not giving up on the comeback

I felt so good after my long run yesterday that I wanted to get in a short run today before Chrys had to go to work.  It was hot but I managed to hold things together reasonably well.  

6.1 @ 7:32 ave pace

Track night with Tim.  I have a race this Saturday so I moved this up a day.  Plus I won't be able to do it tomorrow night cause Chrys has a meeting.  It was in the low 80s and overcast when I started.  Much better than last weeks track night.
4x800 at 5K-pace  I was aiming for 2:45's.  I think that was a good goal.  It is in my McMillan recommended pace for 800s based on my last 5K PR in May.  I know 4 isn't many, but I need to work back up. 
1 lap jog in between

followed another guy around on the first lap of the 2nd interval. His lap was slightly slower than I needed I had to really chug on the final lap just to get a 2:46. 

All felt good.  The effort was hard but probably only an 8 effort level.  Rain started to fall during the third which made it harder, but i got through fine

1/2 mile cooldown on the track and 2 miles home.  

Did some miles before eating lunch today.  It isn't too horribly hot yet so the pace was down a bit.  But the sun really takes its toll quickly.  I took inspiration from the Tour de France riders on the big steep mountain climb today and chugged on through it.  Otherwise my form feels decent.

5.6 @ 7:19 ave pace

4 hours later - did another.  Chrys has a meeting tonight and won't be home until after dark, so I wanted to get it done despite not being recovered.  It was ok - and I felt great for a while, but it got to me after the turnaround. 

4.2 @7:28 ave pace

I got out before 10 this morning.  It was in the low 70s but HUMID.  Turned around before the 3 mile mark and still walked at least a half mile.  I don't know what happened.  I should have had a good run,.  I haven't had this bad of a run, especially a 5 miler (supposed to be 6).  

5.1 miles @ 8:52 ave pace

I am a bit of a shuffler when I run (as my wife reminds me often that my form stinks) and have been trying to work on it.  I found this to be an interesting article about form, stride length, and shuffling stride- http://runningtimes.com/Article.aspx?ArticleID=19948&PageNum=1

PM must have been high 80's and still humid
kind of a suck run- it wasn't so hot or anything
tried to lift my knees and stride wider rather than shuffle. 
felt a little better towards the end but not good really 

a sucky run 

its been a weird week - i just don't feel right

7.5 @ 7:39 ave pace

ran at lunchtime - nice cloud cover helped a lot.  I tried running with a longer stride and higher knee lift.  It is hard to do when I get tired but it is something I will keep on working on.

 4.2 @ 6:58 ave pace

4 mile race today.  Lots of long hills.  I held back slightly on the uphills in the first 3 so I had a little left at the end to kick in the last mile.  I'm not sure if that was good or not but I didnt feel that great today- just like last year.  I think it is the humidity  - not sure. v

anyway - I am not overly happy but it is a 1 sec PR and an AG win. 

Added 5.8 warmup and cooldown plus to the Y and back home.