my makeup may be flaking

Three loops of Liberty Park. It was pretty windy but a great temperature. My Nike Frees felt really good.

AM Two laps of Liberty Park

PM Ran to Sugarhouse park and did 4*800 on the Highland High School track with 90 seconds rest (2:31,2:28,2:31,2:31). I was pretty sore before starting and it was quite windy so I pleased with this. Then I went and ran one loop on the road in 8:00 (5:58 pace, 5:46 adjusted). Came back and did two sets of 3*200m with a lap jog in between.

Ran back to school and went for a workout in the fieldhouse.

Wait hold on a second. You're telling me that I can't just take 4 months off, start doing a hundred miles a week and then throw in a sprinting workout without being sore? Bunk! I say!

Well anyway I was very sore today, but I didn't really care. I spent my runs today scoping out the course for the state capitol half this monday. In the morning I ran up through the avenues until I got to the JCC.

In the evening I ran from my office to Red Butte Garden and then along the course. I was very sore so running downhill meant some very slow running. Let me tell you, the last 5 miles of this course should be seriously fast. If I can't close the last 5k under 18 minutes, something is seriously wrong with me.

Had some real sinus issues today. I really need to take care of that.

AM 2*Liberty

Decided that I would try my first fartlek workout in a couple of years today. I was feeling kind of sore and allergy but I managed to do it ok anyway. Did 10 mins warmup then 5mins hard, 5mins easy running to Sugarhouse park and back. Not really sure what to make of my paces as I wasn't 100% today but I was down in the 5:30-5:40 range it seemed for hard section.

Met Allie for some lifting and plyos. I am very proud of the fact that I have never seen anyone do more than me for the back extension. In fact, Allie does the same as these big lifter types.

Another very Allegirific day today. So much so that I broke down and got some nasal spray after my run. I try to avoid using this stuff as it is habit-forming but there was no other option.

Anyway my run today was just to go along foothill to 2300 East and then follow the State Capitol half marathon course (again). I had to do a lot of improvising because the of construction on the course. It was unclear how the race was going to be able to deal with this.

After the run I got an email from the race director saying the race has been postponed until the 4th of July. Well I guess I already ran the course so it doesn't matter.

Went down to American Fork today to run a Memorial Day race. Given that this was one of 26.2 running company's "Platinum" races I thought there would probably be some good competition. I had pretty low expectations as I had planned on doing a low key half marathon today that got canceled.

I saw quite a few runners with 26.2 running co. singlets at the start so I figured I probably wouldn't be competitive. The 5k and 10K started together and so I was content to let the pack get away a little at the start. After about 800m, Brandon Hebbert flew by me and went to the front of the pack. He looked strong and I could only hope he wasn't running the 10k.

Right at the mile (5:11, it was a bit short) I was starting to catch up to some people when the 5k and 10k split. Suddenly it was just Brandon ahead of me (by over 20 seconds). I started to cramp up a little and feel a bit nauseous. Glancing back I saw 3 or 4 people within 20 seconds of me so I knew I had to keep pushing.

The next couple of miles were uphill and I slowed down quite a bit (5:32 and 6:04). These miles were both slightly short by a few seconds and the slowdown was mostly due to the uphill. I reached mile 3 (2.94 miles) in 16:48. The course tool said I should be at 17:08 here based on my finish. That meant I lost 20 seconds in the next 2 miles (which included a steep down and a steep up). I was feeling fairly nauseous still and also my shoe came untied. I was also out of sight of both first and third place now so I had entered more of a tempo mode.

In the last mile I picked up the intensity a little but I didn't feel fantastic and there were now a lot of people to weave in and out of. In addition a lot of the 5k runners from the lead pack were now doing a cool own going back along the course and getting in my way. Even though they could see me coming I was forced into oncoming traffic a couple of times. Maybe I needed to be wearing one of those neon green singlets the 26.2 guys had. Anyway I achieved my goal of a sub 34. The course was certainly short but this was probably off set by the hills.

Although this was a free race I find it a bit ridiculous that prize money only guys to people on the 26.2 racing team (yes I asked to be on this team). (Prize for 2nd was $50). Of course Allie won the 5k and the prize for that should have been $100 (along with the $100 from SLC half marathon) so I shouldn't complain. Allie and I split the $25 coupon to Costa Vida that Seth Wold handed to her for her efforts.

Anyway, about 5 mins after I finished the 10k I found myself lining up to do a mile. I didn't even time this for myself so I don't know but I would guess 5:15-5:20 (based on Fritz's 4:55). It felt ok, it just wasn't enough rest after running a 10k.