Buttsweat Towel© season has begun

55F, 7:13 AP.  Hello fall weather!  Goal today was 7 slow, 7 @ MP effort.  I would have been happy with 6:50-7:00 based on the shape I'm in, but the cool air let me do a little better.

7 MP miles @ 6:39 AP; (6:50, 6:51, 6:46, 6:39, 6:33, 6:29, 6:22). 

I still have some catching up to do, but I am much closer to my old self than I thought I was.  Definitely closer than I deserve!  Good news is that I felt pretty strong through all of it and never felt like I was struggling.  Maybe I will actually set some PRs again this winter/spring.

52F.  8:34 AP.  Nice cool morning on the trail.  Track workout tomorrow, before it starts heating up again.

55F.  7:00 AP.  Track workout today was 10 x (2 min @ 10k, 1 min recovery run).  To approximate it I did 10 x 600m, with 200m recoveries.  Averaged 2:14 for the 600s with brisk recovery paces (60-63 sec).  Definitely held back a lot, which was the point - this was one of those workouts to set up more difficult workouts in the future.  Still a good effort though.

I'm especially happy with how the legs recovered from Sunday.  My major weakness as a distance runner is that I have trouble recovering from harder efforts.  Sunday was my first try using BCAA powder.  I'm usually not the type to go out and try all these supplements, but I did some research on recovery supplements and this seemed worth a try.  I'm taking it with a big gran of salt right now since I'm only running ~50 mi/week at the moment (low mileage obviously should help recoveries).  But results are promising so far.

55F, 7:44AP.  Enjoyed more perfect running weather.  It's going to heat up again soon though.

67F, 87%.  Slow zombie miles...sleepy...

Hot and humid again so I took my business to the treadmills at work again.  Workout was 3 x 1.5 mi @ HMP.  I did them @ 9.3, 9.4, and 9.5 mph, with the last half mile of the last repeat between 10 and 11 mph.  In between the repeats was .25 @ 7 mph.  Effort felt about right; of course it's like running with a 9-10 mph tailwind since it's on the TM but I got the turnover I wanted.  Hopefully summer will be over after this weekend and that'll be the last TM workout (I keep saying that...)