Just do it

Speed work.  1 mile warmup and then 10x400 at a 6 min pace.  1.5 mile cool down.  

It was a last minute decision to run the 10k.  My training has been almost non-existant and therefore felt like the 5k would be fine.  Rebecca ran the 10k so I figured I might as well give it a go. I immediately regretted the decision but it was too late.  Kind of a painful uphillish course but not too terrible.  I was 3rd for the first couple of miles until I passed Yunior.  I stayed behind him for a bit to recover and then I passed him on an uphill to ensure that I at least made a decent gap between us.  After that I was chasing the lead guy who happened to be an Lt on the base who just started flying T-6's in the flight room down the hall from me.  He's still fressh and fast I guess.  I ended up finishing about 30 seconds before me so he did well.  I was happy with my performance all things considered.  Rebecca got first by a good amount of time if I remember so she got a trophy for the 2nd year in a row.  I keep getting 2nd these days but I guess I shouldn't expect much when I am running about 15 miles per week.  

Calves did not allow me to run today.

It was nice to run as the sun was coming up instead of well before.  Humidity was rather beastly though.

Morning stroll with the wifey.

Thought about going 6 today but that was all I did... Thought about it.

6x800 at a 5:50 I think.

Tempo run.  Did a mile warm up and cool down.  6 miles round the base and 6:37 pace.  Splits were all within 5 seconds. Finished just under 40 mins.  Goal was 6:40.  Hoping to get an AP of 6:10 for the 10k this next week.

Rebecca ran the Frankenthon.  I ran about 9 miles with her.  She get a 3:31 (BQ) and it was a tough course.  I just wanted a bit of distance in prep for the 10k.

4x400

4x100 meter intervals with warm up and cooldown.