morning - 13.5 Sullivan. Went out a bit later in the morning after sleeping in for awhile. Took the dog around the Dirt Mile a few times and then down to try a tempo. Hoped for a little better results than last week. I decided to flip the loop and head down to the park first. This would make a big uphill mile, but allow me to start and end on the downhill grade of the river. Went 5:48, 5:49, 6:12, 5:49, 5:48. Still wasn't a great tempo, but it was something. I was actually probably most satisfied with the mile up the Dam Rd. The whole mile is uphill and I have raced it a couple times (once in a 10K and once in a half) and neither time was I too far under 6:00, so to be at 6:12 for an out-of-shape tempo wasn't too shabby. It actually took a lot out of me and I worked pretty hard on the next two miles to make them decent. Wasn't able to push the extra .5 mile for the full loop because I was pushing the puking verge (some of that probably dealt with the lack of food in my system; no breakfast and it was now close to 11). (Adios 268.5) Week was a step in the right direction. Goals for next week: continue to work on getting in shape while balancing a rather busy life. | 