my makeup may be flaking

18.4 miles with the last 3 (Beltline-Freedom Trail) in 18:53

Went from Boulevard to Piedmont in 14:50 alternating 1min hard, 1 min easy (average pace=6:06!)

	Time	Dist	Pace	Adj Dist	Adj Pace
1	18:45	2.53	7:24	2.57	7:17
2	12:37	1.93	6:32	1.91	6:36
3	13:36	1.96	6:56	2.06	6:36
4	12:23	1.77	7:00	1.87	6:37
5	15:25	2.28	6:46	2.41	6:24
6	11:27	1.71	6:42	1.74	6:35
Total	1:24:12	12.18	6:55	12.56	6:42

Midweek, mid long run. Timed a portion of it.

20 miles on georgia marathon course. (miles 8-16 and 19-22). Did 3 miles hard to finish in 18:41. RAAAIIIIIIN

Finished with 4.44 miles in 28:04 south on beltline, east on freedom trail and finishing at Boulevard. (6:19/5:56 adjusted)

	Time	Dist	Pace	Adj Dist	Adj Pace
1	15:57	2.53	6:18	2.57	6:12
2	11:33	1.93	5:59	1.91	6:03
3	12:25	1.96	6:20	2.06	6:02
4	11:33	1.77	6:32	1.87	6:11
5	14:42	2.28	6:27	2.41	6:06
6	10:25	1.71	6:06	1.74	5:59
Total	1:16:35	12.18	6:17	12.56	6:06

20 miles on Georgia Marathon course.

5 miles warmup then 14 miles at 6:39 pace (6:21 adjusted).

Ran from the intersection of South Ponce and Ponce, following the course until cutting along Oxford St from marker 16 to 19. Then followed the course until Piedmont Park, before finishing on the beltline.

Ran the two parts of my 'double tempo' run in 17:18 and 16:22 to finish out.

Well that was...not great.

My plan was to try to get in a groove of 6 flat miles to start. I ended up running a little over my head I guess.

Mile 1 was 5:59, 2+3 were 11:54. The duo I was following then slowed down to a 6:01 which felt pretty easy. Then all of a sudden I lost it and started going backwards.

I split a 6:14 and got dropped by the pack I was with, but I thought that was probably ok and I could just find a new rhythm. Split 6:08 for mile 6 and 6:17 for mile 7 which contained some solid climbing.

Then the wheels came off completely, mile 8 was 6:39 and mile 9 was 6:16 for a straight downhill mile. Mile 10 was more downhill but I only managed a 6:34.

My 10 mile split was only 62:02 and my legs felt done. I knew there was no shot at a decent time and so I got pretty demoralized. I also ran completely alone for about a mile down an endless straight road.

6:26,6:40 and then 6:23 pace for the last 1.109.

Welp, I though I had a 1:18 in me and so I paced myself with that goal in mind. It proved to be far too much for me right now.

I've decided that my blog is dumb and I should at least make an attempt to write something other than just my workout splits.

AM 5.9 miles to work

PM 5.9 miles home

Pretty sore from the race on Sunday, but not too sore to run, albeit slowly.

AM 10.1 miles to work

Still mulling over my race from Sunday. Hopefully the problem is that I just went out too fast: thinking I was in 1:18 shape when I should have aimed for 1:20. It's not the absolute time that bothers me, it's the fact that I couldn't translate my solid workouts into a race.

AM Morning off

PM Was thinking vaguely that I ought to do my 'mid-week mid long run' fast, but as the day went on this started to seem like a bad idea. I did a mile warmup feeling ok and then just thought 'well, I'll at least start my watch, for future reference'. I ended up running 12.2 miles in 1:20:22 (6:35 pace) and it felt pretty reasonable. The fatigue from the HM on sunday started to creep into my legs towards the end.

As I ran the route in reverse, it ended up being a net uphill so the adjusted pace was 6:16. My race had an adjusted pace of 6:12, which I think really underscores how much I underperformed. This workout felt nothing like a race.

AM 8.0 miles to work.

PM 5.9

AM 10.1 halfway with Allie.

Long run on the Publix marathon course. Freedom trail to Candler Park, followed Publix course from 8 to 16 then from 19 to 22, then on Beltline/Freedom Trail.

AM 5.9

PM 5.9

The quality of collegiate distance running keeps getting better. Got an email from my college coach today. For the last 30ish years we've been running a 4.5 mile time trial around campus. An athlete might do it 20 times over the course of four years, so there have been thousands of attemps at this thing. On Saturday, we had the 1st, 2nd, 3rd and 5th fastest times ever run. My program has had multiple all americans.

AM 8 To work via Piedmont Park

PM 5.9 Home on Freedom trail

BIG.ly Workout

Workout was ~1 mile warmup, 2*4.84 miles@MP-10secs/mile w/5mins rest, ~5mile cool down. Total of 15.6 miles.

The 4.84 mile course is along the freedom trail to the beltline, north to Piedmont and then back. It's downhill on the way out, uphill on the way back.

1st rep in 30:10 (Splits of 14:39(5:39/9:00) going out and 15:31 (9:40/5:51) coming back.

Avg pace:6:15 (5:55 adjusted).

I felt really bad on this rep, my heart was not cooperating and I was worried about having a full scale meltdown. I considered bagging the workout after this one. However, I started the second rep and felt much better so Istuck it out. It still got tough towards the end, but in a more conventional way.

2nd rep in 29:50 (14:25(5:34/8:51) and 15:27 (9:41/5:46))

Avg pace:6:10 (5:51 adjusted)

Overall I averaged 6:00 pace on the way down and 6:24 pace on the way up.

I think this gives me some idea what happened to in Birmingham. My heart needs about 30mins to properly get going, so when I try to hit my pace from the start the strain is too great. However, after a brief recovery I can start running well again. I think this was less of a problem in the summer/fall last year because I was doing more high intensity work, so my body got used to working hard without a long warmup.

PM 5.9 Home

AM 10.1

PM 5.9

AM 10.1

The blog is advertising to my something called 'Soylent', which it describes as the 'ultimate lunch hack'. Mildly suspicious/allogenic.

20 miles including 10 pickup of various lengths. Ran the same 20 mile route I have been running.

Pickup start and finish:

1)Freedom Trail to Top of Rhino Hill

2)Candler Park Corner to McClendon/Page

3)Ponce Place to Ridgecrest/Dekalb

4)East Lake Footbridge to McDonough

5)Commerce to Scott Blvd

6)Dickey Drive-Asbury Circle to Oxford/NDecatur

7)Stillwater/Los Angeles from Briarcliff to Highland

8)In Piedmont Park around Active Oval, starting and finishing at stop sign by Park Ave Bridge

9)North end of beltline to Ralph Mcgill (center of street)

10) Reverse of 1

*Terrible Headwind 

Game over direct address comma man.

Game. Over.

AM 5.9

PM 5.9

AM 10.1

PM 5.9

Midweek midlong run. Did not feel very good, with blood pressure problems most of the way. Cramps in my shoulders and a rapid buildup of lactic acid on all uphills. At about the halfway point I backed off the effort so that I would be able to finish the run properly. It was slightly muggy this morning, but nothing crazy. 

6.9 on the beltline with Allie. Good run except for the smell.

I won this race last year, just barely, in one of the most intense random races I have ever run. I won by 5 seconds over course record holder Aaron Roseberry after he had dropped me twice and I was in 5th place and hurting badly at halfway. I was seeing spots by the end. Today was much less exciting.

I immediately went to the lead at the start, with only two people coming with me. We would eventually be the top 3. The third place guy dropped off on the first major uphill less than a mile into the race. So it was down to just me and Stephen Harvell, who won the race two years ago.

We hit the mile in 5:45, the woman reading out the times said 5:35 so I told Steve our real split. Based on my breathing he must have thought that I was sandbagging, because he asked if I was just messing with him. Sadly, no, my chest was tight and I felt like I was being strangled. Signs of heart issues, which I definitely expected. But that seemed like too long of an explanation mid race. I just shook my head 'no'. I was not sandbagging. This seemed to galvanize Steve and he took the initiative on the next mile. The course looped back around to the start and we saw his family and he promptly dropped me.

We reached mile 2 in 5:37, a lot faster than I anticipated. I took the lead back from Steve and opened a small gap on a downhill, but when the course flattened out he came right back and passed me again. The way this course is laid out means that you can 'fake' your way through the first 3 miles, as they have quite a bit of down, but then we have to pay for all of it on the way back.

The turn off of Piedmont Avenue onto Sheffield, marks a pretty strong transition from the easy stuff to the hard stuff. As we made the turn, Steve took the lead for a few steps but I quickly drew even. We hit mile 3 in 5:47 still side by side and still climbing. I accelerated on the subsequent down and it was all over. When we started to climb again, I felt pretty sluggish, but it was enough. Even though my 4th mile was only 6:17, I was told that I had a ten second lead.

In the 5th mile, my shoe came untied. I attacked the uphills as well as I could, but my legs were tired and it was hard to stay motivated. 5:56. Last 1.2 in 7:27 (6:07 pace) including some more pretty rough hills. Despite my slowdown, the gap widened continuously and I won by 50 seconds.

AM 5.9

PM 5.9

AM 8

PM 5.9 Rain!

Midweek mid long run. Started out a little slower than last week, but still felt bad. Ran 16:30 for first segment which was 7 seconds slower than last week. Then ran down the beltline in 12:13, which was also a pretty slow split. However once I started on the hills, I found extra reserves of strength and it seemed like the climbs barely affected me. By the end of the run, I was cruising and feeling great. The weather was perfect, mid 50s and low humidity, which probably made all the difference.

My total time was 1:17:51, compared to 1:20:24 last week. 2:47:30 marathon pace.

AM 10.1

1 mile warmup

2 x 4.84 mile w/ 5 mins rest

1st rep in 29:20 (6:03 pace)

 (Splits of 14:11 (5:25, 8:46) and 15:09 (9:30, 5:39))

2nd rep in 29:04 (6:00 pace)

(Splits of 13:57 (5:13, 8:44) and 15:07 (9:32, 5:35))

Pace going downhill 5:49

Pace going uphill 6:15

AM 5.9

PM 5.9

AM 8

PM 5.9

AM 5.9

I ran this race two years ago, running 2:55:47 for 6th. That was my last marathon. I came in with a goal of sub 2:50.

Mile 1 (6:37)

My plan was to start conservatively which is quite challenging as the first mile is not only downhill, but we start with the half marathoners. I basically just chilled, running with Bo Brewer who was running the half. I just wanted to make sure that I stayed ahead of the 1:30 half marathon pace group.

Mile 2 (6:31, 13:08)

In the second mile, I was still very relaxed but I started to pass a couple of people.

Mile 3 (6:33, 19:41)

This is where the race starts to get tough. Mile 3 has a steep downhill followed by a long climb. On the climb I keep my pace pretty steady and then start to move through the field. Bo and a couple of other half marathoners are still with me as is Filemon Lopez who's running the full. Crossing the 5k mat, Filemon was 14th and I was 15th. (Bo was 52nd in the half)

Mile 4 (6:29, 26:11)

Mile 4 features a pretty solid climb going through the historic MLK neighbourhood. When I saw 6:29. I was pretty pumped. That's the same split I ran in the HALF last year for this mile.

Mile 5 (6:09, 32:20)

Mile 5 is a solidly downhill mile as we head out of Atlanta into Inman park, Atlanta's first suburb. Despite the big speedup, I don't really move up and Bo and Filemon are still with me.

Mile 6 (6:48, 39:08)

Now we climb again towards Little 5 Points, an ultrahip area, descend again, then climb up towards the Jimmy Carter presidential library. My legs are starting to feel it now, but I really pass a lot of people in this mile. In the second 5k I moved up from 15th to 8th, but I was still behind my pace from 2 years ago.

Mile 7 (5:56, 45:04)

I think that mile 6 is short and 7 is long. I ran 5:47 for mile 7 in the half last year, which also seemed wrong. Nonetheless I am glad to see that 5:56 after a 6:48 in the previous mile. There is a huge group of runners about 30 seconds ahead of me who all turn off to follow the half. Now I am completely alone.

Mile 8 (6:27, 51:31)

Mile 8 is the first one with the two races separate. I can see two people ahead of me. The road slopes down gradually and I can already feel the fatigue in my legs. I don't seem to be gaining at all on the people in front or the putting any distance on the chasers (based on the cheering delay). Right at the end of this mile, we get a real nasty climb, so I'm encouraged to see that I'm still sub 6:30.

Mile 9 (6:14, 57:45)

Even with this fast split, I don't seem to be gaining on Aaron Spak (who is in 7th). This mile has plenty of downhill.

Mile 10 (6:34, 1:04:19)

Mile 10 and 11 contain a pretty lengthy, though not very steep climb. And right at mile 10, I finally real in Aaron to move into 7th. I run stride for stride with him for a bit, but it seems like he's starting to struggle so I just keep right on going.

Mile 11 (6:36, 1:10:55)

As we crest the hill I can see one guy (Paul Deaton) and then on a little dogleg I get a glimpse of 5th place, but he's probably still a couple of minutes ahead.

Mile 12 (6:17, 1:17:12)

Really don't enjoy this downhill. My legs are seriously in trouble. Mostly my glutes and calves. My quads to have some fight left though. It's going to get rough. You are now subscribed to #DecaturFacts

Mile 13 (6:27. 1:23:39)

Did you know that there are 47 Decaturs in the US? This fact is communicated to me in rhyme. A lady waving a sign saying "Decatur Now, Decatur Tomorrow" yells at me "better you than me". Anyway I'm in 7th at halfway. Ten seconds behind 6th,  1:10 behind 5th and 4+ minutes behind 4th.

Mile 14 (6:30, 1:30:09)

First indication that I'm slowing. This is a faster mile, but my split isn't great. I'm not gaining on 6th place, but 5th is getting closer to both of us.

Mile 15 (6:26, 1:36:35)

There's a really loud aid station in this mile: megaphone and all. From this I can tell that no one is really very close.

Mile 16 (6:07, 1:42:42)

This is the fastest mile of the race, so this split doesn't get me any closer to 6th, but he manages to catch the 5th place guy and they run side by side.

Mile 17 (6:35, 1:49:17)

This is the change point of the race, after several relatively easy miles we enter Druid Hills. It's a horrendous series of climbs and drops that seems endless. Fortunately, I run in this neighbourhood every single day. About halfway through this mile we pass my tempo run startline, which is at the base of a 400m hill. I push hard up this hill and finally close the gap on 5th and 6th place.

Mile 18 (6:37, 1:55:54)

My legs are really feeling it now the 6th place guy is still sticking on me in this mile.

Mile 19 (6:25, 2:02:19)

One final mile where I feel good. I bury the hard climb in this mile.

Mile 20 (6:56, 2:09:15)

The constant switching from steep up to steep down and back is taking a toll. I feel like I'm running in sand, but I've still got plenty of energy. One final mat at mile 20.

Mile 21 (6:39, 2:15:54)

Mile 20 starts with a brutal combination of steep down, steep up, steep down. I just couldn't use the downhill properly. Then on the next climb I felt like I was crawling.

Mile 22 (6:35, 2:22:29)

This mile is where I lost the sub 2:50. It's a nice gradual downhill into Piedmont park. A 6:35 wasn't going to ruin my race, but not good enough.

Mile 23 (7:06, 2:29:35)

Mile 23 has another turnaround where you can see the people ahead and behind. I didn't see anyone in front of me. I saw the 6th place guy about 2mins back and got a glimpse of the motorcycles indicating that the top woman was coming.I finally slipped behind the 6:30 guy on this mile as we had to climb up to Peachtree St. This is the hill that hospitalized me last summer.

Mile 24 (6:43, 2:36:18)

Lost more ground to the 6;30 guy.

Mile 25 (6:54, 2:43:12)

Mile 25 somehow has more uphill. I felt ok, knowing that I was close to the end, but this is a legitimately tough mile.

Mile 26.2 (8:08, 2:51:20)

That' 8:08 for 1.22 (6:40 pace). Not a bad finish. Totally comfortable cardiowise. My calves were just totally unprepared.

Final splits

First speed workout since Nov 10th! Ack, has it really been that long? Maybe it hasn't it is April 1st so you can't believe anything today, not even your own blog. Are blogs even real?

Anyway, the workout, if it took place at all, was 4 by 800 with 90 seconds rest followed by 5mins of chilling then 4 by 400 with 90 seconds rest then 4 rhino hills. My primary goal for this workout was to just go through the motions and not worry about times. I think it was successful, unless there were some owl creek shenanigans or this whole post is a lie that I made up to confuse a future version of myself.

On the 400s and 800s I alternated between downhill and uphill, if I did them at all.

Splits (or random numbers I just pulled from nowhere)

2:42.9, 2:54.8, 2:40.6, 2:48.8

75.3, 75.6, 71.6, 77.3

35.5, 35.3, 34.9, 36.1

4.5 mile tempo in 27:28 (the last one ever????). Not a great time, but it compares favorably to my first post-publix tempo from last year (27:50).

4 by mile on the beltline. Made difficult by swirling winds, but it was a good temp (50).

5:35, 5:54, 5:34, 5:44 (down, up, down up)

avg = 5:42 is 8 secs slower than the last time I did this (sep 1st), but 8 seconds faster than at this point last year. So despite focusing on endurance all winter, I'm decidedly ahead of last spring, speed wise.

4 by rhino hill in 37.2, 36.2, 36.3, 34.3.

Blergle. I've been sick

Wacky Workout Wednesday!

7.4 miles in 46:39 (6:18 pace, 6:04 adj)

Still kind of sore from Tuesday

AM 5.9

PM 5.9 w/ 4.5 tempo run. I felt really bad during the workout, very tired (sleepy tired) and sore. My calves felt like bricks at the start, then I swallowed a bug about 3 minutes in.

8 by 400 avg of 73.7 my second best average ever. Weird that I'm doing so well in short speed workouts but my longer workouts have been mediocre. I just spent like 3 months on marathon training.

Followed up with 4 rhino hills average of 36.0 is not great, but that was primarily due to the first one being atrocious (38.3), the other 3 were fine.

"Sat around and did nothing afterwards because I was so tired" Saturday

1 mile warmup

2.43 miles in 13:34 (5:35 pace) down the beltline. Splits of 5:18 on Freedom and 8:16 on Beltline.

Using the splits I calculated from my wave tempo. My 5:18 was 5:47 pace and 5:42 adjusted. I then split 11:22 at 2.02 miles (5:38 pace/5:39 adjusted). My split was 6:04 for 1.1 miles (5:31 pace/ 5:37 adj). Finally did the last .41 miles in 2:12 (5:22 pace). I'm not sure on the adjustment for this section.

This was a really good rep and it felt smooth and unforced. However, when I was done I felt hot and nauseous. After about 7 mins of jogging I made it to the 2 mile start.

Two miles on the beltline in 12:10 (6:05 pace/5:47 adjusted). Splits of 5:56 and 6:14 which are pretty even in terms of adjusted pace. This rep was not nearly as good.

Another 5 mins of jogging recovery and then 1 mile down the beltline in 5:16.

Then it took 8:20 to jog to the rhino hill. Did 4 rhino hills in 37.8, 34.5, 34.6, 33.9.

Ran back home and saw Allie starting her run, so I ran an extended cooldown with her.

In Estes Park for a conference. Staying at 7600ft. Ran to Gem Lake (8830 ft) in the morning. It's really more of a pond. Very tough trail run.

AM 6.3 miles around Estes Lake (7522ft). It was snowing.

PM 10.5 miles along the Estes Park Half Marathon course. Not particularly hilly route, but combined with the altitude it was rough for me.

Two loops of Estes Lake.

Allie Scott and I ran the Genie Pyramid Loop as we have every second Saturday and every fourth Friday for the last two years. The  mischievous genie and angular pyramid always gives us pause to reflect upon our wishes for the upcoming fortnight and sparks a lively debate about our favourite grades for the second half of the run, respectively. Today we were horrified to find that the pyramid is gone replaced, by windchimes producing a clanging cacophony reminiscent of the dirty locomotive that once encircled this city like an octopus encircling a polychaete - but with trains. Decreased pyramid density may destabilize the earth's orbit and cause a 20% increase in day length. I for one will vote with my feet, as it's been shown to increase balance and derease the chances of falls in the elderly. In conclusions, polychaetes, vertical integration, polychaetes.

15.8 mile long run. Nice day, so I decided to finish with 3 miles hard going up the beltline/freedom trail. I've done this fast finish many times over the last three years and a good day is sub 19, with my best aroud 18:40.

Today I ran 17:24! I was cruising from the start, running 6:27(5:43,5:14 adj) from the North End of the beltline to the Ralph McGill bridge, 14 seconds faster than I've done that stretch going all out.

Reached the top of the rhinohill in 8:48 (5:52 pace), which would be a decent split for running downhill, but I did it uphill and felt fully in control.

Then I split 5:30 running uphill the freedom trail (5:59,5:30adj), meaning that I reached the boulevard columns in 14:18 (previous best of 14:52). Again, this would be a decent split running downhill, but I was going uphill and kept going for another .6 miles.

Impromptu workout trying to make it home as fast as I could. 4.5 miles in 27:13

(8:56,15:10,18:23,20:34,26:24)

My goal initially was 83, and I figured that I would finish around 17:30. I stuck with a group for a bit but at around lap 4 they sped up (80) and I backed off the pace. Then I kind of drifted in no-man's land for a bit (85,85,84,84). Then Brandon Davis passed me with about 800meters to go and encouraged me to pick it up (he was just tempoing after running a fast mile). That helped me finish strong as I picked off a couple of fading Berry College runners.

82,83,83,80,83,82,85,85,84,84,83,80,35

Last kilometer in just under 3:18 (i.e 16:30 pace)

kilometer splits 3:24,3:27,3:30,3:30,3:18

I really believe that I can break 17 now, but probably not by much. Next week I will run the 3K.

4 by mile in 5:33, 5:42, 5:27, 5:38. The uphill miles were the best I've ever done. After I was done I felt like I probably could have run harder/done more reps.

Then I did 4 by rhino hill in 36.2, 34.7, 34.8, 33.2.

4 by 800 w/ 90 seconds rest (2:39.7, 2:45.0, 2:37.6, 2:43.4)

5 mins rest

4 by 400 w/90 seconds rest (70.8, 76.7, 69.3, 73.2)

4 by rhino hill 38.4, 39.1, 36.3, 35.2

splits: 79,79,81,81,80,81,80,35

I was very determined to break 10:00, and I knew if I just kept it close I could get under with a kick. Ran most of the race chasing a pack of four but never managed to gain on them. Feeling even more confident about sub 17 now.

AM 8 on beltline

PM 7.5 running from aiport to downtown richmond

All in Richmond, VA along the James River. They must have heard that I was coming and marked out a special route for me because there were signs everywhere

AM 7.5

PM 10.5

Some things I noticed in Richmond, VA:

Atlanta has a 'photo bridge' where everyone has the photo taken with the city as a backdrop. I've seen newscasters use it fot B-roll footage, political ads shot there, modeling photo shoots, and even music videos. Somtimes people just set up an easel on the sidewalk and paint. Richmond has a 'fishing bridge', it's a two lane road going over the james river, but people are fishing over all along the sidewalk. I saw at least 50 people out there fishing.

Like Utah, Richmond has a pipeline trail. The richmond pipeline trail is literally on top of pipeline (carrying ???) about 5 feet wide next to the river.

There's a big mural that says "Is that James I smell?"

I crossed the James river on four different bridges, including two which are pedestrian only. There are also the ruins of old bridges visible in the river. In the middle of the river are small islands with dense trees that envelop you on all sides. Probably the coolest example of this was a very narrow bridge with train tracks on it. I wanted to run on it but I thought I might die, however I saw a local guy running on it so maybe it's safe. Something to do next time.

14 second post apocalypse PR. Fastest 5k since Flat as a Pancake 2011 (when I ran 16:23 in the freaking snow).

Goal was just to break 17. My plan was to be very agressive and then just hang on. There was a group of people who went through 200 in 39 and I just tried to hang with them: 79.85 at 400m. The group that I was with then sped up. In the past I might have let them go but I consciously surged to stay with themL 77.94 (2:37.79). On the third lap my legs started to burn and I knew I couldn't keep up the pace but I didn't let myself lose contact 78.87 (3:56.66).

On the one hand, I knew that I had gone out too fast, but on the other hand I was confident that I could hang on for a sub 17. Lap 4 was the first over 80 (80.22) to come through at 5:16.88, and then an 80.56 got me to 6:37.44 through 2k. Here the pack that I had been running with fell apart and I started to struggle. After an 83.76 (8:01.2 through 2400), I got passed by a couple guys and just tried to hang on. Managed an 82.68 (9:23.88) to stay only a few seconds behind my 3k pace from last week. 10:46.83 through 3200 after an 82.95. Here I relaxed a little because I felt confident in the sub 17. I missed my split at 3600 but 4k was 13:34.97, meaning that I was 1 second ahead of pace with 1k to go. Ran 83.00 then 81.17 then 36.12. Felt totally spent afterwards.

I was totally spent afterwards. Aerobically this felt ok, but my legs were tired the whole time. I still feel there's more in there but I may not have another shot on the track this year.

Next week = 1500

These meets have a crazy amount of competition in them compared to a typical road race. There were 5 or 6 guys sub 16 in this race, I believe. Also there was an elite mile won in 3:59 (2nd place 4:00.01).

AM 5.9

I was talking to someone about my heart problems today and it reminded me that I haven't taken my resting heart rate in ages: 49 sitting at my desk, nothing remarkable but for years I was in the 60-70s even in the morning.

...

PM 5.9

AM 9.1

PM 5.9

AM 12.5 including 2.43 down beltline in 13:33 (5:35 pace), 1.93 up beltline in 11:23(5:54 pace) and then 1 mile down in 5:10. Then 4 by rhino hill.

PM 5.9 

AM Water tower loop (which is totally its name) with Allie

8 by 400m on the beltline 71.8 avg. Then 4 by rhino hill 36.1 avg.

Last workout living in current apartment, which means it will be time to retire a lot of these workouts. 

First 1500 of the year. Splits of 72,73,78(whoops) and 53 for the final 300m. Didn't feel particularly difficult and I had too much left in the last 100. However, I did improve from the 4:39 I ran last year.

After a 25 minute break I jumped in the 3k without any particular goal. I started out off the back of the pack in the first heat so I had no real choice but to pick it up. I held it together pretty well for 4 laps but then died. However I still ran a slight PR of 9:54.

79,78,78,79,81,82,1:56 for 600

AM 5.9

PM 6.4 4 loops of lullwater preserve

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).