THOU SHALT BE A COMEBACK

Pretty fun race today, you ran with a partner and they combined your times and average age to determine place.  My similarly aged partner Ron knocked down a 23:30!  wow!  very sticky and humid but only in the 70s and it was overcast so that helped.  Warmed up a very slow .5 miles.  Felt pretty solid throughout the whole race, I once again need to learn to push these short races, I definitely had more gas in the tank when it was done, because I was able to kick and pass two gals in the final quarter mile, which felt good.  Splits were 6:24, 6:23, 6:35, 6:34, and then like 5:30 pace for the change at the end.  This is about 20 seconds per mile faster than the River Run 10k two weeks ago, and I feel that fitness is progressing nicely and coming back.  Honestly I aerobically felt really strong, wish I would have pushed that back half harder. Ran a 12 mile cooldown after. 

recovery circles at downtown Y, followed by a brief 20 minute core session.  not sore from yesterday

8am:  tired after a long 12 hour night at work, haven't slept since my last run, but needed to kill a little time while Vanessa was at her appointment.  5 minute warm up, then 15 x 1 minute on/1 minute off.  Minutes "on" were nothing to write home about--6:05 to 6:50 pace but staggering on no sleep through gnarly heat and humidity I wasn't expecting much, just getting some leg turnover.  Cooled down 3 minutes or so and then Vanessa was done and I could go home and sleep a little.  5.2 miles, 7:28 AP

afternoon--stumbled out of bed for a very toasty 5.1 mile shakeout before heading for another night at work

84 degree afternoon run at a nice recovery pace, actually felt quite comfortable.  50 minutes weights and core.

ez on the mill.  was supposed to do a tempo today but my legs were so heavy and dead I pushed the workout to tomorrow in hopes of getting more quality out of it.  I went and got some new shoes, and allowed a little video gait analysis.  Mistake!!  Any visions I have of being a somewhat graceful runner are shattered.  That is the ugliest, most horrific gait I have ever seen.  The shoe story guy, my teammate, was quite silent watching the video, and then handily tried to blame the accident as a possible culprit.  Anywho, one foot turns in and supinates, the other one turns out and overpronates, and I am all heelstrike.   Bah!  I don't care, it gets me from point A to point B and it is going to get me there faster than ever in October!  And I love my knew kicks, bright yellow Kinvaras.

8:04 AP.  Big change of plans, my friend needed to do his long run today and for me it was nice to get it done before I start my first of 3 x 12 hour shifts for the weekend so I went for it.  It was a bit of a late start, and the temps were in the 90's with the sun beating down for the back half of the run.  We had planted some water and got a drink at mile 9 but were hurting again soon after, finally found a row of sprinklers around mile 13.5 and crawled on our bellies in the grass with our faces in the spiggots, pretty desperate for a drink and some cooling.  It was enough to make it to the finish.  Not exactly pretty, but it was a solid enough long run in the heat.  Now I have a day to rest and toss around the idea of a 5k Sunday for speedwork.