THOU SHALT BE A COMEBACK

6:45 pace. Did the good ol treadmill hills today. .5 warm up 8:34, 2.5 up 7:30 pace, 5 down -2% 6:18,6:15,6:11,6:07, then kept ratcheting the 5th mile all the way down to 5:42 pace. Felt very strong. I think the benefits of training may be starting to finally kick in.

7 ez on the East y treddy followed by 1 on the indoor track including 10 strides. 20 minutes lower body weights after

Missed my GoRun track workout because I had to work last night but after I got off got the bright idea that would go to the track and replicate it.  When Fernando message me the workout I about cried, it sounded brutal...and it was.  I never ever felt good during this workout.  I was winded and stiff and creaky and never smooth. It was basically awful.  I decided not to pitch it thought, and just deal with not hitting the paces I wanted.  I got kinda confused about the 300 meters so just went off the paces my garmin said I was running.

2 mile warm up

200(5:36),300(5:34),600(5:49),300(5:32),200(5:30)--200 meter recoveries in between except I took 400 meters after the 600 to work out a side stitch

3:45 jog

10 minute threshold 6:23 pace

4:40 jog

6 x 300 with 200 recovery 5:53,5:35, 5:42,5:31,5:28,5:28

cooldown 2.25 miles. 

ugh and good night

evening:  5 more very easy on the home treddy.  shaking off this morning's nasty run

easy on east y treddy then 30 minutes upper body and abs.  no energy today.

7:10 AP on the Kingman Hills with Kyle and Fernando--a helluva workout on those hills.  Usually they get hopelessly ahead of me but today they only put about 30 seconds on me so I was in striking distance--felt good about that.

7:10 average pace.  Met up with Nick and Kyle at the start line to the Johnston's half marathon course.  Kyle was talking a 1:30 half for a good long tempo, but it was a tall order the day after the Kingman dirt hills leg thrashing we took yesterday.  My legs were shot.  We still turned it into solid tempo intervals, and I just hung on to Kyle's red pacer shirt for dear life.  Popped off the first 5 miles at 6:47 pace, jogged, then 3 at 6:50 pace, jogged a little, then 2 at 6:50 pace, then cooled down.  Legs were tree trunks.  not too hot but 86% humidity.  I was fatigued from the night at work and little sleep.  Have done a lot of quality this week!  Looking forward to some easy recovery running!