Doing What I Can

3rd year in a row doing the cap pursuit 5k. always love this race! got out feeling pretty good and really just maintained a steady pace throughout, didnt slow down much and didnt speed up too much. A nice gauge of my current fitness going into some more fall races. weather was perfect, light winds and mid to upper 40s. splits:

1- 5:34.4

2- 5:46.5

3- 5:20.0 (marker was off)

last .1-- :57 (marker was off)

last 1.1 was total of 6:17, so probably actually a 5:40ish and a 35-37 second final .1 as i had a decent kick today. once again, positives in this race were steady pace and i felt great. pace actually felt pretty easy. for my efforts i got a $30 gc to a local running store, so looks like my next pair of running shoes will be discounted. steady uptick in mileage this week as i keep pounding away.

12 tonight in the wind and rain. rain held off for the first 5 miles but came down the last 7. mid-60s but it felt colder cuz the north wind. felt pretty good and kept a very smooth rhythm. splits:

1- 6:54.6

2- 6:41.5

3- 6:45.9

4- 7:01.1

5- 7:06.7(very uphill. was happy to not have much drop off

6- 6:20.3 (very downhill) 40:50 through halfway, 6:48 avg pace

7- 7:01.2

8- 7:03.0

9- 6:56.5

10- 7:07.9 (2nd long uphill, oppy of opening mile)

11- 7:08.6

12- 6:39.9

TOTAL-- 1:22:47, 6:54 avg pace

very good run overall, felt decent, legs were kinda tired but turnover was good, ran 41:57 2nd half, 1:07 positve split, but still not bad.

8 in 1:00:08  early-ish this am, 7:31 pace. felt terrible, my legs were very tired, but i gutted it out and made sure to finish cuz at this stage getting mileage, regardless of pace, is of the utmost importance.

got out for a tempo tonight. wanted to keep the first 3 miles decent paced so that when i dropped into GhMP tempo after that it would simulate the later miles in a race cuz it was indeed the later miles in the run. worked pretty good, but i could tell that my legs were tired from all the mileage lately as i labored a little despite the decent rhythm i got into. splits:

1- 6:46.0

2- 6:47.4

3- 6:51.8 (20:25, 6:48 avg for pre-tempo miles) then i dropped it down

4- 6:08.4

5- 6:04.9

6- 6:08.8

7- 6:07.6

8- 6:07.5 (5 miles tempo in 30:36, 6:07 pace, right on sub 1:20 pace..like 1:19:58 lol)

9 & 10- 15:12, 7:36 pace

TOTAL time was irrelevant but it was 1:06:14, 6:37 pace.

overall, very happy with the pace workout given the tired legs and the attempt at making these miles "later race" miles.

8 tonight, very sore and it was super tough in the wind, 30-40 mph gusts with steady at 25mph. not fun. splits:

1- 6:53.6

2- 6:39.4

3- 6:54.8

4- 7:13.0

5- 6:58.8

6- 7:03.9

7- 7:02.7

8- 7:29.8 (end of workout big hill as per usual)

TOTAL-- 56:16, 7:02 avg pace

8 after work and before jeremy's football game. very nice fall afternoon/early evening. felt good. splits:

1- 6:48.2

2- 6:46.9

3- 6:52.8

4- 7:04.5

5- 6:58.4

6- 6:58.5

7- 6:52.6

8- 7:10.8 uphill

TOTAL-- 55:32, 6:56.5 avg pace

200+ miles for september equals my single month highest total ever and this week of 60 will also be the highest week ever. pretty good stuff!

6 painful miles in 45:35, 7:36 pace. my legs are thrashed, i was plannin on a 5k tomorrow but after the highest mileage week of my life i prolly wont now, i need a day off.