Trashcan Annie

1:50:12 (7:19 p/m) I've decided to increase volume which requires a temporary slowing of my paces.  So For the next few weeks I'm going to attempt to keep easy paces between 7 and  7:30.  I want 70 mpw to be the new 50.... It'll take a while but I'll get there. 

AM 3miles 6:55 pace

PM track workout 6miles wu/cd...2miles (10:25/5:12pace ..intervals.. not at once)

The achilles thing acted up in the middle of the run...I have resigned to the fact that I have never trained at this level before and my body is just going to do weird things. End of story.

Huge group at the track tonight. It was fun. I desperately wanted to be up with brad and dave but needed to be true to my "efforts" I lived. What doesn't kill you makes you stronger. Ran most of the intervals with Dave z, Steve, and Dale. It was fun. Casey made it out for the run...I loved laping him... ;)

4x400@10k effort 100jog recover (78.80.81.84?)
400jog
4x400@5k effort 200jog recovery (77.77.77.75)

I had a hard time finding my 10k pace today... very strong winds made it hard to read my effort... I had wanted to be around 83-85... see how well that worked out!

on the treadmil despite the great weather... but I did walk to and from the gym with willem, which was an adventure.  He said he had 6million angels watching out for him.... hahahahaha

ran 3.5 in the Am and pushed Willem

PM. 3 miles (6x800) 16;21/5:27 per mile pace..

        6miles warm up and cool down.

6x800 then 3x hill repeats. 800's 1,3,5 uphill and 800's 2,4,6 down hill. I felt really good. these were 10k-half marathon effort depending on which direction. I had to estimate the overall time based times for on 1,2,5, and 6. There was a pretty large group there for this one. Thank goodness. WEather was AWESOME. Luckily I ran into Rob on the warm up so I wasn't alone in my tardiness. We ran a pretty quick warm up.  My legs and overall self felt the best they have in weeks. this 5:27ish pace felt much less effortless then my tempo run last week at 5:52 pace. Maybe I'm finally coming around! When I got home I stayed up very late helping Casey finish up some stuff for work...

ran easy at mom and dads.

1:43:30/6:28 per mile

Ran with Brad and steve. First a modified ll mile loop, then a modified 6.25 miles loop.  I felt great today for the first time in a long time, despite my bowl and hamstring issues. We basically did a mile warm up and a mile cool down with 14 miles steady state.  The first 9 miles of the run were between 6:18 and 6:40. The last mile I had to make a pit stop, while the guys went on, and it was fractioned... then added on at the end. The next 5 miles were 6;07, 6;18, 6:18, 6:22*, and 6;07*. This was definitely a boost! There is a light at the end of the tunnel!

Splits:
7.18 (warm up)
6.39
6.24
6.29
6.29
6.11 *I had to #2 bad! Bathroom at end of mile
6.38 (beach hill)
6.22
6.22
6.?? *Bath/break 2. I let them go/split mi.
start of the club run, no beach hill->)
6.07
6.18
6.14
6.22 *hill
6.07
6.46 (cool down).