my makeup may be flaking

Oxford Tempo in 46:40 (6:18 pace, 6:05 adjusted)

Mile Repeats in 5:29, 5:52,5:34,6:04. Rest=90 seconds. Then 4 by rhino hill in roughly 38 seconds average. Not a great workout, but I was struggling with the heat today.

20 second PR

splits: 82,80,80,82,84,83,86,83,83,84,83,83,36

I made a risky decision to try to hang with a large group who were splitting 80-81, hence the fast 2nd and 3rd laps. After about 4 laps they lost momentum. After dropping that 86, I passed them all and got into a nice groove the rest of the way. It was really hot and I had pretty bad cotton mouth the entire time. Most of the people I was running with the first 5-6 laps ended up 30+ seconds behind me or dropped out.

400m repeats on beltline (90 secs rest, 5min rest between sets)

75.0,78.8,72.8,77.1

72.1,74.0,71.5,74.3

4by rhino

35.8,36.0,35.1,34.7

Deepdene tempo. Starting to get hot here, which means I start to suffer pretty badly on these types of runs. Today I suffered, but my performance was still good.

Look out! It's an escaped data table.

The moral of the story is I was really bad in 2014. Another thing is that I'm definitely scared to push myself hard at the start of workouts because things can go from finezies to faintzies pretty quickly. However, this discipline may actually be helping me in races.

Just a little friendly reminder that running does not really agree with me anymore. I often talk about low BP issues on my blog. They are often just uncomfotable, like yesterday, but sometimes it gets real bad.

Went a little faintzies at the end of my run today. About half a mile from home I found that I could no longer stand so I decided to have a little lie down. Someone pulled over a got me to my lobby. When I fainted crawling into my lobby they revived me by pouring water on my face. I insisted that they not call an ambulance, but they did anyway. Allie came out with my EmergenC to revive me and that did the trick, however the EMTs were already there. They found that my BP was 70 over 40 (a little low for exercise I guess) and then they took an EKG which told them I was going into cardiac arrest. However my EKG always says that's about to happen. I tried to insist to them that I was fine, but just a little woozy. They whisked me off to hospital, which I might add was the one used in the walking dead where the patients are used as slave labor. The DRs did more tests and determine that I'm perfectly healthy, which is nice to know, just a little low on Sodium. However the EKG had recommended immediate heart surgery.

So now I'm going to carry a copy of my EKG with me whenever I go running, so this mistake doesn't happen again. I actually recommend that all runners do this, because we all likely have abnormal EKGs.

Whatevevs, I got the run in though.

Final all comers meet of the year. Similar to last week, I tried to challenge myself by going with some faster guys at the start, but then just sort of hung on the rest of the way. I probably still had Sunday in the back of my mind and didn't really go to the well like I have in some other races.

Splits

79,79,81,81,84,83,81,35

Still, that's a 27 second improvement over last year.

Date	Rest	1	2	3	4	Avg
8/29/15	90 secs	5:35	6:07	5:49	6:09	5:55
9/5/15	5 mins	5:39	5:53	5:34	5:52	5:44.5
9/19/15	90 secs	5:35	5:57	5:36	5:53	5:45.3
9/26/15	5 mins	5:45	6:08	5:40	6:07	5:55
12/19/15	90 secs	5:44	5:55	5:41	5:56	5:49
2/20/16	90 secs	5:30	6:05	5:33	6:02	5:47.5
3/13/16	90 secs	5:30	6:17	5:59	6:45	6:07.8
4/7/16	90 secs	5:43	6:05	5:36	5:58	5:50.5
4/28/16	90 secs	5:34	5:54	5:31	5:51	5:42.5
5/7/16	90 secs	5:29	5:45	5:21	5:41	5:34
5/27/16	90 secs	5:35	5:49	5:31	5:42	5:39.3
6/4/16	90 secs	5:29	5:52	5:34	6:04	5:44.8
6/16/16	90 secs	5:36	5:45	5:32	5:44	5:39.3

New workout

4 by 800 on beltline with 90 seconds rest. Alternating down and up.

2:44.2 2:50.3,2:40.6,2:44.9

5 minute break then 4 by 400

71.1,74.5,70.9,72.0

Jogging break then 4 by rhino hill

34.8,34.3,34.0,32.9

Double tempo run (approx 2.75 and 2.45 miles). The second one has some rough uphill, especially in in the last mile.

Oxford Tempo in 45:40 (6:10 pace, 5:57 adjusted) Previous best (from 3 weeks ago) was 46:40

First split along the freedom trial/beltline trial in 18:41 for 3 miles. Roughly 6:14 pace/6:06 adjusted. Previous best for this segment was 18:59.

Next split going around Piedmont park 11:54 for 1.94 miles 6:08/5:51 adjusted. Previous best was 12:09.

Final split running from Piedmont to Emory Campus via the Georgia Marathon Course backwards in 15:05 6:07/5:51 adjusted. Previous best was 15:32.

4 by mile on beltline (down, up, dow up 90 seconds recovery)

5:36,5:44,5:26,5:39

Given the crazy heat and humidity and kind of eased into this one. Pretty happy with this though.

Then 4 by rhino hill.

35.4,35.2,33.4,32.5

.

	6/28	4/26	4/5	3/16	3/8	2/16	1/14	11/5	10/29	10/8
Mile4Mark	8:43	8:54	8:52	8:56	8:51	9:11	8:54	8:55	8:54	8:58
Mile3Mark	6:18	6:23	6:24	6:27	6:14	6:37	6:19	6:23	6:25	6:35
Beltline (3M)	3:11	3:17	3:18	3:13	3:15	3:21	3:14	3:12	3:19	3:14
Mile2Mark	2:13	2:13	2:14	2:11	2:08	2:18	2:14	2:12	2:16	2:14
Mile1Mark	5:53	5:58	6:14	6:01	5:52	6:17	5:56	5:51	6:00	5:55
Finish	0:40	0:44	0:48	0:43	0:43	0:49	0:46	0:46	0:45	0:46