Random Inspirational Quote

Horribly slow and hot run - the rare breeze and my hydration pack (that I was wearing today) kept me going (barely)

2pm start: 16mi. - 2:26:17.  Mostly, this was me running over to Target to try and return a movie, which they now do not take back because of a recent copyright law thing?  Apparently dishonesty is now the expected consumer response that big companies expect towards them.  

AM: easy 4mi. w/ 7xstrides: 15-20sec @ mile pace - 33:51

7PM long run - 75-80 degrees and overcast, lower humidity than it has been. 

Nathan and I left my house at 7p:

6.2mi. over to Mill Race Park - easy pace - 53:00, right into

8mi. MP - 56:01 (7:01,6:52,7:03,7:07,6:59,7:02,7:03,6:53)

6mi. easy pace back to the house in the dark.  walked last 0.2 - we were both hurting :)

PM: Beautiful evening - 75 deg. and very low humidity.  Grandview Run with Tom - First mile slow as usual - its a climb, too - 7:40

8.33mi. around the lake loop at about MP/AT - 6:49,44,51,51,34,37,45, and the last 1.33 is up a nasty climb and back down: 6:41 is LT for that climb, and then a solid finish at 5:40 pace: 0.33mi. - 1:51.

9.33mi. MP - 1:03:26

PM: Nice and easy 9.5 mi. - 1:25:12

AM: ~4 mi. easy jog over to the unit to meet the carpool - 35:26.

Left shin area is hurting - icing and the evening off.

AM: easy 5k w/ 6x15-20 sec strides before work - 24:18

Leg is feeling better - that little bit of icing and rest helped.

PM: easy run to Jimmy Johns to pick up dinner.  I love doing this - put on the hydration pack that is just big enough to carry 2 sandwiches (or burittos) and run or bike to pick it up.  Getting used to the hydration pack while running is a good thing for next spring! :)

9.75 mi. w/ 6x15-20sec. strides - 1:19:13

AM race and MP workout after:

WU with strides,  5k race - 17:38 - 5:37, 5:43, 5:50, 0:27 

2nd place by 15 seconds - hung with the 1st place guy for 2.25 miles and then he maintained pace while I slowly faded on some of the hills that are later in the course.  The finish is downhill, so everybody smokes that part, so there's not really ground that can be made up there.  Again, I have yet to win a CR Series race!  This guy today came from Dayton for the weekend to visit family... :)  This course is beautiful - a figure 8 around twin lakes - its a little hilly, but mostly downhill.  Also, a perfect day weather wise - 55 degrees and a shady course even when the sun did peak out. Second time under 17:40 this year - slow improvement is better than no improvement! :)

On a side note, I did get my strength training in for the day - the race prizes are cases of bottled water instead of medals.  Since I stuck around and promised to pick up another persons prize, I wound up with 2 x 36 bottle cases of water to carry back to the car :)

a couple miles jogging after the race with some of the regulars.

After everybody left, 7 mi. BU on the 5k course which was essentially:

5.5 MP - 49:52

CD for about a mile

8PM: 9.11 mi. easy - 1:15:17 with some slow and very controlled intervals (more to break up the monotony):  4x100m, 4x200m, 2x400m - all at like 6min. pace

100 mile Week!!