Ran a 5.0 mile race; the 5.8 includes warm-up before and cool down after race. Ran the race at sub-6:30 pace so a good run for me.

Easy 2.4 miles on towpath with 5 surges of 25-50 meters-just keeping systems fresh for 5.0 mile race scheduled for tomorrow if thunderstorms hold off. Glutes issue not fully settled but hoping I can mostly run through it--Seemed to be less of a problem today.

Intended to run an interval workout with 12 220's in the 37-42 second range but have a glutes issue which made running fast painful. So I just strode through the 220's as best I could. 1.3 easy miles before track work and 2.1 miles after. Did a sets of 25 squats between every other 220.

Easy 2.6 miles around the neighborhood where we are staying in Cape Elizabeth, ME. tapering for Saturday's race.

Fairly easy run on roads in Prospect Harbor, Maine with a few moderate hills. Tapering towards Beach to Beacon 10K in Cape Elizabeth, Maine this Saturday.

Good luck this weekend. I have always wanted to run Beach to Beacon
Bob Anderson 7/31/14 7:59 am

Hey, Bob-Thanks-It is supposed to be a fast 10K course but it looks a little tricky. Like Boston it is a point-to-point and finishes slightly lower than it starts. But also like Boston it starts out flat or downhill, throws in a hill around halfway then resumes flat followed by some rollers around 4 miles and then a couple of significant uphills in the last mile or so. You have to go out fast but keep something in the tank to surge up those hills towards the end...It'll be interesting.
Paul Carlin 7/31/14 7:04 pm

Ran an easy 4+ miles on dirt roads around vacation home-some mild hills included-36:22.

Internet access again--will update last few days. Today ran an easy 1.25 before intervals and easy 1.45 after--plus 6x440 [approx 440- not measured exactly-from times probably a bit less than 440) along dirt road near vacation home. 84.2, 84.3, 83.3, 83.7, 83.3,79.7.

Another day on the road-stopped in southwestern Connecticut east of Waterbury. Found a quiet neighborhood near Ragged Mountain Park and ran a tempo run with some fairly serious hills--didn't measure the run but it took a little over 31 minutes and the pace felt below 8 minute mile so guess it was around 4 miles. Felt good after 7 hours in the car.

On the road to Maine, stopped for overnight in Clarion, PA-ran up from motel to golf club and back plus other running around for 37 minutes--at least 4.5 miles but not measured. One long gradual hill of about a third of a mile-ran up that twice plus some short sharp uphills-so more of a hill workout than I was planning-supposed to be an easy 4 miles or so but not so easy in fact.

Fartlek (speed-play) workout--mostly flat along towpath but went into a small woods with two short (30-50 yard) steep hills..on way out and back fairly easy pace but included several surges (of 30 to 60 seconds) at 10 K pace or so...