Denouement

Ran on the treadmill before work.

Plan was to meet MacK at Loafer, then meet TylerS on the warm up.  MacK didn't end up showing because her daughter's ear drum had the audacity to rupture in the wee hours.  So I eventually found Tyler and we warmed up.  My watch died within .5 mile of warm up, so I had no watch.  As I was warming up alone I decided if I didn't find Tyler or MacK, I would need to bail on the workout until the afternoon, after I had a chance to charge the watch.  There is no way I could do a 6 mile tempo without a watch, trying to target a certain pace.

We warmed up on canal road, about 2.7 total, then did 3 miles out and back on canal road.  Goal was 6:27-6:38 pace.  I did pretty much 6:25 the whole time.  Tylers watch died at 5.6 miles, but we were targeted for a 6:23 on the last mile, so I bet we got a 6:25.  He was much stronger than me the last 1.5 miles, encouraging me to keep my turnover going and stay loose.  I was in pain and the last mile I had to go to the bathroom, so I would surge and back off, then surge, etc.  At times Tyler was 2-3 secs ahead of me but was always nice enough to let me catch up.  We saw Clay at 5.7 miles or so, and he stopped and chatted with us at the finish of the tempo.  I hit the bushes, and had some rendezvous with the porcelain fixture once I got home.  Thus the drop in weight.  My body is basically saying, WHAT THE FREAK ARE YOU DOING TO ME!!!!

Tyler will post actual splits when he gets his watch charged.  But they were pretty even. (6:27, 6:25, 6:24, 6:25, 6:23, 6:23-25) total time:  about 32:30, or 6:25 ave

I got my ab dvds in the mail yesterday and will be doing my first workout with them today!!! 

Core workout: McMillan's stage 2, level 2 ish, plus 30x 5 lb weight launch 3 ways.  Some were hard (like the metronome x 15) while others, like the bicycle crunch, I have been doing for a while so I did more than level 1. About 25 min. 

Jogged .5 warm up, stretched, hopped back on tm for 5.1 more, 45:08 total time 8:03 ave pace, including slow warm up.

Met MacK , Melody, Amanda, and Desiree in SF.  I could choose a fartlek or hill repeats, and since I hate hills and am weak on hills, I chose hills.  I think next time I'll choose fartlek.  The plan was 8-10 hill repeats of 60-90sec length and 6-10% grade.  Heartbreak Hill sounded like the right hill to do.  I just mapped it on the course tool, and the portion we did is between 9 and 10% overall.

1 - 53 sec (.12 miles) - went too fast (someone called me a gazelle, which was nice, but they really should have yelled out "fool!") and didn't quite crest it, thought it would take us 80-100 sec to get up to that point, shows how much I know.  This overly exuberant start will come back to haunt me, down in 1:57 (.19)

2 - 67 sec (.16) added more distance to this and the rest of the repeats, rest 1:57 (.18)

3 - 71 sec (.16) starting to suffer for the first one, rest 1:52

4 - 73 sec (.16) now certain I am only doing 8 repeats, rest 2:07

5 - 72 sec (.17), rest 2:06 

6 - 73 sec (.16), rest 1:57

7 - 78 sec (.18), not very strong here, 1:50 rest

8 - 72 sec (.17), pulled out one last decent one

I would say they were decent repeats except #7, which I clearly dogged, not out of laziness, but out of weakness.  Felt nauseous and yucky.  I hate hills.  So I got some hill-administered humilty handed to me.  Melody ran up with me on all of them, she would encourage me if I started lagging.  If I had any breathe, some of you know I would have said, "No talking!"  She is so nice.  She pulled ahead on some, I surged ahead on others, it's good to be pushed.

Now I have to do this workout again sometime (but not next week!!!!) to do it smarter and better. 

Mid morning-paced marion through a 5k (28:18, a major pr for her, congrats Marion!!) 4.51 miles total

core workout in evening, McMillan stage 2.  The non-ab portions are pretty hard, my hips were exhausted at the end. 

Ran on treadmill @ 7:53 pace after warmup and stretching.

Walked .4 (5 min) then stretched, then drove into Provo, so that Sasha and Jeff could pace me for a 5 mile time trial.  I was thinking based of the Tuesday workout, which was supposed to be steady state, but I ran a little too fast (6 mile tempo at 6:25), that I could do 5 @ 6:15 pace.

Planning a 5 mile time trial is like prepping for torture.  None of the glory of a race, you don't get quite psyched up like a race, but you are supposed to perform like its a race.  

We did it on a 1.5 mile stretch of the river trail that has quarter mile marks, so there were 3 180's in the time trial, not ideal, but the splits were very helpful.

1 - 6:11, started out with a 94, then 90, then settled into 93's

2 - 6:16, already getting hard

3 - 6:12, at 2.25, I thought I was at 2.5 so it stunk to get to 2.5 and find out I wasn't over half way, I was just barely half way, Sasha was already requesting lots of fives, so I would surge to him, then he'd instruct me to stay on his shoulder, I would obey for a scant 5-10 seconds then slowly fall back.  It is so hard to keep my mind instead of my body in charge. Or maybe its my mind saying to go slower, but my body is able.  I am not sure which is the one that wants to quit, but each of these workouts are practicing hanging tough

4 - 6:10, getting harder, counting down the quarters

5 - 6:07,  aaaahhh!  So hard, I would surge to give Sasha five, I would feel failure in the bod, I also had to hit the bushes bad, but hung in there, envisioned my placement on the track (1000 to go, 600 to go), kicked at the end

30:56 per my watch and Sasha's watch, so 6:11 pace.  I feel like I am out of practice with how to workout.  Per my splits, it doesn't look like I was struggling, but it was a fight.  I am very grateful to Jeff and Sasha for planning their workout around mine.  I couldn't have done this without their help.  They  took off for a mile at 5:18, I think after my 5 miles were up.  

Will do core later.