my makeup may be flaking

Waterwheel loop

AM HR 67

AM HR 71

2*1600 w/90seconds rest 

5:49.4,5:50.5

4mins rest

4*800 w/90seconds rest

2:49.1,2:44.6,2:42.4,2:40.6

The miles felt pretty difficult, I didn't think I had another gear for the 800s. Turns out I had two more gears. The wind was blowing from the East, which meant a head wind on the first curve and a tail wind on the last. Mentally, that helped a lot.

This workout doesn't give me much confidence about sub 18 Saturday, which is 5:46 pace for 1600meters.

AM HR 61

A "tempo" run. I went down then up then down again.

5:56,5:55,6:26,7:02,7:17,7:38,6:10,5:52 pace for final .45 

Flattening out the splits with the course tool

6:17,6:11,6:30,6:23,6:30,6:47,6:12,6:07 pace for last .45

That 5th mile felt really, really bad. My legs were burning, but my lungs were fine which seemed odd. 

AM 63 

Back in March I time trialed a 5k in 18:45. Then I ran an 18:20 (I called it 18:35 because the course was short) a few weeks later. Since then, I've been kind of stuck. Even though I've been doing more miles and have had some non-terrible workouts, I've been unable to run any faster at the 5k.

So...an 18:07 today is a big improvement, but I didn't pass the 10% test. That means that I was more than 10% slower than my peak form. This is a threshold that I have been able to get under in some workouts, but no races.

Splits were 5:34,5:59,6:04,30 for the last .1

As usual the first mile 5:34 felt pretty easy. I think I could have run a sub 5:20 first mile and this may be the way to actually go sub 18, I don't know. After that, I felt like I was running in sand, which is what Allie said that it looked like when she passed me at about half way. Like in my tempo run on Thursday (and in Des News and Provo City Half) my legs just tightened up. I actually take solace in this, because this, I feel, has nothing to do with my heart. That means that it is hopefully something that I can fix through training.