THOU SHALT BE A COMEBACK

7:48 pace.  gross.  Got off work, tired, and started.  It was 70s and humid and windy.  As puny as I was feeling the first 14 I had a feeling that a tempo the last 4 would be an epic fail but I decided to at least try.  Miles 15 and 16 were 6:42, 6:58, and then I backed down and jogged it in.  My legs were shot and I felt like a zombie.  I will try this again  next week when I have slept the night before.

Nice ez run at Miller's Meadow, a nice little singletrack trail outside town with Zach from the Gorun team.  First time on the trail, enjoyed it, felt good on my legs.  no watch.  yay a few days off and time to catch up on a little sleep!

It was 104 nasty humid degrees at the GoRun track workout tonight, so although the workout was toned down bigtime, I am feeling beat up by the heat.  Ran 3 miles to "warm" up, then did sets of 400 meters--300 relaxed with the last 100 hard.  we did these in sets of 4,3,2,1 with decreasing rest between sets.  cooled down 2.25 to make a round 8 miles.  At this point I had a headache and needed to barf so made it to the gas station for a big purple Gatorade and drank it on the way home and now that I am laying on the couch in air conditioning am starting to feel a little better.

8:21 ap.  Recovery run.  With the shady tree-lined course and breeze, this was the most comfortable I could ever hope for in 90 degrees.  Hit the Y afterward for 50 minutes weights and core plus 15 minutes rowing.

7:27 AP.  800s on the mill.  Usually this is a tempo day but with a possible 10k race Saturday morning I did a workout I've always wanted to do, Yasso 800s, modified a bit for the treadmill.  warm up 2 miles, then 8x800 with 400 recovery in between, 2.25 mile cooldown.  The pace for the first 6 was 5:56 then the last two at 5:52, 5:49.  Recovery jogs at 8:49 pace.  I felt pretty strong during these!  The plan is to repeat this workout about a month down the road, hopefully 10 at somewhat faster paces.

I slept the extra hour instead of running.  I am a tired, tired girl, and I have this bright idea that I'm gonna work all night tonight and try to get off on time to run a tired 10k in the morning.  remains to be seen.

Well.  This was horrible.  :(   We had a busy night at work, but I got off on time to make it down to the race.  It was in the high 70s and gross sticky humid.  I warmed up around a mile with two strides and my legs felt very heavy.  First mile I felt okay, second mile I felt terribly fatigued, third mile I completely blew up.  I was toast from then out. Done. My legs were logs, I was breathing like a freight train, and I struggled mightily just to keep my miles under 7 minutes.  I ran beautiful reverse progressive splits.  I was in third but the second place girl apparently dropped out somewhere in the fifth mile so I got second, barely, third was only 3 seconds behind.  This was a confidence killer.  That said, I am very tired, and I noticed the leaders from last year consistently ran around two minutes slower this year.  The course was very flat, so for all intents and purposes a fast course.  Came home and shook my legs out with a very slow 3 mile jog.  Now off to bed, and I will be seeking out a revenge race to make this one a distant memory!!