M'kay

LM warmup (10 reps), 8.1 miles in 1:05:56, 8:08/mi, HR 141, & stretching.

Easy run after long flights on a variety of terrain including sidewalks, asphalt roads, grass trails, and farmer's fields.  Unfortunately, it included 2 emergency pit-stops for potty breaks, one at the Emergency room which just happened to be enroute.  Forgot to pause the watch for the second break, so the pace wasn't quite as slow as it seems.

LM warmup (10 reps), 10 miles in 1:14:00, 7:24/mi, HR 159, w/ 8 x 2 min Fartleks @ < 5K pace, PU/SU/Leg Ab/Ad/Ham ladder (7/7/4/4/4) & stretching.

Nice weather....in the mid 60s in VA.  Warmup was tough as legs didn't want to move after a day at the office and the first fartlek was only in the 6:05/mi range, also into the wind.  Once that was done, the rest were good and all in the 5:35-5:45/mi range, very good and better than expected.  The new Adrenalines felt like nice soft pillows....at first.  Then by about 6 miles, the pain on the outside of the left foot started again thru the finish.  Afterwards, realized the overlay is putting pressure on the widest part of my foot, causing the hot spot.  Need to try to stretch that out a bit so it doesn't return.  

LM warmup (10 reps), 14 miles in 1:47:11, 7:39/mi, HR 149 w/ last 4 miles Moderate in 7:06, 6:49, 6:44, 6:46, & stretching.

73F and sunny at the start, so the start was slow.  Just hung in there for the duration and when the final 4 miles came up was just looking forward to getting done.  All the running routes around here are flat and boring.  Not sure why the first moderate mile was slow....turns maybe?  Did seem to get a second wind and things felt better.  Still battling some left knee pain. 

LM warmup (10 reps), 8 miles in 1:01:35, 7:42/mi, HR 148 & stretching.

Nice and easy miles.  Cooler out today and just kinda felt better.  Which my left PF wasn't still giving me fits. 

LM warmup (10 reps), 9.5 miles in 1:07:56, 7:09/mi, HR 161, w/ 2 mile warmup, 2 x 15 min Tempo Intervals (6:16/mi, 6:03/mi) w/ 5 min rest, & 2+ mile cooldown.  PU/SU/Leg ladder (7/7/4) & stretching.

Warm and sunny workout after work (mid 70s).  First tempo interval was fast...aiming for HM pace ~ 6:19/mi; started fast and tapered back until I was finally on pace a few minute in.  Recovered completely for #2 but the heat was taxing and mentally wasn't in it.  Took one 20 sec break about halfway thru #2, then another 5 sec break with 5 minutes left.  Was aiming for a pace in the 5:57-6:00 range but just couldn't hang.  Some mental, but also haven't really done tempo work for a while so maybe the 15 min repeats were a bit overambitious.

6.5 miles in 51:31, 7:55/mi, HR 142 & stretching.

Forgot the LM warmup today.  Easy miles in cooler weather.  Kept today easy in prep for tomorrow morning's 5K race.  Drove w/ Jim up to pick up race packet @ Ft. Monroe, so didn't eat until late.  Then wound up driving myself to the ER with some pain that I'd been experiencing the past couple of days that suddenly got worse....long story short, got the good news, some Motrin, & made it back to the hotel by 12:30 for a 6am wakeup.  Not the recommended way to prep for a race.  Plus, after the race, headed to Ft. Eustis to visit with Aunt & parents.  

2 mile warmup in 14:56, 7:28/mi, HR 156, with 0.5 mile @ goal race pace (~ 5:50/mi).  3.1 miles in 18:39, 6:01/mi, HR 178.

Ran this race with some guys from work, 2 locals here and another that traveled in like I did for 2 weeks work here in VA.  Haven't run a 5K since Jan 1, and coming off the longer races with little interval work, wasn't sure what to expect.  The fartleks earlier in the week were a good sign, the tempo intervals just okay, but being tired from travel and last nights ER escapades, tempered any expectations.  Nonetheless, can't get much flatter than this course, and the winds were not too bad coming off the water.  Temps in the low 60s so a bit high, but with the clouds and the breeze, aside from the humidity, things were pretty decent.  Not sure what the competition was going to be being an out-of-towner, but was aiming for a low 18s race and an AG placing.  Splits of 5:54, 5:53, 6:08, and 41 should tell the tale...

Even being on the start line, about 30 people bolted ahead of me at the start.  First quarter-mile was on a 5:25 pace....ouch, way too fast, so I pulled back and settled into a more reasonable effort.   Crossed the first mile feeling decent and running hard.  Was in about 12th place or so here.  Worked up into 7th by the turnaround onto the boardwalk and into a bit of headwind, but still managed a good mile 2 at a reasonable pace.  Then there's mile 3.  I'm not exactly sure where the wheels came off, and really don't recall them falling off, but shortly into the 3rd mile, garmin was telling me I had slowed way down.  I tried pushing a little and didn't make up much ground.  I tried pushing a lot and still didn't make up much ground.  It just seemed like I was at max velocity and wasn't going to budge the needle to the right any more.  Funny thing was, my breathing was still under decent control in a 3-2 scheme, not the normal 2-2 pattern I typically hit in 5Ks around the 1-1.5 mile mark.  Guess the top gear wasn't there, or maybe the mental side was lacking.  Was really trying to reel in runners 5 & 6 and came within 3 seconds of catching 6, but just ran out of race.  Managed an okay sprint to the finish from about 1/4 mile out, probably more than I should've been able to do, so I really think I just slacked a bit on mile 3.

Anyway, took 7th, cheered my co-workers (& one of their significant others), got a nice glass for winning my AG, then promptly left before I froze since the temps dropped and the drizzle started.  Guess it's not too bad considering I'd no intention of running the race and had only signed up on Thursday.  Spend the rest of the day walking around Williamsburg visiting and letting the women do some shopping.