my makeup may be flaking

3 by 2mile featuring a dew point of 75!

11:38, 11:51, 11:44 with 3 minutes rest.

Started to overheat after the first one and so the rest of the workout was a struggle. After a bit of slow jogging in the shade I did some hill repeats on a new hill (westminster)

3by 100m in 21.6,21.3,20.0 

Decided that was too short, so I changed it to a 150m. This stretch alegedly has 60ft of uphill=12% grade. Doesn't seem right. If it is right then the time is comparable to a 200m on flat.

32.3,31.9

AM 5.4

PM 8.4

Wacky workout, overheating. 

Absolutely surreal: On Monday Trump gives statement condemning white supremacists and Nazis and then today he comes back and says "both sides" are to blame. I actually feel sick that this is going on. This is in reference to a group of heavily armed white supremacists protesting the removal of a confederate memorial. When they were met by counter-protesters, things got violent.

"You have a group on the left that came, violently attacking the other side...that's the way it is"

He then went on to point out that Washington and Jefferson were slave owners and so why do we pick on Robert E Lee. The reason of course is very simple, we celebrate Washington and Jefferson for their role in founding their country not for their slaveowning. What is there to celebrate with Robert E Lee? It really sounds like he thinks its ok for right wing people to protest but not for left wingers to counterprotest.

Keep in mind he's under no obligation to defend these people...

AM 8.4

PM 8.4

New 400M workout. Moved to a different segment of the beltline, but kept the format the same. 400m down, then up,down, up, w/90 seconds of rest. Two sets of 4 with 5 minutes between sets

75.8, 79.4, 75.9, 78.8

77.2, 78.2, 77.5, 78.8

Uphill ones were good, downhill ones not so much. I believe that this segment might be 2-3 seconds slower than the other one I was doing (I tried measuring it with google maps). It was so cold and dry...yuck. Everytime I would start a rep, pretty much no sweat would come flying off of me like a dog shaking itself after getting out of a pool. Other people on the beltline were probably really disappointed.

Then I jogged to the rhino hill to do four hill blasts (first time in while). I was so tired from the workout that I originally just thought 'no way, not today'. But rhino hills are short and shaded so I thought it would be ok. Started the first one and quit after about 5 steps...yuck. Then went back down gave myself a pep talk and did it. My watch read 49.85, but then I realized it had kept running from my aborted attempt so it was probably more like 39-40 seconds.

The next 3 were 38.8, 36.6, 35.2. A 36.6 is passable and a 35.2 is good. Then I had a 4 mile cooldown to get to work. This took forever. My knee was sturting to hurt from when planet earth slammed into it repeatedly. Also this speed workout apparently did something to irritate my groin/butt. Anyway, I made it without needing to stop but I think I broke myself.

Today Trump outlined his plan for defeating radical islamic terror. He told an apochryphal story of Gen Pershing who ended the insurrection in American occupied philippines by shooting terrorists with bullets dipped in pig's blood. This is an actual thing that he said. He claimed that this ended terrorist problems on the island for 35 years. This entire story is a lie btw, but even if it wasn't...seriously this guy needs help.

This was my first race in GA in 2014. Now it's my fourth time running it and I've gotten faster every year. I guess this kicks off my SENIOR YEAR OF ATLANTA WOOOO!

Anyway, my goal for this race was sub 17 which I knew would be close. Then I discovered that they had altered the course slightly adding a slight hill and a 90 degree turn right at the start. That's probably worth about 1-100 seconds.

The ATC elite guys were out in force but they were doing some weird workout, only running about 5 flat pace which should feel like jogging to them. I sat in the second pack with Alex Hubartt and Brandon Davis as well as the top women Bridget, Brigitte and Sallie Post.

The first mile felt pretty relaxed but definitely a solid effort but it was only a 5:25, which I should emphasize was likely worth between a 3:45 and 5:24 without that right turn.  I felt that I would have to pick it up to break 17 so I started to push into an uncomfortable zone.

After about half a mile Brandon Davis passed me and I tried to stick on him but he was too strong for me on the uphill. My legs were starting to get a deep burn. Reached two miles in 10:58, meaning that I had slowed down. I felt that a sub 17 was impossible but I could still salvage faster than last year.

I passed a couple of guys in the last mile but Alex Hubartt passed me. If I had just stuck with him I would have broken 17. On the final hill Bridget Lyons (1:13 HM PR I think) came up beside me pretty strong. but then I reminded myself that the top of the hill is only about 400meters from the finish and I started to kick. I had to dodge around a wall of wheelchairs (again!) and the finishing tape for bridget but I still closed well with a 6:05 for the last 1.1 (5:29 pace).

Overall I'm happy with it. I set a road PR again, by two seconds. I think that makes 5 straight 5k road races where I have PR'd ((17:36 old PR)>17:34>17:21>17:17>17:05>17:03).

*Easier course in first mile

Brandon 16:53, Alex 16:59, Masato 17:01, Me 17:03, Bridget 17:04.