not giving up on the comeback

Back to work after a week + on vacation. I ran a little but not as much as I wanted. 

Planning on running twice today if all goes well.  I NEED to get out of vacation mode.  

Lunch run - 4.6 - 7:17 pace  I felt ok - I just need to get back into a pattern.  I think tonight I'll draw up a training plan for the next 6-7 weeks.  I'd like to go for a PR at the Aug15th 5K.   I also have a 4 mile race on the 18th.  I'll do it but with the last two weeks of training being so light, I don't see a great finish time in the cards. 

 5.3 after work - 7:13 pace started in the rain and then ended in the hot humid.  I'm trying to open up my stride a bit and work on using my shoulders a bit more. 

I did 2 miles warmup and then 4 miles of 1 min pickups with 2 min regular pace.  Did that for the 4 mile race course.  Not sure on the pace for the pickups but I was trashed by the end.  blessed by the cooler weather.  

7.9 - 7:08 ave overall pace

heat and humidity got to me today.  I felt great starting - taking it easy - and then bonked after the turnaround...

5.6 8:08 pace

decided on doing some intervals after work

 2+ to the track for warmup then 

2x800 first was too fast - then the 2nd was about right on pace
4x400 - these varied from 1:15-1:25
2x800 - these were about 5-8 sec slower than I'd want, but I wanted to at least do them. 
2x200
not the best times  - heat still hitting me hard although it wasn't as hot as it could be - unfortunately the track is only open from 5-dusk.  I wanted to be home for the kids in the evening, so I went at 5:30 after work. 

I added the recovery laps between the intervals as well.  

2+ back home for cool down

This week I feel like I'm actually working hard at this running thing. It's been a while since I've felt it in my legs from a non-race workout. 

tired today from the intervals last evening, but got in two short runs -- I don't know if any of this helps in the long run but I guess we'll see in my goal races.  I think feeling a little sore from the fast days must be a good sign.  I hope. 

4.55 (yeah I know I don;t have a GPS)  at 7:05 pace

4.2 at 8:00 pace -- It didn't feel that slow but whatever. 

Need to do 8-10 tomorrow sometime.  Maybe I'll get my butt out of bed and do it in the morning.  Maybe not...

Had an easy, even paced run over a route that usually kicks my butt (cause I go out too fast).  My legs were really tired from the increased effort of the week. 

7:52 pace or thereabouts