THOU SHALT BE A COMEBACK

*3 years since I had my last cigarette*

34 days to SGM.  Watching my diet really close now on the final countdown--if it's not nutritious, it's not going in my mouth.

will be attempting sub-3.  There.  I said it.

8:16 AP. Easy along the river at lunch. 91 degrees but the south breeze made it feel cooler.

9:13 AP.  94 degrees.  Worked all night.  Brought the kids to school, slept 4 hours, then stumbled out of bed to run on my shadeless dirt roads.  It was more of a stagger than anything else.

6:57 AP.  Treadmill at the Y.  I decided to combine my midweek 12 with my hill workout since I work nights Friday, Saturday, Sunday.  My long run will have to be Friday before work.  I did a sorta simulation of SGM miles 7-19.

.75 warm-up flat 8:34 pace

1.25 up 4% 7:30 pace(Veyo)

1 mile decline -2% 6:40 pace

2 miles incline 4% 7:30 pace(Dammeron)

7 miles decline -2% 6:40, 6:40, 6:35, 6:31, 6:27, 6:22, 6:18

The 6:35 to 6:40 miles feel like a marathon pace on a decline.  Under 6:30 is too fast for marathon pace.  I hope 6:40 pace feels like MP at SGM. 

So, I have to retire the green shirt.  I will now be wearing my black and white GoRun racing team shirt for all races.  It's a cool deal though.  I represent at races, promote the store, show up at group runs and clinics(which I do when I can anyway) and I get 4 pairs of shoes, singlet, shorts, and race entry fees.  They said we could think about it and I was like "WHERE DO I SIGN!?"

8:34 AP. Stinks I had to hit the treadmilll two days in a row but hey, whatever it takes.

7:53 AP.   I was worried about this one. It was 8:15 by the time I started and temps hit the 90s by the time it was done.  I told myself I didn't have to do the tempo at the end.  When I hit mile 14 I felt decent in the heat, but only because I was going slow.  I knew once I started the tempo the south wind and heat were going to take a toll, and they did.  I was happy just to get sub-7s.  6:35, 6:52, 6:52, 6:48.  Not my best ending but the effort was good and good enough in the conditions.  Stopped 3 times for a second to get lemon-lime gatorade from the trunk of the car.   That's what SGM serves and it suits my stomach just fine.  That is my grand fueling plan.  Just drink gatorade at most aid stations.

slow. no watch.  between night shift stagger in 100 gnarly degrees. naptime.