View Workout (Riley VanPelt)
Tales from Red Cap Jack
November 8, 2017 (Afternoon)
Exercise Type: Run
Weather: 40s
Comments:
Today, I ran almost 1.3 to IM West with Blaida, 6.25 down River trail with the club, and 1.3 back to Gunson with Wes. I ran the first half of the 6.25 with a guy named John, who is NIRCA's Great Lake Plains Regional coordinator and is doing a lot of other stuff for NIRCA this Saturday. He was a pretty cool guy and knew who I was, so that's always interesting.
On the second half of the run, I ran with Red Cap and D-Bid. Red Cap told me the story of when his elementary school teacher mom unintentionally ate a pot brownie during a board meeting in the morning and had to the hospital. Legendary. We were clocking 6:30s on this portion of the run and it felt super easy.
Overall quality day, I'm ready to go for Nats.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 8.81 Miles | 1:00:02 | |||
| 1.27 Miles | 9:14 | 7:16 / Mile | Warmup | Brooks Ghost 9 |
| 6.24 Miles | 42:06 | 6:44 / Mile | Cruise | Brooks Ghost 9 |
| 1.3 Miles | 8:42 | 6:41 / Mile | Cooldown | Brooks Ghost 9 |