Roller Coasters and Racing

On the eve of leaving cross state, I find that I have some time to update. Sunday is my second HFP race of the year at East Fork State Park in Bethel, Ohio. That's just outside of Cincinnati. We're heading down tomorrow after work and spending a full day at King's Island on Saturday. I can't wait! So far this year my roller coaster count is at 17 different coasters. I need to add some more! Then it's another sprint duathlon on Sunday.

As for training, I had to miss a guest speaker for the running club in order to this week's speed workout. Which I'm kind of bummed about. The speaker was from the Akron Marathon and I was hoping to hear what's going on over there. It's a difficult, hilly course, but for some reason I'm hooked on it after one year. That will be my full fall marathon for 2009. I can't believe I'm already planning that far in advance. The track workout Tuesday was another uncomfortable one. It was hot. Near 90. And humid again. This week was a ladder workout, up and down:

1 mile warm-up
200 m hard
rest
400 m hard 1:24.12
rest 1:20
600 m hard 2:13.55
rest 2:58
800 m hard 3:07.07
rest 4:08
1200 m hard 5:09.57
rest 4:58
800 m hard 3:13.57
rest 2:51
600 m hard 2:19.07
rest 2:50
400 m hard 1:26.22
rest 1:26
200 m hard 34.28
1.5 mile cool-down

For a grand total of around 6 miles. I definitely feel better running in the heat now that I've been doing it most of the summer. Sure could have used it last year. Better late than never I suppose. I'm off. I will update after the weekend as to how the race went.

Mr. P