Bret

Rest day

Lunchtime run around Carillon office park.  4.25 miles - actually felt very good and ran faster than I wanted to run this easy few miles.  I am planning to do a workout this evening but wanted to get a few extra miles in early in the day.

PM - workout on the treadmill.  6 x 400 at 81 / full recovery then 4 x 200 at 38 - full recovery - 1.5 mile warm up and 1.0 mile cool down.  Did this on the Woodway treadmill at the gym near my house.  It was a bit clunky getting the speed set each time, but it ramped up to the proper speed quite quickly - no rail on one side of it so it was a bit dangerous too.  Good workout - felt strong.

PM - Lunchtime - 7.5 miles around Carillon and Feathersound.  Windy and humid with some strong gusts ahead of cold front that is moving through.  Probably finished just ahead of the storms.  Kept the pace comfortable and was pleased to see that it would appear that my new "easy" pace over the last couple of weeks is about 7:15 per mile.

AM - easy 3.0 miles - needed a stress relief run as I awoke in a bit of a grumpy mood.  Unfortunately midway through the run in the cold windy weather, it started to rain.  Did nothing to improve my mood.

PM - Lunchtime run - 7 miles on the treadmill at 7:13 pace with 8 striders at the end.  Mood had improved by then in any event!

PM - lunchtime - easy 6.00 miles around Carillon office park.  Crisp cool and quite windy - in the mid 50's - not exactly comfortable.  Legs are feeling a bit heavy today - this week's training with two doubles and a hard workout on Monday is making me think of little to no running tomorrow and possibly a 5k race on Saturday morning.

3-4 easy light running miles at lunch.  I have a choice of three different 5k races tomorrow morning - have not decided which one (if any) I will do - but wanted to do a light workout today in case I do race tomorrow.

5k Race in Wesley Chapel today near Wiregrass High School. Had a very satisfying result following some solid training the last few weeks. 5:43 first mile was a bit fast but did not feel that way. Lots of high school distance runners to chase. Lost to one at the finish, but was the overall masters winner. Best time in over 15 years. Good improvement since a 5k in December where I ran 18:24. Would like to go sub 18 next time out.