Speed only kills if you don't have it!

Busy day at school with testing and meetings.  I got back at 5:30pm and went out for a run.  i sure didn't feel like running in 90 degree weather!  I toughed it out though and ran out to the Cove and back.  thank goodness there was a bathroom with water where I turned around.  Made it home and was pretty hot, even though I ran easy.  50:49 for the 7 miles

Ran down to Monarch and up the trail to the pond and back.  Then I added another two miles on Rosecrest.  It was really hot again, but I took a belt and some Heed with me today.  The last mile was still rough though.  Good thing I ran super slow, about 7:50pace.

Progressive tempo workout today.  I was not looking forward to this run, even though it was cooler today finally.  I have been tired and I haven't really done any speedwork all year.  I did two 1 mile repeats, one half mile, and one 1/4 mile with less recovery after each repeat.   I did a loop around the Cove pond down 6400 W and Main to 5600 W and home on 13400 and 4800 W. I Ran over to the Cove pond via Leila instead of Roserest.  When I hit 3 miles I did a tempo mile.  The wind was whipping good on this one and I ran a 5:43.  Recovered for a mile about 7:50 pace, all of my recoveries were about that pace, and did another mile this time with a cross breeze 5:21.  Recovered for a half mile and ran a half mile in 2:38.  Recovered for a 1/4 mile and then did a 1/4 in 1:15.  Ran a mile home afterward.  7:10 pace for the run.  Felt ok in the speed, but had a hard time breathing through my mouth the entire run because I am still congested.  

Right hammy was very tight today.  I took both runs very easy to loosen up.

AM- Ran out Butterfield park and back.  I was crawling at first at 8:30 pace until I finally loosened up a bit.  7:42 pace for the 5 miles

PM- Ran this afternoon up on Rosecrest and up Emeline and back.  I was better this afternoon, but still pretty tight in the hammy.  It took a while to get loosened up again.  7:30 pace for the 5 miles

Ran an easy 4.5 miles from the Cove over to the Library and Rec Center.  No watch

Picked up my number at the Rec Center and drove over to the Cove.  I warmed up for 3 miles before the race.  I saw a couple of guys at the start that looked fairly fast, but no one too fast.  My biggest weakness right now is the lack of tempos, races, and speedwork, so I don't have much speed.  Besides my right hammy is still way tight.  I would do better in a longer race I think.  I was supposed to run a 10k, but it was cancelled because they only had 20 people sign up.

A couple of guys took off right away, but I soon caught all but the Bingham kid.  He was about 10 seconds ahead of me after a mile and I wasn't gaining.  At first I thought he would come back to me, but he kept the same pace as me the whole race.  My splits were: 5:36, 5:40, and 5:35, last .18 was :43 seconds.  The Bingham kid finished about 8 seconds ahead.  I felt fine, just not enough speed to catch people yet.  It was good to get a race in today.  I need one more long run and then I will hit some fast tempos I hope in the next two weeks.  Not a bad showing for me since the last 5k was flatter and I ran it in over 19 min.

Ran back to get my truck after and went a longer way to get 4 miles.