Don't wanna be FAT!

They need an "extra slow miles" category.  My AP this morning was 7:48.  I didn't get below an 8:00 average until 8 miles into the run.  I didn't feel real sore before starting the run but once I started I noticed I was super stiff and really didn't loosen up until about 6 miles into the run.  It was a combination of my race Saturday and playing basketball with my brother last night.  I wasn't going to play hard, but he went up on me 2 games to 0 (we always play the best of 5) and with the rivalry we have with each other my competitive side kicked in and I played real hard the last 3 games.  Not too smart I know.  I was going to workout hard tomorrow, but now I think I will hold off until Wednesday.  

I didn't start this run until 8:45 p.m.  I was planning on running in the morning like I normally do, but Payson (our 2 year old) decided he didn't want to sleep the night before like almost all night long.  I finally got him to sleep at about 5:00 a.m. but he was sleeping on my chest when it was time to go on my run so I bagged it in the morning.  Luckily I was still able to get a run in.  AP:  6:53.  

Was going to do a workout today but because I ran so late yesterday I decided to hold off until tomorrow.  Nice easy run.  Legs are feeling great!  AP:  7:21

3 mile warm-up with 4x100 strides, 6x1600 (2:00 active recovery ~250 meters jogging), 2.25 mile cool down.  1600 meter splites were:  5:01.28, 5:03.28, 5:02.43, 5:03.72, 5:00.49, and 4:55.76.  Goal was to be able to hit 6 between 5:00 and 5:05.  Hit the goal.  This was done on Roy High's track.  A little windy but not bad.  I was very pleased with this workout.  Felt the lactic acid lock-up feeling in the last 100 of the last 1600.  That is the first time I've done anything quick and hard enough to get that feeling in a long time.  

11 easy miles.  AP:  7:30  

I had a hard time deciding on doing 25 miles slow and steady or 20 miles with a workout.  I decided on 20 miles with a workout because I had only done 1 workout earlier in the week.  I ended up doing the Ben Vanbeekum special break down workout with a shorter warm-up and a longer cool down because I didn't want my last quarter mile to be uphill.  I did 2.5 miles warm-up, 3 miles hard (more downhill then up with wind to my back), 3 miles recovery, 2 miles hard (flat with cross winds), 2 miles recovery, 1 mile hard (all slightly up all against the wind), 1 mile easy, 1/2 mile hard (rolling hills against wind), 1/2 recovery, 1/4 mile hard (flat against the wind).  4.25 miles cool down.  3 mile hard splits were 5:04, 5:07, 5:05.  2 miles hard splits were 4:53, 4:59. 1 mile hard was 4:58.  1/2 mile was 2:21. 1/4 mile was 1:03.  This was a very good workout done in my heaviest trainers.  I'm thrilled with where I am right now.