my makeup may be flaking

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