sub-3 or blow-up trying

rest.

Ran 6 miles with Rick today at around an 8:45 pace and then continued on from the gym to run another 10 miles.  Did the course up to Morris and back.  Ran the first 9 miles in 63:58 (7:06 pace), running 3 miles at threshold (6:10 was the fastest) and 4 miles at mp.  There were two miles that were mp effort, but speed was down due to hills.  Also, jogged the final mile as a "cooldown".  Overall, felt good about the effort- no fuel or drink for the entire 16 miles, yet still a bit in the tank at the end. 

PM:  Went to gym and did 20-minute weights, followed by slow 7.5 mile recovery run (9ish pace), and a final 15 minutes back with the weights.

Late PM:  Didn't get home until 10ish.  Began to get a TM workout in, but realized I'm running on fumes.  Decided to pack it in and get the needed rest.  2 miles total.

6 miles at slow pace w/Rick at lunch.

7 miles on the TM in 52:30 (7:30 pace), including two 800's @ 6 min/pace.  Planning to run a 5k on Friday night.  At the same time, not wanting to really taper for it.  It's more of a training run for the Litchfield Road Race the following weekend (7.1 miles). 

PM:  Ran 10.25 miles at a 9min pace towards Morris and then through the woods. 

Quick 4 miles this morning...felt very sluggish and slow.  Threw in a couple of strides at a 5:30 pace to try and wake up my legs.  May take a nap this afternoon and take another short jog/stretch to get ready for tonight's 5k. 

Jogged 3 miles with a few strides before the race.  My legs were still pretty stiff.  Probably the 16 mile run on Monday followed by freeweight squats on Tuesday (hadn't done them for a few weeks).  Knew the race tonight was going to be a challenge...

Race time...well, I've had better days.  Started out by running the first mile in 6 minutes flat...at this point I was already pretty much done.  Shifted into training run mode.  Didn't give split at 2 miles and I didn't check my watch, so all I know was that I finished with a clock time of 20:03.  There were about 1,200 runners and I lined up in the 2nd wave, so figured I lost about 4-5 seconds at the start.  I'll find out my chip time tomorrow and will edit if necessary.  I'd love to do the course again...it's a perfect one for a pr.  I think I could have broken 19 on a good day.  I would have loved to have felt more fresh for a strong run today, but I'm still keeping my eye on a good race for next weekend.  Upon returning hope, jumped on the treadmill to see if my legs were awake yet.  Set it on 6 minutes and could only last .25 miles...again, this was not a good race day for me.  Oh well. 

Ran 9.5 miles with Ed at about a 7:30 pace.  Was proud to see how he did in yesterday's 5k.  He's 53 and placed 2nd in his age division with a 19:16.  He's really beginning to recapture his old form.