Random Inspirational Quote

Late AM LSD - 3 hour long run.  Pretty humid and warm, but, not as hot as yesterday.  Enough wind to stay fairly cool.  Pretty slow the whole way.  Stopped to pee a couple times, stopped after 2 hours at local brewery to try meet Luke for birthday Beer.  Guess it got cancelled - nobody showed up. Chugged my beer and left.  Finished up the last hour and felt decent. Consumed 2 gels a handheld of water and a honey wheat beer.

21.28 miles - 3 hours.

AM - elliptical at gym with core work and some leg stuff.  about 30 min. total.

PM - bike around the neighborhood with 2 TH efforts to try steal a soft cycle Strava Segment.  Missed it - will get it on next try I think.  Seems like it wouldn't take much more effort.

10.7 miles total in 39:36  Did some more core/leg stuff - about 15 minutes worth

AM - TM at gym - 5x3:30 @ 10.3mph w/ 1 min. mod. recovery.  Sweating profusely.

PM - Track Tues. w/ Danny (for 7 reps) - 12x400m (5reps, 4reps, 3reps) w/ 5 min. btwn.

    81, 76, 74, 75, 76, 74, 76, 73, 73, 72, 72, 72

These hurt.  Beautiful weather, though.

AM: lunch run around Canal and White River State Park in downtown Indy.  50 degrees and drizzle - wind was alittle chilly.  Moderate effort for MP miles and found a secret spot in White River to leave somebody a "surprise".  Yes - I had to stop to go number 2 mid run in White River State Park - no choice.

7.2 mi. total - 52:36

AM: gym TM run - threw in 2 miles AT trying to cut down, but, not succeeding.  Put it off until later.  5.25 mi. total - 39:22. 

PM: gym TM run - 5k tempo - 10k pace or there abouts.  WU 2 miles and built in to 10mph for 5k.  Felt decent as far as effort required to maintian 6min. pace and sweat, a lot.  I'm wringing shirts out in the locker room after these TM runs.  5.75 mi. total - 40:15

AM   TM at gym - 4 mi. easy w/ 6xstrides

PM: took off work early and ran home.  Seymour to Columbus.  Beautiful day.  This is a great long run that I have run many times.  a couple of gels and a 12 oz bottle in one hand and my phone in hte other.  Using the phone Strava GPS.  It usually pretty decent, but, it missed a bout a half a mile near the beginning of the run and then phone died a half a mile form the house.

20 miles total - about 2:45.  Depleted, but, feeling much more fit.

AM: Race 1 of the triple today. 

Before that...

Ran home last night from work and left car at office.  Had intended on running back in and switching the summer goals to running an ultra (50M)... goals change pretty quickly for me, and depend what mood I'm in that day! :)  Yes - I'm a freaking wierdo, as my wife will tell you.

I felt pretty rough this morning from Long Run depletion yesterday.  I figured if I could handle a double LR pretty well, I would start down the ultra training path, but, decided on biking to Seymour and going for a decent 5k time.  Still on the fence about switching to ultra.  Current week and last couple weeks has been geared toward a 10k / 5k cycle.  I start making deals with myself when I get to switching midstream like this.  I think this morning may have been a deal breaker, since I could not muster the mentality/energy to LR back to back... to be continued.

Race went well.  Was pleased to discover that zero out of about 10 faster dudes were not participating this year.  Went out on my own in 1st and stayed there.  Controlled mile 1 at 5:50ish left me with gas in the tank to lay down 5:40 and 5:40ish for miles 2 and 3.  Decent kick in to finish at about 5:20 pace.  There was one guys about 10 seconds back, so, close enough to scare me into finishing hard.  Red line from turn around at half way point up through finish.  3.10 GPS for 17:42

PM1: Race 2 is a 2x2mi. loop in the grass at Ceraland (park) across town at 1pm.  4mi. Trail - 25:00.  Got to the race a little late and didn't have quite as much WU time as I would have liked.  The course was 2 loops around a field at a very popular park across town.  Cera Land has everything from a driving range to go carts.  Pretty cool place.  Race was similar to am 5k - solo the whole way.  5k ish Effort to hang with 6:20 pace.  Splits were - 6:19, 6:20, 6:18, 6:09. 

PM2: Race 3 was a 1mile grass 2xloop in the same place.  Went home to help mommy for a little bit between the races.  So, got back to park at about 4:20.  Jogged a couple miles with some strides to WU.  Pretty hot at this point (at 5pm)  - about 85 degrees.  Two loops around an area of the same field as the earlier race.  Same kind of race - I don't hear anybody behind me after about 400m.  1mile in the grass with some rollers and spots to turn an ankle if not careful.  The effort was definitely there and I'm not even looking my watch throughout.  I am surprised to see 5:21 on the clock as I cross... 1 mi. - 5:21.  Not sure waht that means... Fun day - cookout and beers provided after this final race.