Random Inspirational Quote

AM Long Run with some speed stuff sprinkled in.  Mild temp., but very humid this morning.  Sore in some weird spots from attempting to water ski yesterday for 10 minutes.

4miles over to Mill Race for some MP loops.  5mi. MP - 32:58, recovered 1mile jog, and 1mi. LT - 6:00, recovered and then did some sporadic pickups up the hills remaining on the course that led to the house.  It was about 1 mile worth.

16 mi. total - 2:00:22

Weight is surprisingly still good after a full day of eating and drinking alot of bad calories.

PM1 - 4mi. shakeout right after work - about 8-8:30 pace

PM2 - 10.3 mi. - 1:23.  Moderate effort required on some of the hills of the Terrace Lake, Carr Hill, Youth Camp and back course this evening.  Very pleasant weather - 70 degrees, humidity dropping

PM:   

8x1mi. @ 10k w/ 3min. rec. jog. 

Jog over to fairgrounds for WU and then in to the reps: 5:52, 50, 50, 47, 50, 44, 50, 46. 

Great weather with a little wind.  Felt like fall... almost.  CD back home - a bit sore.

PM - easy 9 miles recovery - 8:30 pace.  Hungry and sore throughout entire run.

AM: easy 10k before work w/ 6xhill sprints, and 6xstrides

6.2mi. total - 49:30.  Pretty humid morning.

PM: great weather - think its less humid in evening last couple of days.  12x200m @ 5k pace - about 42 sec average

7mi. total - 51:04

PM: easy 3.5 after work, easy 5 after dinner

AM 5k series race as part of long run workout.  Jogged out to the course from the house - about 10k, signed up and stayed loose with some more jogging/strides.  Vowed to myself from the start of this 5k effort that I would go out relaxed and easier than I had been in the recent 5k's.  Seemed to pay off.  The course is aided, so it also lends itself to a pretty substantial negative split on the last 1.1mi.  5:45 first mile was feeling easy - me and highschooler are racing from mile 1 through to the finish.  The first place guy is a solid 30 seconds ahead after 1.5 miles.  I have to make the same comment about my continued surprise of the people who run alot of these races, that make the same mistake every race - there's no reason for these same 3 or 4 dudes who run 19-20 minutes every race to keep going out at 5:30-5:40 pace for the first 0.5 to 1 mile.  So, predictably, after a half a mile, I was in about 10th. 

Mile 2 got hard at 5:43, me and the high school kid trading back and forth.  It always fun to race with these youngsters - they are noticably affected by every move you make. 

Mile 3 the youngster takes control and shows off his downhill XC speed as he leaves me in the dust in the last half mile and kick.  Looked like I was down around 4:20 pace, so I don't feel too bad

It was 5k PR - 5:45, 5:43, 5:30, and then the 4:20 pace in to finish for 17:28.

Took some time to relish the moment / recovery and shake the 14 year olds' hand, and then jog up the hill and back to the start line.  Took a couple more loops around the course for 2x5k at MP w/ 5 minute recovery between - 20:13 and 20:06 - these felt easy after the 5k effort.  hung around for 10 minutes for awards and jogged it back home.

23.8 miles total - about 3 hours total moving time