M'kay

LM warmup (10 reps), 16.53 miles in 2 hours with 1 hour easy, 15 x 1 min MP/1 min easy, 30 minutes easy.  1 mile walk w/ dogs, PU/Crunches ladder (5 steps) & stretching.

Feeling pretty good after last evening's barn party (late evening).  Uneventful easy hour, 1 min MP/1 min easy repeats were good with MP sections feeling mostly easy.  Started tiring a bit on the last 30 minutes but not too bad considering. 

LM warmup (10 reps), 8 miles in 58:38, 7:19/mi, HR 152, w/ 12 x 12 sec Hill Sprints, 2 mile walk w/ dogs, PU/Crunch ladder (6 steps), & stretching.

Legs a bit sore in spots, but decent run, good hill sprints.  Now I must wrap my mind around the fact that I think I should be able to run a 5:50/mi pace for the 5K this Friday.  My mind is equating the 6:00/mi pace as hard no matter what, but the way things have been going, that's a bunch of hooey.  Do I really believe that?  We'll see...

LM warmup (10 reps), 10 miles in 1:07:25, 7:08/mi, HR 151, w/ 12 x 30 sec @ 10-1K pace, 1.5 mile walk w/ dogs, PU/Crunches ladder (6 steps), & stretching.

Fast fartleks felt good.  When I decided to turn on the current pace on Garmin, found I was running them way too fast.  Good.  5K pace should feel easier to manage on Friday then.

LM warmup (10 reps), 10 miles in 1:15:01, 7:30/mi, HR 154.

Felt a bit off when I got up.  Dianna returned home last evening from Pullman and brought a 24-hour stomach bug with her.  Instead of being smart, I decided to see if I was just tired or really sick.  When the last 4 miles felt harder than bonking in a marathon, I discovered which it was.  Oops.

2 mile easy run warmup in 15:06, 7:32/mi, HR 161, w/ 0.5 threshold effort.  

Hard race.  Still feeling a bit of the effects of the stomach bug I caught a couple days ago, but mostly recovered.  1st mile in about 5:45, including ratcheting it back at the 0.5 mile mark, so I went out too fast.  Really hurting the last 2.1 miles...no real kick at the end.  Not sure on time yet....didn't manage to hit the watch right away and the times aren't yet posted.  But it definitely was a PR.  A good reminder of how much 5Ks can hurt!

Did get to meet fellow blogger Jeff just before the race, thanks to FRB jackets we were both wearing (evidently, he can run and pay attention to his surroundings at the same time).  He won the 5 miler....by what looked like a mile and a half.  Wow.

Official results finally published.  18:31...a PR by 7 seconds.  Now I need to run another when I'm not sick.  Waah.

LM warmup (10 reps), 4 miles in 30:33, 7:38/mi, HR 153, 2.5 mile walk w/ dogs, PU/Crunches Ladder (6 steps), & stretching.

Back to being sick.  After the race yesterday, the head draining started in the afternoon and got steadily worse overnight.  Figured the nice easy 6 mile run on the schedule would be okay to help clear out the head, but by mile 2, I realized my HR was way too high for the pace and the effort was climbing, so I cut things short at 4 miles.  No aches or pains again (yet?) but somehow I doubt a long run tomorrow is a good idea.  About the only good news is that this probably did affect my 5K race yesterday....the 18:30-ish time I got wasn't exactly what I'd hoped for, and after a strong first mile, things got really difficult.  I don't think the results really reflect my fitness that well. 

Oh, and my right knee is bugging me a bit.  Have had some off/on mild pain the last few days, that seems to have subsided for now.  Hope it goes away with this cold or whatever it is.