"There are no compromises." -Once a runner

7 easy miles.  Sore from the 5k?  I'm pathetic.

Easy run on the horse trails at Percy Warner park.  Didn't feel like running and put it off till late.  But once I got into the forest, I felt great.  I really notice the difference between long runs on pavement and trails after that 18 miler last week.  My hips hurt for days after that run and I couldn't comfortably use the full range of motion for my right hip.  It feels better now and I vow to get at least 50% of my miles on dirt even if it means fewer miles due to time constraints.

Did a workout on the local cross country course.  There is a 4k and 5k course and because there is a 4k race on this course next week we did that one.  We did one loop to warm up (and a little more because we took a wrong turn) and then planned to do 2 min hard, 2 min easy x8 but I was with Ted and he was doing 2:10-15 and I was always 15 seconds behind him so I finished strong to wherever he was.  And he started on the 2min mark.  So it ended up 2:25-2:30 hard x8 with 1:25-1:30 recoveries.  We did 2 loops of the course during the workout.  There was a doe and her two baby deer eating grass at one corner of the course.  They weren't scared of us at all and stayed throughout the run.  Afterwards we cooled down with another loop of the 4k.  It was dark by then but just light enough to see 4 big deer running across the course at an incredible speed.  It was a good workout especially because it got me away from worrying so much about the times that would have been bad on the track in this heat.

8.5 miles.  I felt like a douchebag because I left my sister's birthday party to go for a run.  And when I got back I couldn't drink liquor for a while because I was trying to rehydrate.  I think this elevates my running to disorder level.  When something gets to the point at which it interferes with your social and family life it is a disorder.

Wanted to try the daniel's type marathon workout on a smaller scale and in a fair setting. At this time of year in nashville, the only way to do that is to go indoors. Treadmills aren't fair in my opinion because unless you have a massive fan the windflow isn't the same. Goal paces were 6:45 for marathon pace and 6:00 for threshold.

2 miles warmup

2 miles marathon pace 6:40

1 mile threshold 5:59

2 miles marathon pace 6:42

1 mile threshold 5:58

2 miles marathon pace 6:39

1 mile threshold 5:53 (wanted it over at this point)

2 miles marathon pace 6:42 (wasn't a struggle to hit the time, I just wanted to stop)

1 mile cooldown

The first two sets of 2 miles MP 1 mile LT felt great. I was amazed at how well I recovered from the lactate threshold at marathon pace. After that it was a chore. It was mostly mentally difficult. Remember, I was on a 9.2 lap/mile track. So I did 119.6 laps and another 4 laps on the outdoor track. On a fairly flat road, I would add 5 seconds per mile. This type of workout is somewhat feasible, especially if there was any rest or recovery between marathon pace and threshold pace. But I don't think daniel's 18-20 mile workouts of mostly marathon pace mixed with threshold pace are doable unless you have better fitness than the paces you are using.

AM: 3 feel pretty beat up

PM: 7 felt good on treadmill then bad in the heat on the way home.

Freedom 5k: 18:42  All I can say for this race was that it was scenic (although I couldn't enjoy it because of the pain, I even had a hard time remembering the turns of the course trying to follow it on my cooldown) and not 100% humid (only 80%).  It was hotter than my last 5k and hillier than any 5k I have done.  I didn't register because it was a whopping 30 bucks for a race in a park which needed no police or anything.  I would have come in 9th.  This race was pretty stacked with several post collegiate runners and college runners.  I beat the first female by 20-30 seconds so it wasn't a total loss.  Also did 2 up and 10k (the course twice) down.