It ain't Chinese algebra!

1.5 mile warm up, then 4x800m.  Felt okay.  Times were:

• 2:21
• 2:22
• 2:23
• 2:19

Racquetball for 1 hour

Wal Mart Loop.  First 4 miles were done in 23:58 (6:00 min average).  I had a cramp and walked for a bit for it to go away.  Second 4 were done in 22:33 (5:39 average).

I felt like junk.  It was hot, windy, and I ran too soon after breakfast.  I survived though...

Yellow 

Tennis for 1 hour

Fun day.  I did a 3 mile warm up in 17:45 (5:55 average), then went to the Beat the Banker 4.01K.  I was excited to do this race because I haven't raced shorter than Half Marathon in over 1 year.  I miss the speed of 5K races.  I'll have to try and run a few of those in the upcoming months.

The race was kind of a goofy course, but the race director wasn't setting up a course for speed, just out to have fun and enjoy exercise and the community.  I feel nerdy "racing" at these types of runs, but who cares.  I love to go fast!  I led from the gun, took first in 12:09 which is a 4:52 per mile average.  It just felt good to go all out again.

After the race I did another 4 miles in 24:29 (6:08 average).  Nice cool down where I could enjoy the completed race.

Warm up and cool down were in Cumulus 8 (orange)

Race in Speedstar

Great tempo run...one of my best in months.  I wanted to hit 5:30 on each mile and I ended up averaging 5:29.  Splits were:

• 5:27
• 5:33
• 5:53
• 5:16
• 5:24
• 5:21

Good run.  I struggled on the uphill (mile 6) but overall not bad.  My legs felt funny when I finished, but I'm sure they're fine.

Total Time: 1:01:06

Pace: 6:07

Cumulus 8 (orange) 

No run......Army

Sick with the flu

Still sick

3 easy miles on the treadmill.  I cranked up the incline for some hills.  I'm feeling better.

Rotterdam 

1 mile easy, 7 mile tempo.  I started the tempo with 2 miles on the track, then 5 miles on the Wal-Mart loop.  I wanted to do an 8 mile tempo, but had to cut it short.  I felt great until last .25 mile, but then my left hamstring felt over-used or strained.  Hope it's okay.

Total Tempo Time: 39:03

Pace: 5:35

Speedstar

What a fun run.  I ran on the Jordan River Trail system near Jill's house.  For some reason the pace felt super easy and I was able to maintain an even pace no problem.  I'll take it!  My left hamstring felt fine....no lingering effect from 2 days ago.

Total Time: 1:11:10

Pace: 5:56

Cumulus 8 (orange) 

1 mile easy, 4x800m, 1 mile easy.  Splits were:

• 2:22
• 2:22
• 2:21
• 2:20

I wanted 2:20 on all of them, but not bad.  It was a little windy, but I managed.

Spikes 

2 mile warm up, 4 mile tempo.  The tempo was GREAT!  It seems like I say it often, but one of my best runs ever.  It felt easy.  I'm ready to race.  Splits:

• 5:08
• 4:57
• 5:13
• 5:08

Pace: 5:07

Speedstar 

Dugway, Utah on Guard weekend.  I was able to run only after 24 hours of training in the field.  Not a good idea to run after no sleep and army food.  Oh well.  Do what you've got to do....  It was 5:00 pm when I was able to run.  Super hot and slightly windy and I was still full from lunch.  Sounds like I'm a complainer. :-)  I'm not really, it just seems like army gets in the way much too often.

Total Time: 34:34

Pace: 5:46

Cumulus 8 (orange)