alabama master

8am - Bird Sping 10K+.  47:25/7:18 pace. Cool temps, great run but still a little stiffness in left glute.

ran with kids at track practice

Late morning run at Pt Mallard. Warm up and cool down with 4 x .25 miles w/60 sec active recovery.  78, 78, 70, 75. I could'nt find a rhythm in my stride. During the warm up I felt sluggish and my left hamstring was tight. I need to be running consistant 72-73 splits in order to have a chance of breaking the record.

Kelly and I will race gain this weekend at a 5K here in town. She looks very good fr breaking 30. I think I'll take it easy the rest of the week and then try to break 18 on Sat.

It almost 10pm as I write this. I should be out doing 3-5 easy miles but am opting to do none. I'm going to rest my sore left hamstring (it was my glute, but now it has moved down) and try to get a good nights sleep. I used to be able to sleep solid thru the night, but now I find myself waking up every two or three hours. My work schedule/life! really disrupts my natural pattern.

Evening run through neighborhood and oak lea. 35:24/7:05 pace, 1 mile pick up at MP.

Another 5k another low 18 time. Can't seem to get through that 3rd mile fast enough. I was able to warm up from home to the race, but hamstring was still bothering me a little as I raced.

Kelly goes sub 30!! in a big way. 29:01 a huge PR for her. Her 1st 10K is less than 2 weeks away. I thinks she'll go sub 60