Doing What I Can

9 mile long run today. with Iowa weather you never quite know what youre going to get on a given weekend. Last week's long run was near 90 and windy--today was 55 and cold misty rain. Splits:

1- 7:10.0

2- 6:59.1

3- 6:59.1

4- 7:09.2

5- 7:13.7

6- 7:17.4

7- 7:12.6 (50:01)  51:43 7 mi LR 2 weeks ago, -1:42

8- 7:18.8 (57:19) 57:44 8 mi LR 1 week ago, -:25

9- 7:08.5

TOTAL-- 1:04:28, 7:09.5 avg pace.

Today's run was in the pouring rain...i mean it was a downpour for pretty much the entire run and when I got done I was soaked to the bone. It was in the mid-60s tho, so i went shirtless because any shirt I'd of had on would have just ended up being extra weight with the rain. Splits:

1- 7:03.6

2- 7:09.4

3- 7:08.5

4- 7:18.4

5- 7:24.0

last .5-- 3:38 (7:16 pace)

TOTAL-- 39:42, 7:13 avg

Pretty awesome workout today, my first go around at 400s since this new training cycle started. 14x400 was the distance. I hit all between 1:15- 1:19. It seemed like the course I set up was maybe a little downhill overall for the first of each set and then  obviously uphill coming back. still, helped me get a little of both worlds. Total time was 18:07 for 3.5 miles (added up) which equates to 5:11 pace. I took 1:15 or around equal recovery between each rep. added up each "mile" would be as follows.

1-5:13

2-5:10

3- 5:08

last.5- 2:36 (5:12 pace)

5 roll out of bed miles today, a little faster than usual wake up and go days tho. Splits:

1- 7:20.3

2- 7:14.7

3- 7:23.0

4- 7:12.4

5- 7:19.2

TOTAL-- 36:29, 7:18 avg

hadn't really felt good all day. Still pushed myself out the door to get in 3-4 and ended at 3.5 in 25:45, 7:22 avg pace. Still not feelin the greatest, but surprisingly I do feel better after the run than before it. Hopefully my health will hold up through the race on sunday.

2 easy pre-race miles today. ran a 7:11.8and a 7:02.6 for a total of 14:14, or 7:07 avg. Felt nice and easy and if the weather holds out like this tomorrow should be ideal racing weather--near 50 degrees and calm at the start. My A Goal for the race is sub 17:30.