not giving up on the comeback

Didn't get a lunchtime run so I just ran after work.  Luckily my wife had the kids picking out some new school stuff at Target, so I had an hour to kill.  I ran a new route to get keep things a little more fresh (which I need to do more).  I just ran easy and smooth and tried not to crash. 

4 mile race on Saturday so I'm trying to figure out how to do my speed work this week.  I guess I can do some tomorrow and then not on Thursday, so my legs aren't trashed by Saturday.  It is a hilly course with hardly any flat until the last half mile, so I need my legs under me if I want a decent time. 

8.5 at 7:22 pace

Ran some intervals today.  I waited until 7:15 when the sun was dropping a bit so it was a ton better than last Thursday.  

6x800 with 400 recoveries  - these were all between 2:45 and 2:50. 

2x400 with 400 recoveries - 1:17 and 1:22 (relaxed and cruised a bit too much on the last one)

a good day of running

Did 4.5+ at work before a meeting this afternoon.  The heat got to me a bit but I kept plugging away.  Does training in the heat and humidity and smog equate to training at altitude :)

4.5 7:23 pace

4.25 after work - 7:30 pace 

Didn't want to do any speed today so my legs would be a little more fresh on Saturday. 

I sat around working all day and it was hard to get into this one -but I struggled through it

8.75 at 7:40 ave pace

After I got home I ran over to grandma's condo to meet the family.  Good run i guess.  I didn't hate it at least.  

5.1 7:27 pace

great weather for the race - perfect weather really with low to mid 60s and little to no wind.
My legs felt heavy and tired last night and during my warm-up miles but I know what I can do and I went out and tried my best.  
This race course has very little flat running.  There are four big ups in it and they take a big toll.  
I lined up on the line for once cause I didn't want to get stuck behind anyone and have to lose time in the first mile.  I figure the first mile is a good place to gain some time cause you are fresh as you are going to be.  No matter what, you are will be tired in the last mile.  The first 100 meters were hard because I couldn't imagine sustaining the pace I was doing for any longer.  That's not a good sign for a race. Luckily right away I settled in with two others who were going my pace and didn't seem in over their head.  The first mile is big rolling hills and we cruised in at 5:45.  The 2nd mile has a big up and big down and I tried to save a little on the up and pounded the downhill.  We came in at 11:40 I think.  Considering that hill, I was happy with that split.  The third mile has two more long hills that I really just hate, even when I am doing an easy run.  I just hung with those two guys and tried to maintain focus.   During that mile we dropping one of those guys and it was just me and a college kid.  I think that we came in a 17:30-17:40 at 3 miles, so that was not too much time lsot.  Then the last mile was hanging on and trying to kick a little at the end. 23:32  5:53 pace. 
Looking at this, I think I lost a little opportunity to make up a little time in the last mile.  I think maybe 5 seconds or so, but at that time I was pretty well cooked.  
11th place - I think i was 4th in my age group, which is disappointing.  My AG was stacked today.  But it was a 30+ sec PR for 4 Miles