Random Inspirational Quote

Late PM: cutdown run after a day trip to Lexington - about 6 hrs in the car makes me very stiff-legged.  Took about 2 or miles to get going.  Temp. was nice and sunset was purty.  hit the goal MP bythe alst mile and was feeeling good.  Nice to stretch the legs out after a fairly stressful day.  7.05 mi. - about an hour

AM: easy 3.7 mi. around the neighborhood before work - 32:02.

PM: took the bike to work intending to ride back home and back into work in the morning.  I'll reiterate - I enjoy biking when the bike works, and the stupid tires stay inlfated.  I got a little less than half way home and popped the back tire.  So I chained up the bike and ran home in the heat.  Wearing the bike shorts, with extra padding and shorts and the hydration pack made for a very hot and difficult trip home.  Was going well for the first hour - under 8 minutes / not too taxed.  Then, started getting too hot to keep it up.  Had some serious overheating issues.  I had plenty of water.  Had a couple walking segments, even.  14mi. of running in 1:58.  Drained.  Weight was low even after pounding a lot of water and some protein. 

PM: track Tuesday - Timed mile tonight with 4x400m afterward @ mile pace.  WU with some pickups, strides, and second guessing f how I would actually do with a mile.  1 mile - 4:58 !  Had another guy going for sub-5 and a pacer to help, but, officially broke that barrier down.  Lap splits were about as even as they could be until the last lap.  That's where I amde up the 2 seconds to dip under.  The other guy smoked me and ran a 4:53, so that helped pull me along.  4x400m afterward at mile pace felt easy after that. 

http://connect.garmin.com/modern/activity/532908610

AM - Sunrise Shakout run before work.  3miles at easy pace - about 25 min.  These have quickly become one of my favorite times of the day (once I wake up and actually get out the door) 

AM Sunrise Shakout run - easy 6 mi. around the neighborhood - about 50 minutes.  60 degrees this morning - as cool as its been in a while - nice!

PM: bike to bank and back after work - hard effort (while moving) - about 10 miles in about 30 minutes

PM: easy run from house over to Jimmy Johns to pick up a late dinner.  went through Carr Hill reconstruct - got to see some "interesting" construction zone practices by Omara's company... anyway, beautiful evening - about 65 degrees and partly cloudy.  Sunrise and Sunset today :)  8.36 miles in 72:25

am CR Race turned training run - volunteers blocked path where we were supposed to turn and clearly told us to go straight.  additionally mile in 5k :(.  this happened about 2 miles in, so about 4 of us ran 4.1 mi.  turned into a decnt workout - 2mi. @5k effort, 2mi. at MP.  7.41 mi. total. 10k "A" race tomorrow in Madison

AM - 10k "A" race in Madison IN - the race is a point to point and finishes in downtown Madison. Mile 4.3 thru 5.4 is a huge downgrade (~6.3% avg.).  60 degrees and low humidity, with a good portion of course in the shade - ideal conditions.  Running on brand new Ravenna 5's.  A crazy start line spread out across aparking lot nad then condenses in to a sharp right turn about 0.1 miles ahead.  That was interesting - was in about 50th place at that point.  It thinned as it normally does by about mile 2.  Running in 5th and 6th place with an older guy that I have run with before.  Found myself barely hanging on to this solid 50 year old. We stayed around 5:50 pace, but required a good effort from me to hang with 50YO after 3 miles.  He pulled away at about 4mi., right before the big hill, I gained back a little at the bottom of the hill, but then he stayed about 30m in front through the finish - the hill sucked away the kick in my legs.   Fun race - finish in downtown Madison.  Def. aided, but a PR and good effort for me.

5:51, 5:53, 5:47, 5:52, 5:25, 5:44, 0:56 for last 0.17 GPSed

http://connect.garmin.com/modern/activity/534982682