not giving up on the comeback

took it easy today- somewhere around 7:30's for the two runs

Had a nice run today - nice moderate pace over a rolling route

9.5 @ 6:57 ave pace

Boy, if it is only 84 I'm going to really melt when it hits the 90s...dang\

4.5 @ 7:02 ave pace

Did another 4.2 before my wife had to go to a meeting tonight - a bit dehydrated but felt good

4.2 @ 6:35 ave pace

oh man - that didn't go very well.  I was so slow I had to cut it a block short so I wouldn't be late to get the kids from school...86 degrees and it really hit me today.  I need to get my butt out the door in the mornings or evenings now I guess. 

7.9 @ 7:30 ave pace

I've got nothin today

6 @ 7:30 ave pace

added another 4.4 after work - felt a little more spunky but hard going in this.  found out the air quality is RED today and yesterday.  I guess that is the issue - who knows. 

4.4 @ 7:30 ish pace (cant find my watch to get the pace)

felt great today - temps were down and it was a great mid-long run.  took one of my old routes I haven't done since the fall.  it is challenging but fun when it goes right.  This was one of those runs where I could chill out, get in the rhythm, and let the thoughts flow.  Good stuff

13 @ 7:06 ave pace

plus it looks like I made up the 8 miles that I missed last week...

I need a good week of eating and running.  I had a good one last week and i need to sting another on top of that one.  I wasn't TOO bad over the weekend but i still need to get better with the late snacking.  

5 before getting the daughter from school - felt a little sluggish and my left foot was a little tight.  Otherwise it was just another easy run.  I tacked a mile onto the normal 4 mile route. 

5 @ 7:21 ave pace

Grabbed a nice relaxed run after Chrys got home.  Rain had come through earlier and it was only in the mid 50's with light winds.  This one was pretty fun. 

5.4 @ 7:09 ave pace

really kind of tired and pokey today but I went out and had a decent run

8.4 @ 7:07 ave pace

felt ok on the run - legs a little achy but it was ok

4.6 @ 7:07 ave pace

after work and library I did another 4.2 tonight

4.2 @ 7:08 ave pace

Had a nice little run this evening after getting home from an open house at the kids' school.  I can't believe it is almost summer break for them.  I couldn't be more proud of them. 

I skipped my run after lunch cause I was tired and really didn't want to go out.  So I tacked on an extra couple miles as a "punishment".  :)  It turned out it was just a really nice run.  I think I prefer running in the evening. The temps were still around 80  but the sun was setting and that makes a huge diff. 

 10.5 @ 7:04 ave pace

really tight today - I'm not sure if I'll go out again or not

4.2 @ 7:23 ave pace

yes I did another little run after work and before getting the kids.  I'm sore for some reason. 

but tonight is homemade pizza night!! yeah !

4.2 @ 7:09 ave pace

This race was snowed/iced out on Feb Valentines day weekend.  And they rescheduled it to today.  It is a pretty fast course, so I didn't want to miss it.  There was talk about going on a vacation trip this weekend, but I'm glad that fizzled out and I was able to do it.  It is defenitely a PR course in the past. 

Going into this race I haven't done any 5K pace running, which is a big gap in my training that I need to fix.  But I felt good coming into the race, more or less.  The warm-up was long enough and felt ok.  The plan was to go out by feel.  In a short race I generally go out on a faster pace and then try to hang on.  I figure I'll hurt at the end no matter how conservatively I take the first mile.  Mile one was right at 5:30, which was good.  Now I had to concentrate on hanging on and trying to maintain a pace I could keep up.  2nd mile is pretty flat but somehow last year I slowed a bit.  I did it last year and did it this year again.  I think I get scared of the pace and how long I can hold it.  But I passed a couple guys and gained on a couple others.  Mile 2 came in at 11:15 for a 5:45 mile.  3rd mile has a medium size up and a nice slightly downhill last half mile.  It is a matter of making it through the hill without totally blowing up.  I wanted to stop several times in the last two miles...I was getting close to redlining it.  I crested the hill and really wanted to throw it into my final gear, but there wasn't much to be had.  I tried my best.  One dude passed me but other than that I maintained my gaps to the others in front.  I rolled in at 17:31.  A new 5K PR! 

So it is a new PR and I am very happy with that.  It is 12 or 13 seconds faster than this race last year (and it was run in 40-50 deg weather - which I think is worth 10 seconds vs this heat and humidity) But isn't as fast as I'd like to be.  I need to work harder on my speed work. 

back to the grind today

looks like I'll be able to do track night tomorrow night.  Looking forward to it.  Not sure if it is 1500/3000 night or mile/5K night.  Either way it'll be a good, painful workout.  

4 @ 7:35 ave pace

4.2 @ 7:15 ave pace

Did an easy run after lunch

4 @ 7:15 ave pace

Planning on running over to track night tonight.  It is 1500/3000 night.  Should be some good speed work. 

Just got back from track night.  I had a good time.  It was nice to go and do that again.  I did the 1500 and the 3000.  I was nervous for the 1500m.  And I immediately got boxed in and ran in the 3rd lane for a lap or so.  Not so good but it was my fault for not being more aggressive.  I wanted to hit 80sec laps and actually came in a little fast than that.  It turns out the 80 sec laps were supposed to be for my 3000m.   Anyway, it wasn't a PR but I ran a 4:50.  I think I could have PR'd but that's ok.  Then I had 30 min to turn around and do that 2nd heat of the 3000.  I went out and tried to hit 80 sec laps.  I ended up doing 82's for most of the laps.  I ended up passing a few guys who had gone out too fast and wound up with a 10:15.  That is a PR.  I think I didn't cash it all in on the 1500 so I had stuff left for this one. 

 All in all it was a nice day of running.  It is always inspiring to see people who are more fit and faster. 

I am tired and a little sore.  That is a good thing :)

just a bit sore after last night -- so I took the run easy and felt better as it went on.  

4.3 @ 7:28 ave pace

4.7 @ 7:28 ave pace - tired legs

The kids and I took a half day from work and school and went to the Braves game.  We had a very good time.  As an added bonus we scored 6 runs in the bottom of the ninth, including a grand slam walk off home run, to win it. 

I got in a short run after my wife got home from work. 

5.1 @ some slow pace cause I'm still a little sore from Tuesday,.

man, I really have no desire to run today

My son did the Atlanta Track Club Peachtree Jr. 3K this morning.  He wasn't thinking he wanted to do it but afterwards he was really excited and can't wait to do another one.  I'm a very happy dad to hear that.  :)  The club does a really good job with this to give the kids the feel of the big Peachtree RR 10K that is on July 4th.  They get over 2000 kids for it.  It is pretty crazy.  Next year my daughter will be old enough to do it. 

After we did a celebration breakfast for him we came home and I got out for a long run.  It was a little warm, 82, but luckily it was partly cloudy.  The shade and cloud cover made it a nice run. I'm glad I took yesterday off.  I really needed to rest my legs.  They felt much better today. 

16 miles @ 7:34 ave pace.

No time for a double today so I combined it into a nice 8 miler.  

8 @ 7:15 ave pace

My son finished up his Cub Scout year with getting his Bear badge.  We had a nice banquet for the kids and their families. 

easy 4 at lunch around 7:30 pace - no watch 

3 miles to the track for track night

1 mile race - 5:05 - a new PR - got boxed in on the first 500m and lost a few seconds which took me out of the sub 5 shot.  But I felt good and finished strong. 

5K - 17:54 - it is really had to turn around in 15 min after a hard mile and try to PR a 5K.  It was a good work out and good mentally to finish strong.  I really wanted to walk off the track but I didn't... It was faster than I've run after racing the mile at these nights.  So that is something...

3 miles home in the dark

hungry and tired

Got out before fetching the kids from school - 4 extremely slow miles that included some walking.  Yes - walking on a 4 miler.  Horrible run.  I really want to go out again when the wife gets home but I don't know.  Maybe I should just call it a day and feel better tomorrow and Friday.  Man, those track nights really kick my butt.  

4.4 tonight was much better - not sure of the time but it felt better

waited until it was hot - to get some hot training in for the 50K that I have next Sunday.  I took some gatorade today and it really helped.  I also turned down the wick a little bit - 7:38 ave pace - and it went well.  Lots of hills and lots of hot sun - around 88 deg.  

had to cut it short cause I waited too long before leaving- had to get the kids.  

PTO day to hang with the kids on their first day off from school.  I got out the door before my wife went to work.  Felt good. 

4.4 @ 7:15 pace

Got up and out the door while the family was sleeping in.  It is so much easier to run when it is 70 vs when it is in the 80s and sunny.  This one felt as good as a long run can.  Ended it up fast in the last mile or so.  

17.3 @ 7:14 ave pace

went out right before supper - felt good actually

wandered around town

9 @ 7:30ish pace