Go slow to go fast.

I performed some duct tape surgery on the inside of my green 101's on each shoe by the ball of the foot where the upper was starting to separate from the sole.  It seems to have staved off the impending separation of the upper.

7.5 miles easy with 10 x 10-15 second sprints up the steepest road hill I could find behind Fairview High school.

1:05 - 350' vert. - 8:49 avg - super slow day. 

Decided to forego the Green mountain Tuesday hard effort with Jason, levi and George and join Nan's group for a flat speed workout this morning in preparation for the quicker quaker 5K this weekend in Lafayette.

Glad I did.  It was a really solid workout, with Nan and Simon leading the way on the longer intervals, and me, in usual fashion, attempting to regain my manhood and massage my ego by out sprinting them on the 1 minute intervals.

It was better timing to do that workout today than doing a hard flat workout on Thursday...so I'll have to rejoin the mountain-men next week.

Here were my pace splits...we did a 2 X 1,2,3,2,1 with 60-90 sec. recovery, followed by a 1,2,2,1.  Pretty fast intervals, which suit me better than 4+ minute stuff where I just tend to not have as long of staying power:

• Set 1 - ?, 5:25, 5:41, 5:24, 4:53 (missed the 1st split)
• Set 2 - 5:09, 5:38, 5:41, 5:31, 4:35
• Last set - 5:18, 5:49, 5:37, 5:14

Slow.  Sometimes it seems like my faster runs are getting faster and my slow runs are getting slower.  I guess today I was just feeling extra worked over from the 24 minutes of really fast and hard speed work yesterday so I was running almost 10 min pace on flat sidewalks for 40 minutes.

Track workout with Jason, Marcus, and two other friends of theirs.

Goal today was just to hold back, and do a few repeats at race pace and not below that.

I did pretty decent at that, but my legs weren't feeling all that great.  I hope they feel a lot more fresh and better on Saturday.  They did feel better toward the end.  I was just still kind of worked over from Tuesday I think.

I got a bunch of ART done yesterday though, which I think was really beneficial.

After a warm up I did 4 X 800 at the following times:

2:56, 2:57, 2:53, 2:50 - I was aiming at 2:50's which is a 5:40 race pace goal of mine.  But I think I was still warming up, and also I was trying not to go too fast and I think I overcompensated.  Because normally on our 2-3 minute intervals I have been doing 5:20-25 pace.

Then I jogged around the track while the other guys finished 3 more 600's.  I joined on the last one and did it in 2:14 - a 5:48 pace, which was fine.  Then we finished with 4 X 200.  I did them in: 41, 39, 42, 32 - Kind of broke down and couldn't resist sprinting the last one after about the first 50 meters.

10 miles total:  1:23- 8:19 avg  - Virtually 0 vertical, unless you want to count the 6' to hop the fence to the track.

6 miles - 59 min. - 450' ascent.

Easy, slow, recovery run up around the perimeter of the neighborhoods in south Boulder and back past Fairview.  Feeling pretty decent and ready to see what I can do about my 5K PR in the morning.

Fun race this morning!  Fantastic weather, tons of competition, met and ran with a bunch of cool people.  Great times.

Also I set a 29 second PR which felt good, even with a screwup at the finish line when I accidentally stopped too early.

See my full Race Report here