I just felt like running

trails at work during lunch,  Marathon training starts this week.

First major bonk in quite awhile.

This was my first quality workout of the Daniels running formula marathon plan.  5 X 5 min at tempo pace (target 6:15-6:26).  It was fairly warm and I quickly depleted my water bottle.  I hadn't brought any food along thinking  my lunch would carry me through 4 hrs later.  The intervals got harder and harder.  I met all my time goals (barely) but it got more like a VO2 Max workout towards the end.  My first interval (ended up being 0.8 miles) was at 6:17 pace but all the others were clustered at 6:25 / 6:26.   My average HR was 160 BPM for first two and then climbed to 167 for the 3rd and 4th , the final one averaged 170 BPM.  I was toasted.  I was so spent  that I slogged the remaining 4-5 miles back home at 8:45 pace.  My HR stayed up and averaged 150BPM.  I was dehydrated, low on food, and dizzy.

Liza saw me stumble into the backyard and mouthed "Are you all right?" through the window.  I said "No" and pantomimed that I needed something to drink.   Fiona came out with a huge glass of gatorade.  I hit the couch at 7:30 that evening and was in bed by 8:30.  

ran to work .  really easy.  felt OK .

 Goal this week is  0.7 of peak   or 60 X 0.7  = 42.  This will be the lightest week until I taper in late November.

Easy run at work. Did three strides (0.1-0.2 mile) to try to hone in on my starting pace for the Monto Sano 10K and 5K tomorrow.  Ended up at 6:03-6:14/mile pace.  I'm hoping to be a little slower than that to allow for a negative split finish.    I'm trying to avoid a really fast first mile.

Nice race today.   Didn't know how my body would respond to hard road racing after a 7 month lay-off from fast stuff.  Felt good.  Held back a bit at the beginning and was able to enjoy the last miles, do a few strong surges, and finish strong.  Nice course, lots of up and downs.

 Also did the 5K, 19:27  . 7th OA,  2nd in Age group.  Legs felt dead.   Had a guy sprint by me in the last stretch, letting out a woop, and shaking his finger at me.   My thought at that moment was "Oh , really.  that is so mature."  Here is a friendly neighborhood 5K and he's taunting me like he's just won the 100m gold medal.    He did have a nice kick.  I had to check to make sure he hadn't run the 10K and he didn't.    I may have to lose his entry the if he enters any of our races. :)    hopefully that made his day.