Formal Strength

A Break In da Remote Work Day

Tech Trails w/ Mansur

da First Day of Meteorological Winter

Functional Strength

My primary goal was to practice chunking, and complete the hilly course with a steady effort and meaningfully paced negative splits for each 5k and half - on tired legs from last evening's Paavo Nurmi Twilight 5k https://www.strava.com/activities/9629196306 and in a mostly fasted state.

For an event that's defined by the 3 Hs - Hills, Heat and Humidity, Mother Nature blessed the region with a lovely and cool day for the second year in a row! I ran with ease, peace, discipline and fairly relaxed form. I formed an impromptu pack with Adam (#311) and ran the entirety with him at a conversational effort. The topics varied with passing miles and miles went by rather quickly.

The times for 5k chunks were 23:20, 23:05, 23:25 and 24:10. The times for the two halves - rounded to the nearest minute - were 49:00 (7:30 min/mile) and 50:00 (7:40 min/mile). The official finish time was 1:38:50.39 https://gsetiming.com/results/fitness_events/quick_rslts.asp?event_id=1152&event_type=5 - good for 10/83 overall, 9/41 in gender and 3/10 in age group.

It led to a 15-second improvement in my course PR - 1:39:06 earned in 2022 https://www.strava.com/activities/7631505966 - which came with a much better state of mind and relaxed execution of the game plan. If that was the cake, the icing on top of it and sprinkles on top of that was getting to see Jeff Nyquist earn his first ever BQ (and screaming Shalane Flaniganisms behind him as he ran through the finish chute)!!

Got to see many friendly and familiar faces (Abby Samardich, Angela, Derek Lindstrom , Diane, Jackie, Jeff Nyquist, Kelsae, Kirstin, Lauri, Will Andresen and more) before, during and after the run.

Excellent organization of the event. Plenty of aid stations were staffed by warm and cheerful volunteers! Very pleasant weather. Good outing. Grateful for health, friends and progress.


--
Start: 08:00, 56/56 F, 3 mph W, 100%, 1010 mbar, Overcast clouds, UVI 0; Middle: 08:49, 60/60 F, 6 mph W, 94%, 1010 mbar, Overcast clouds, UVI 1; End: 09:39, 60/60 F, 7 mph WNW, 94%, 1010 mbar, Overcast clouds, UVI 2; Air quality: 58, PM2.5

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Gowtham (G)

2023 Paavo Nurmi Half Marathon

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Formal Strength

A Break In da Remote Work Day

Tech Trails w/ Mansur

da First Day of Meteorological Winter

Functional Strength

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