my makeup may be flaking

Did 6 by two laps on the little loop at the north end of Piedmont park. Each loop is about .26-.27 miles. So two loops is probably .53 (850 meters)

2:51.6, 2:49.3, 247.2, 2:49.1, 2:49.8, 2:49.5. 90 seconds rest

Subtract 5 to 10 seconds to get an 800m time. This workout was tough.

AM 9.3 To Piedmont via Stillwood, back on Beltline

PM 5 Lullwater preserve

AM 6.2 Springdale-Deepdene-Artwood

PM Mile race on the track. Splits were 76 (409 meters), 74, 77, 71. Felt really bad during the race. Then afterwards I was so spent that I couldn't run the 5k. I think this was due to the heat.

AM 9.7

AM 11.1

Included 3.8 mile tempo run going up the beltline/freedom trail. Split 14:26 (5:56 pace) for 2.43 miles going up. Then 7:51 (5:44 pace) going down freedom trail. Total time of 22:16 (5:52 pace).

AM 20 w/ Allie

Wacky workout version 1.2

1st five segments from WW v1.1 but then ran down the beltline for 1.12 miles. Also, I was feeling pretty sluggishat the beginning and the first couple of reps weren't very good. Thus, I cut the recovery from 90 to 60 secs as I didn't really feel I needed it.

6:49,46.7,2:54.9, (60seconds) 1:09.7, (60seconds) 2:25.1,5:46

Whenever I visualize a race beforehand, I try to consider a lot of different scenarios of how it could play out so I can be mentally prepared. That means that I have a range of times in my head that I could potentially run. If you'd asked me what the A++ scenario for this race was it would have been to get out hard (sub 5:10 through 1600) and then hold on to finish in low 9:40s. It's very rare to have a race that exceeds even my most optimistic expectation.

Anyway, I had quite a bit of confidence in my fitness going into this race. I had run some very good workouts. So I just told myself to push from the start and trust myself. Hit the first lap in 75.6 which felt very tough so I backed off a little to a 76.7 for lap 2. When I saw 2:32 through 800, I figured it was just a matter of time until I blew up and people started streaming by me. Instead I was starting to move up, I ran 76.1 for lap 3 to hit 1200 in 3:48. The nice thing about the 3k is that when you get to this point you can start counting down the laps. I slowed to a 77.3 for lap 4, but I was still 5:05 through 1600.

Here I really did slow down, as we were starting to lap runners constantly. Lap 5 was only 79.3 and Josh Deaton came by me. He's a very strong finisher and I told myself that if I could just stay on his shoulder I would be successful. Thanks to him I picked it back up to 77.6 for lap 6. With about 500 to go I moved passed Josh but he stuck right on me  and repassed me on the backstretch 76.6 for lap 7 and then I kicked like mad (35.1 for 200, which isn't that fast I know). Ended up narrowly losing to Josh and Brandon Davis.

Final time was 9:34.4 a 20! second PR. I've dropped 1 minute off of my 3k over the last two years.

AM RHR 46

AM 9.3

PM 5.2

AM 12.8

10.07 miles in 63:42 (6:20 pace). First attempt at something longer in a while and it went ok. I moved yesterday so this was a new course, but I incorporated parts from other courses.

It was cool but quite humid and I was feeling a bit dehydrated. Judging from the pace I lost it about halfway through. 

PM 3.3

3 by 2 mile in piedmont park with 2 mins rest.

Times were very slow, but I've never done this workout before so I have nothing to compare to.

12:18, 12:25, 11:53. According to the course tool, the couse is 20 seconds per mile slow, but I'm sceptical of the elevation data in the park as I'm running alongside a river.

AM 5.3

PM 8.4

AM 5.3

PM 8.4 Including 4.5 miles in 26:34 (5:54 pace)

Modified my 4.5 mile tempo route to finish at Piedmont Park. The first 3 miles are the same as before. Ran down lullwater to the 4 mile mark of the Freedom Trail in 8:42. Then ran between the mile 4 and mile 3 mark in 6:19. It took me another 3:14 to reach the junction with the beltline (18:15 through 3 miles). Then ran down the beltline in 8:19 for the last 1.5 miles. The new route has about 300ft of ascent and descent, with a net gain of 10 feet.

As it was my first time doing the new route I don't have a lot to compare to, but I felt very flat today.

AM 9.5

PM 3.3

AM 8.4

Feeling too tired to do a regular workout, so I did 5x60 seconds pickups with 60 seconds jogging recovery.

PM 6.5

3 mile warmup

2 x 4.84 mile w/ 5 mins rest

Ran up the beltline to the freedom trail and then back down, so the first half of each rep was uphill. It was very hot and humid, so the second rep was kind of a struggle. I was pretty pleased with the workout nonetheless.

1st rep in 28:55 (5:58 pace)

 (Splits of 15:08 (9:24, 5:44) and 13:47 (5:20, 8:27))

2nd rep in 29:22 (6:03 pace)

(Splits of 15:22 (9:29, 5:53) and 14:00 (5:28, 8:32))

Pace going downhill 5:49

Pace going uphill 6:15

Off

AM 6.4

PM 8.4

AM 5.3

PM 8.4 

WW 1.2 in 6:23.6, 44.2, 2:42.0, 1:05.9, 2:18.6, 5:47.3, 47.8

I set new records on 4 different segments! Very pleased with that. Kind or suprised that I couldn't improve my team on the second to last segment (1.12 miles downhill on beltline). There were a ton of people out that I had to watch out for, but there was a halfmarathon going on last time. I actually said "meep meep" like the road runner when a couple of people almost stepped in my way without looking. This is probably what Sasha would do now that I think about it. 

AM 8.4

PM 5.3

AM 12.8 w/ 10 miles fast. It was very humid (dew point of 68-70, temp was 74) and I started to feel really bad in the middle, which is reflected in the splits.  Very pleased with this run overall, as I was able to match some of my better workouts despite suboptimal conditions.

I was totally drenched when I was done with this run. Leaving for Utah tonight so I'm going to have the opposite problem.