Random Inspirational Quote

AM - easy 6 - slow and still recovering from sickness.  Hacking up green nastiness still.

PM - 90 degrees and sunny. Over hot - real feel about 100. Run from house over to meet up with series race director for some miles. Taking it really slow.  The poor guy can't make it 5 miles at 9 min. Pace.  

I continue on and leave him to suffer on his on as he instructs.  I don't do much better - never break 9 min./mile.  13miles - 1:58

PM Lunch run - run about 1 mile in some serious heat over to the gym under sunny, hot skies.  hop on TM and run 7:30 pace for 5miles in about 20 degree cooler indoor temps, and then hop off and out the door and back to work.  I was amazed that the temp had dropped 15 degrees and really started clouding up in a matter of 45 minutes.  No kidding, 30 minutes after I returned to work, a very strong storm blew through and knocked out the power in about 4 counties and split some utility pole around us in 2!  

LAter that afternoon, I get home to discover we aslo have no power (and no AC) and the kids and wife are ready to get out. 

3PM   TM run at gym after another day without elec. at the office. - built up .  started at 1mi. MP ~ 9.0mph - 9.2 mph for a mile and into 9.8 mph for last 2 miles ~HMP.  Worked in to a comfort zone at that pace, but, really took some coaxing to get the heart rate up and get "comfortable".

4.1 mi. total - 27:45

PM2  Track "workout" at Southside track.  The fair is actually in town at the fairgrounds, so my normal loop reserved for 1mile reps was occupied by carnies.  2mi. WU w/ a couple strides from house and into: 3.5x1mi. @ LT.  Goal was five reps - no go today.  5:51, 5:47, 5:45, and killed myself for 2:48 for half mile.  Called it quits and jogged home. 7.4 total - 55 min.

Easy 3mi. TM at gym right afterwork - can't shake this cough and upper respiratory crap.  7:30 pace

AM before work: started off on TM at gym, but, it was just really hot in there and too nice outside.  Ran down usually CR behind Walmart.  Threw in random strides mostly on hills: 10x random strides.  7.2 miles total - about an hour

PM Lunch run - easy hour - 7.1 miles.  Much warmer outside.

8PM shakout - slow 5ish miles - 52:44

Feeling really sluggish on this last run.  Still coughing and feeling this respiratory crap in my lungs.

Lunch run in the heat.  About 90-95 and sunny.  Ran over to track from work and did 8x200m strides - about 5k effort made me want to puke in this heat.

7.1 miles total - 58:54

AM: series race across town.  8 miles easy from house over to race with some strides at the end.  Ate a couple gels along the way for breakfast and stopped for a bathroom break at Kroger.  Chatted around and did some more strides 10 minutes before race.

Only one high schooler going out too fast today.  5:30 pace for a half a mile and then he slowly died and came back.  While he was in the lead, however, he took a wrong turn and led the top 5-6 guys astray with him.  When all said and done we went 3.55 total.  Fortunately, the top 3 were able to catch back up to the non-lost folks and finish 1-3.  I didn't run that well, anyway, so it was probably agood thing to have that to blame.  Been battling upper respiratory crap for the last week and half it seems like.  Feel okay, but, go in to horrible coughing fits.  Lungs feel inflamed (?)...  5:37, 5:51, 6:09, 3:26.

Took long way home and took it real easy.  Assessing flood damage and dodging muddy slick spots.  missed one and took a nasty spill removing the skin from knee and hand. 10.32 mi. - 90 min.