my makeup may be flaking

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
6/25/16	90 secs	5:36	5:44	5:26	5:39	5:36.2
7/21/16	90 secs	5:38	5:55	5:31	5:38	5:40.5
8/11/16	90 secs	5:25	5:47	5:23	5:48	5:35.8
9/1/16	90 secs	5:24	5:47	5:22	5:43	5:34

4 by rhino hill 38.5,37.3,35.1,34.5 

Double tempo in 16:04,15:33

Splits 5:23,5:41,6:13 for last 1.1 (5:37 pace)

Another road 5k PR (ran 17:09 on the track in June). I went out hard and surged hard on all the little uphills on the course, but when I saw the two mile split I knew sub 17 was out of the question. Legs were really not happy the last 800 meters.

Changing gears now. Half marathon and marathon training time.

9 mile tempo in 59:27

segment splits in 21:31, 17:25, 20:30

felt really bad

6 by 800 alteranting down/up on beltline w/ 90seconds rest

2:43, 2:56, 2:42, 2:52, 2:41, 2:50

Felt like complete garbage on the warmup so I think the workout was OK considering.

Then I did 4 by rhino hill

39.1, 36.9, 35.1, 33.6

these ranged all the way from atrocious to very good

2.43 miles down beltline in 13:46

1.93 miles up beltline in 11:36

1 mile down in 5:09!!!

4 by rhino hill in 35.0,34.8,34.8,32.7

4.5 miles in 27:14

8:48, 15:06, 18:20, 20:34, 26:30, 27:14

	Time	Dist	Adj Dist	Pace	Adj Pace
Hard	5:22	0.92	0.93**	5:50	5:46**
Easy	7:00	1.10	1.08	6:22	6:29
Hard	5:50	0.99	1.02	5:54	5:43
Easy	6:59	1.01	1.08	6:55	6:28
Hard	6:14	1.02	1.05	6:07	5:56
Easy	6:17	0.94	0.97	6:41	6:29
Hard	6:45	1.10	1.16	6:08	5:49
Easy	6:45	0.99	1.05	6:49	6:26
Hard	6:06	1.03	1.03	5:55	5:55
Total Hard	30:17	5.06	5.19	5:59	5:50
Total Easy	27:01	4.04	4.18	6:41	6:28
Total	57:18	9.10	9.37	6:18	6:07

Tempo run on the ATL 10-mile course.

Felt extremely bad during the workout, particularly miles 4-6. I tried to go by the mile splits on the course. However I could not find mile markers 3, 5, 7, 8. I also missed 9, but I  saw it on the way out.

Splits 6:18,7:00,13:08 (for 3 and 4),13:41 for (5-6), 27:24 (7-10)

Crazy tough hills on this course to the adjusted times:

Adj splits: 6:03, 6:30, 6:11 (for 3-4), 6:15 (for 5-6), 6:26 (7-10)

Mile 2 there was some race going on, on the course, so I didn't cut the tangents. It's likely that this 'slowdown' was just due to that. However, I consciously slowed down at about mile 6 because it was too hard on my body to keep the pace up (relative to what the workout should feel like)

67:41 (6:46 avg, 6:20 adjusted)

last year for this workout: 67:10

That means that my effort was about equal to my "easy" efforts from the wave tempo on Thursday. Not really sure what happened here.