my makeup may be flaking

AM Two loops Sugarhouse from my office

PM Warmup in the fieldhouse and around campus.

Ran from 1300East to 700East on South temple (.9miles) in 4:23

Then I ran back up and ran from 1300East to 600East(1.06miles) in 5:02 (split 4:13 at 700 East). That's 4:45 mile pace (5:11 adjusted pace). Didn't feel especially hard. I was just trying to get my legs under me on the steeper part.

Then ran back to the fieldhouse, did a bunch of plyometrics and lifted.

3 by mile on the Highland High Track with 1:30 rest. My thinking was 5:15-5:20 especially given the steady wind.

Did 5:02,5:19,5:16. The 5:02 had me a little worried, my calves were already tired to start the workout and felt pretty dead after that one. I decided that it was all about effort though and just finished it out.

While I was running there was a dad running on the track with his two kids. He was constantly yelling at his daughter to go faster to the point that she was almost crying. It made me slightly annoyed. One of the reasons the dad was yelling was because he had headphones in. I don't understand why you would listen to music when running with your kids for a mile on the track.

Ran back to school and had to stop a couple of times because of my knee. The ol' knee is still not a fan of running extended periods of time without tights.

Afterwards did some lifting and core with Allie.

In the morning ran in Nike Free's for the first time. Not much to report about them for now. My calves were tired after wearing them,but they've been tired all week.

In the evening did a staple workout of mine:2700S loop as hard as I can. Managed 59:08 (29:40,29:28). That actually represents a significant slowdown as the second half is downhill. This was my second best time on the course I believe, but it was far behind the best time. I actually ran the first half slightly faster than before but I lost a lot of time on the final climb along 1900S. This was 5:52 pace overall with an adjusted pace of 5:40. Certainly this gives me some confidence in my ability at the half but I'm still a few weeks away from a really good time.

Easy run.

A quirky little race. Featuring lots of girlscouts and people dressed as Cookies. If you beat the cookie you win a free hat. You also win a free box of girlscout cookies as a prize. And ALSO there are two races (2k and 5k) and they encouraged everyone to do both.

I had somewhat high hopes entering this race. I wanted a fast 2k and a meh 5k. The weather was kind of cold though and there was no way that I was going to run a fast 2k without a decent warmup. I was also a little thrown off because there was no Allie to challenge me. I did happen to see Lily in her first race post injury. It's defintely more fun than going to a race y yourself.

Anyway first up was the 2k and I was certainly not adequately warmed up. There were a lot of kids sprinting next to me for the first couple hundred meters or so. Then there was a 15 year old in spikes who followed me up until about 400. After that I started to open a bigger and bigger lead. I was 3:14 at the 180 degree turnaround and then did my best to fight my way through everyone coming the other way. I tried to make it hurt twoards the end and finished in 6:22 (which is about 5:07 pace). Didn't feel like I really accomplished anything other than tiring myself out for the 5k.

The 5k seemed to start almost immediately afterwards, except this time there were a lot more people. I started out much slower this time and had more people chasing me at the start. Mr Thin Mint pursued me until 500m in and then fell back. I was very quickly all by myself and suddenly lost focus. I reached the turnaround at 8:25 and realized I was going to have to close hard in order to break my prerace goal of 16:30. I pushed all the way back down but I had to weave in and out of people once again (really not too bad). In the last kilometer I bagan to regret my choice of racing shoes as my calves were very tired and I seemed to have no drive left in my legs.

Afterwards Allie and I went to the field house and she biked while I ran for an hour. Then we lifted/stood around chatting.

This little race gets a thumbs up from me.