averaged high 6:40s on rolling hills with some authentic Salida wind

7.2 miles total w/ warmup, cooldown and strides

Wore an old pair of Inov-8 Talon 212s. Not the right choice. Was limping a bit toward the end.

I think this song's about getting old. Either way, seems appropriate right now.

Huge fan of the way they weave together their guitar work.