not giving up on the comeback

Atlanta Track Club Heart and Soles 5K

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Member Since:

Feb 19, 2009

Gender:

Male

Goal Type:

Half Marathon Finish

Running Accomplishments:

2:43 Marathon

1:17:45 Half Marathon

59:09 10 miles

17:15 5k

Still Running (again) after all these years

Short-Term Running Goals:

get back to it and not be a fat blob

Long-Term Running Goals:

Enjoy running my whole life

Personal:

Married 21 years- - two kids - 18 year old boy and  15 year old girl

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
52.500.003.100.0055.60
Weight: 141.83
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.400.000.000.0010.40

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


Weight: 143.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.400.000.000.008.40

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

8.4 @ 7:07 ave pace

Weight: 142.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.800.000.000.008.80

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

Weight: 142.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

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

Weight: 142.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.400.000.000.008.40

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

Weight: 141.00
Comments(2)
Race: Atlanta Track Club Heart and Soles 5K (3.1 Miles) 00:17:31, Place overall: 16, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.003.100.009.10

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. 

Weight: 141.00
Comments(15)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
52.500.003.100.0055.60
Weight: 141.83
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