4 mile out and back run on a mildly hilly route. Nice weather for it, sunny but only 62°.


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Feeling the heat stress still. 5K easy at dusk. 

Snuck in a 6 mile run on my lunch break.

The weather was great, sunny and less humid, but I chose a route with a bit too much elevation for a recovery run.

Quote from: kawasa on July 07, 2026, 08:54:40 PMThat sounds a bit like punishment lol

I have a tough hilly race coming up later this month that starts out with a half mile up a steep street and then six more miles with long down and up, before a screaming downhill finish. (Bix 7 in Iowa).

Everyone is talking about RPE (real perceived effort 1-10) scale these days. I go by a four level RPE: easy, moderate, hard, and fucking hard. This was the latter and I don't do these that often.   

Quote from: Loco Coyote on July 07, 2026, 06:27:25 PM9.8 miles with long warm up and some rather brutal hill reps on local nordic ski trails (where Olympic medalist Jessie Diggins trained as a youngster, and later). 3X 2:10-2:40 (jog back down for recovery) and 4X 1:10-1:40. These hill averaged about 6% but had pitches of 15%.

That sounds a bit like punishment lol

4 miles on a beautiful morning with blue skies and 63°  temperature.


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9.8 miles with long warm up and some rather brutal hill reps on local nordic ski trails (where Olympic medalist Jessie Diggins trained as a youngster, and later). 3X 2:10-2:40 (jog back down for recovery) and 4X 1:10-1:40. These hill averaged about 6% but had pitches of 15%.

2.5 mile warm up, 5x1 mile at threshold with 200 jog (5:36, 5:33, 5:33, 5:36, 5:34) and 2 mile cool down.

Temps were mild, 72°F, but still with the humidity(86%).

5-mile recovery run (8:50/mile, but 8:20s after the first mile.

Day off, so long run day. In the mid to high 70°F here too, and I think I was feeling some accumulated heat stress from the last few days. So, I wasn't feeling all that hot (so to speak). Still managed my monthly half marathon+ distance run. 21.3K to be exact. Had to stop by a drug store to buy a 20oz Gatorade and down it.