AM: 30 min elliptical and stretching session PM: Aberdeen workout. I was there late last week so I compensated and got there 55 minutes before workout time today. I was starting to get stomach cramps before the workout. I thought I had eaten conservatively enough during the day and had no coke zero, trying to calm this stomach bug down. But workouts do not help stomach bugs. I took a pepto chewable before warming up, and started warming up really slowly, 5:40 for my first k. Ended up doing 6.5k for a warm up. Then plenty of stretching. I am not big on drills, but I did some today because today's workout was fast (3k pace) so I needed to be ready to rock and roll when I hit the line. My stomach felt fine by the end of warm up, thanks to a potty break. Workout was 4 sets of (600m, 60 sec rest, 600m, 60 sec rest, 300m) with 3 min rests between sets, all at 1500m-3k pace, which is really 3k pace, because how could I do 6k of work at 1500m pace, and what is 1500m pace anyway? My goal was to try to keep close to 80/lap pace. Set 1: 2:00, 61s rest, 1:59, 50s rest, 58, 2:57 rest before set #2 I was with a group of 5 guys, with three ahead and one just behind, two of the guys were quite ahead, so they consistently cut short my rest (other than the first rest, they accidentally did 700m on the first rep!) Set 2: 1:57, 51s rest, 1:59, 52s rest, 57, 2:53 rest before set #3 Set 3: 1:59, 52s rest, 1:58, 49s rest, 56, 3:17 rest (guys waited for me, I had to hit the bathroom) Set 4: 2:00, 51s rest, 1:59, 59s rest, 56, this fourth set was so hard, the rests were not nearly long enough, and the guy behind me decided to play with the big boys and was with the front group so I was the caboose. I am pretty happy with being able to hold onto that pace. This should help the 5k pace on Saturday feel much more manageable. I would like to break 18 but not sure if I have it in me, and it is likely to be quite hot (4:30pm race start time). 24C tonight, not too hot but quite humid, about 80% so I got sweaty. A couple of bathroom stops during the cool down, and on the way home, and at home, I really have some type of stomach bug. I was going to run 6k cool down but just got to 3.75k and on my second bathroom stop, thought that I was done, whether I wanted to be or not. | 