my makeup may be flaking

Ballard lock loop at about 7flat pace. Had shoulder and neck pain pretty much the whole run. Even started getting pain shooting down to the back of my hands about 12 miles in. I don't know if this is due to lack of salt or what. Weather was fine.

AM ship canal trail 7 miles in 42:40 (6:05 pace, 7.02 miles)

Splits of 8:12 (6:07), 7:57 (5:56), 8:58 (5:59), 9:19 (6:13), 8:14 (6:09)

Segments 1,4,5 had a headwind while 2,3 had a tail wind.

Felt neck, ear, shoulder pain (hydration issues again). Quads also felt a little fatigued.

AM 4.6

PM 12.7 w/ 4 mile tempo run in 22:44: 5:47, 5:42, 5:45, 5:29.

Did the warmup quarter in 73, I did not win this time.

The workout called for me to start at 6:00 pace and speed up ten seconds every mile. I went out too fast trying to stick with Lance Thompson. I fell off pace in the 3rd mile and left something in reserve so that I would be able to close hard the final mile.

Afterwards did 6 by 150m strides. Speed is gradually improving.

AM 9 niles to work. Last two days have been better blood pressure wise. Real test will be tomorrow at the morning workout.

AM 16 including 8 miles tempo with CNW.

There's a big drop-off in turnout to club workouts after club xc it seems.

The workout for group 1/1a was 7 miles at 5:50 to 6 flat follow by 1 mile at 5:30. Although, I know that's a workout I can do I was worried that 1) The fast guys would all decide to run faster because they definitely can and 2)My recent tempo runs haven't been as good recently. Therefore I decided to drop down to the 2/2a workout which was 6:12-6:15 followed by 5:50.

The thing is everyone else in my group decided to do 6 tempo and 1 hard. This ended up working out perfectly for me as I did 6+1+1. It ended up being a progression run going from 6:20 to 6:10 the first 6. Then I ran a 5:35 with the group as they all finished, but I kept rolling. I then ran a 5:37 by myself with a 180degree turn, which everyone assured me was really more like a 5:34 without the turn around. Ended up being 49:04 for 8.1 (6:03 pace). Didn't feel very hard.