Dare to be great!

Roads were all icy this morning so I waited till this afternoon to head out. Just went around the neighborhood. AP 7:51 I hope I am not coming down with a cold. Felt early symptoms this morning, we'll see. My right calf has been tight lately, and somtimes it feels like shin splints. Tried to feel it out on the run today. Hopefully it goes away.

I have a 5k time trial this weekend, so I need to be healthy for that.

Another 5:00 AM track workout by my lonesome. 1.5 warm up then 8 laps at 5k pace with a recovery lap in between. 1.5 cool down. Laps were pretty consistant 94,92,94,94,94,94,93,93

This weekend I am doing a 5k time trial. I hope I can lock in the pace and flow. I can't help but think when it is freezing and dark outside but I am still out there pounding away,it has to pay off.

Kind of a hard run this morning.  It was just an easy recovery run around the house.  I bundled up more than usual to get a sweat going.  I still think I am fighting the start of a cold.  I didn't press the pace at all and kept it slow.  My legs were just feeling tired, and my right leg/knee has still been giving me problems. Hopefully I can kick this soon and get back into a flow. 

Well the plan was to do 3x1 miles at 10k pace.  Went from the house to the only semi flat area around.  1.5 mile warm up. 1st mile repeat at 6:46, 2 minute active recovery then 2nd mile at 6:49.  The last mile felt really hard, probably all the congestion in my lungs and the strong headwind, anyways decided to call it there and just finish off with a couple miles at base pace back to the house.

I hate to not finish what I intended to do, but got to play it smart.  I think I am learning from what others have done of haven't done on this blog.  This week is a recovery week anyway and might as well try to recover.

Jogged over to Chet's house to help him carry up his food storage from the basement.  It was hard but managed to run the quarter mile back home to make it an even .5  Why does my running partner have to move?  My legs need to recover today, they feel heavy and weak, still have congestion, cold symptoms.

Went with Chet to the Draper Trail this morning for our yearly 5K time trial.  Warmed up with him for a mile and a half then finished stretching.  It was pretty windy during the run.  I have been feeling a bit off this week with cold symptoms, so I didn't know what to expect during the run, but I have been training hard the last month of so. 

I guess my math was foggy so early in the morning because the course was off .08 miles.  So the run turned out to be 3.18 miles for me.  Chet started a minute or so before me so I could have a rabbit to chase and he could have someone chasing him. 

The first mile had a fair amount of rolling hills and wind, my split was at 6:32.  I hit my lap button with 1.5 left to go, so my next splits were a bit off.  The next .69 averaged 6:35.  I was still feeling in control here but my pace was not what I was hoping for. I tried to push the pace for the last 1.5 as I have run this stretch in the past a lot before so I knew what to expect. The next mile came in averaging 6:22, with the last .5 at 6:07.

The average pace for the run was 6:25.  If I would have ended at 3.1 the time would have bee 19:54 according to the average time.  I am still processing what to think about this time trial.  I did negative split the course so I am happy about that, and since I ran by myself I guess I did win.  I also beat my time trial last year and it was not a good week to run, so it gives me some confidence going into the year.