my makeup may be flaking

AM(barely) HR 61

15 miles: Tanner Park + Zoo. Pretty hot and I had some dizziness during this run, but I was fine while I was running (as opposed to stopped at stoplights). Helped a lot to have Allie cycling next to me.

Average pace of 7:55

AM HR 62

AM HR 64

PM Track workout

3*1000 w/90 seconds rest 

3:30.6,3:27.6,3:28.3

5.5mins rest then repeat 

3:25.5,3:27.9,3:27.4 

I've been using the following: Take my 2007-2011 race/workout time and add about 10%. This gives me a benchmark to compare to, rather than always feeling like a failure. "Old James" would have been able to average 3:10 for this workout, but it would have been hard. Adding 10% gives a 3:29 average, which I easily beat today. 

AM HR 66

4x400 w/90seconds rest 80.0,74.6,73.3,73.8

3mins rest

Repeat 74.5,73.5,74.0,72.4

Was planning on doing more, but this ended up being harder than I thought it would.

There was a pretty nasty wind during the workout. My first 400 went 37-43 due to the wind coming up the homestretch. I really had to raise my intensity level to get those other ones in. Looking up the weather yesterday, it looks like I picked the exact windiest possible time to do the workout as there was a steady 25mph wind coming from the south, with gusts into the 40s (at about 10:45pm). Obviously I didn't feel the full effects of that, as the track has some shelter, but the wind was super tough to fight through.

Using Daniels formulas doing 400meter repeats in a 20mph wind going along the straights slows you down by about 10%, meaning 7% a lap. I don't really think that I could have average 67s without the wind, but it will be interesting to see what happens next time.

am hr 66

Pretty tough long run today. Even though I have been feeling better, every run over 10 miles is still an adventure for me. I went to Jeremy Ranch to run with the big group, which was probably a mistake. I started to struggle about 4 miles in and I was barely able to keep up the turnaround, which we reached in about 52mins.

On the way back, things went downhill fast. I lost the group after about 100meters and they were quickly out of sight. Then I started to get my typical low blood pressure symptoms:headache, earache, nausea, pain in both my arms. My breathing and HR stayed at a reasonable level and my legs felt fine, but I was also stuck going very slowly, particularly on the uphill. Once I got to 1:50, I decided to stop, walk and wait for the Cobblers to come get me. Even as I type this, I still have a pretty bad headache and I've been done for an hour.

I think runs like this are something I just have to live with, but I think if I can get more used to the pace+distance then it will be mitigated. In addition, I need to hydrate (+saltate?) better prior to these runs.