track fan

2:01:23.  1:02:26/58:57 (8:54/8:25 AP).  Was an uncomfortable run.  I got a late start, because wunderground said it was going to be cooler today than yesterday ... in a way it was, the temps were lower but because of the storms it was humid (58%) and there were no clouds so the sun was hot hot hot.  RealFeel said 99 when I finished, I don't think I believe it, it was only 89F.  It was mainly the sun.  But anyway, I felt pretty good after the first 5 miles.  The first 5 miles were tough, my legs felt like lead (they felt pretty bad last night too) ... I might need to take more vitamins, I am feeling "not quite right", even though my pace is ok - I just don't feel very good lately.  B12 or iron most likely culprits (both things I struggle with, even though I try to eat a lot of spinach for iron, I have had problems with getting enough of both in my diet).  

Anyway -- it was still a good day!  And I forgot to mention yesterday how exciting it was that Tyson Gay beat Bolt!! YEA!!  The mens 800 was messed up Khadivis Robinson did a horrible job pacing and he did not get out of the way fast enough and cost both Kaki and Wheating the race -- although the Polish guy who won was certainly on a tear, with Kaki's latest races as a gauge it would have been an awesome race if he wouldn't have been impeded by Robinson (I doubt he will be asked back to rabbit). 

Have a wonderful Sunday bloggers!

AM: (9.5 miles, 1:17:11).  33:53wu + 5 x 100m strides/30:53cd.  5 x 200 w/400 recovery (47,48, 47, 48, 45/2:20, 2:13, 2:15, 2:09, 2:22).  It was not bad today, weather-wise only 88F (and sunny -- that is what makes it hard).  So, I had a big back-and-forth with my devil-runner-Bonnie and my angel-runner-Bonnie today.  My devil-runner thought that 5 x 200 was not enough and I could do 8 or even 10.  My angel-runner-Bonnie knows that at the very least, Greg knows what he is doing and that I have never done as well when I second guess his workouts as when I follow them; and at the very most, I knew why Greg has me doing these and 8-10.  So, after a mile or two reflection on training and timing in training (e.g., not peaking early) I did what the coach said to do.  Then, on the way home I thought about this even more and remembered a conversation that we (Greg and I and Dean) had at dinner one night.  Some of his elite runners have had some remarkable times lately off of base training (Stephanie ran a 31:43 6 miler - approx 32:30 10K) off of base training (2 workouts/week, mainly focusing on leg turnover and stamina -- short intervals with long recovery and steady state runs, which are ~ 1/2 marathon to 1/2 marathon + 15 secs/mile) and he told me this summer that he can tell his athletes are ready for international competition when they can continue to race well on shorter actual "race specific" training (usually the last 8-12 weeks before a key race).  Food for thought.  It certainly is true that the more you broaden your running paces (meaning you have several "gears" to work from) you definitely better room for adapting to racing situations (weather or surging, etc).  Anyway -- the main thing is that I can wear my halo for today ;-) ... AND, I don't feel like I ran 9 miles, I feel pretty good, despite a long, hot, uphill cool-down home!

PM: (4 miles).

 Whew, what a busy week!  I hope you are all having a wonderful week so far bloggers!  Run far and run fast!

Just for fun, here is a photo shoot from some of Greg's elite athletes doing a steady state run at Buffalo Park (I blogged about this place when I was in Flagstaff last month, ahhhh, I miss it).

59:57 ... hmmmm.  Faster than last Friday when I ran the same route, I think I need to make this route a little longer to make sure my "Bonnie miles" stay the same.  Both of these times have been faster than a month ago when I measured the route ... so either I was super slow then or I am running it faster now ... either way it is throwing my 9:00 pace estimate out of wack and must stop!

It is going to be very very hot this week, what else is new ;-).

I hope you have a great day bloggers!

AM: (10 miles, 1:25:18). 24:51wu/22:45cd. 5 mile Steady State run, 7:32, 7:26, 7:25, 7:25, 7:20. I got out the door almost an hour earlier than last week - by 7AM. It was still 85F and sunny. Greg had said to do 4-6 miles, but last week he told me to "be careful". My ribs still hurt really bad (still only *after* I run, and I still can't lie on my right side, ever, and if I forget it hurts enough that I have to lie on my back for a few minutes until I stop hyperventilating) and it is hot. So, anyway, I told myself, run slower than you think you should, shoot for 5, if you feel great then run 6. I had a really hard time finding pace, my first 800 was about 8 secs too fast, and then when I tried to back off I slowed down too much. I felt a lot better at 7:20 pace, but I thought it would have taken more effort than I was supposed to put into it to keep it up for one more mile (I am super duper careful with SS pace, it is NOT supposed to be hard, more like the pace you could maintain for an hour "comfortably hard" - so barely breathing hard, when I start breathing hard I know I am working harder than I am supposed to). Anyway. I am still happy that I can run pretty hard for 35+ mins in the heat and am trying to feel confident that once November (and cooler temps) role around I will be feeling much better. If I get up a 1/2 hour earlier next week I should be able to do 6 miles!

PM: (4 easy).

I hope you all have a very nice day.

On a non-running note, I did not sleep last night.  First, I am stressed at work (what else is new, but this is even more than usual), and second, we have ANOTHER mouse that has fallen inside of our wall and can't get out.  It is sad actually, they try and try to get out.  Last night I kept thinking about cutting a hole in the drywall so it could get out, but then I thought it would just be worse because then Titus-the-cat would get it.  I am still not sure I won't cut out the wall today (or beg Dean to do it, although he is still not over me making him make a "bridge" for the opossum to get off the roof in Nashville).

1:04:37.  Ahhh that is more like it, I added on to my route to make sure I ran at least 63 mins (which gives me 7 Bonnie miles).  It was hot, what else is new?  

Busy busy day today -- so except for the fact that my legs are dead, I don't have much to report - except work stuff which would bore the heck out of most of you.  

I hope you all have a wonderful weekend!  Good times, good running!

AM: (8 miles, 1:13:45).  Had to get up really early to get my run in so we could drive to Phoenix to see John.  My leg has been hurting like crazy all week.   It still hurts, but now it hurts because of the treatment, hopefully it will feel better tomorrow (tonight I know my legs will feel dead because of the treatment, but it will likely be about 104 so my legs will be the least of my worries ;-).  Fed Big Boy some carrots (Big Boy the horse, not Big Boy the Dean ;-)) this morning, CoCo wasn't around.

PM:(4 miles hot and easy).

Have a great Saturday.  Congratulations to all of you that had spectacular races today (allie and Lily were impressive!)