not giving up on the comeback

Ran in the heat today so I brought a wet running hat and a handheld waterbottle full of ice water.  When I felt hot i just squirted some on the hat.  It seemed to really help my brain from frying...

I felt good no aches or pains today - not sure how that happened.  I just wanted to get a few easy miles in to start the week on a good note.  

6 at 7:41 pace

Not too bad out, low 90s.  I took the white running hat and the ice water again to soak my head every few minutes.  That makes things much better.   Of course the water is warm by the end,  but it helps anyway.  I just cruised along.  No real creakiness in the legs at the start, which is nice.  I'll try for another tonight after the sun starts to set.  I need to start doing hill repeats.  I guess that'll start next week.  I don't want to toast my legs before my 5K this Saturday.   And next week starts my official marathon training for my November 14th race...I guess I should sign up for it soon.

4.5 at 7:26 pace

Did another run in the PM.  I ran hard on the uphills and normal pace on the rest.  This one tired me out. 

5.3 at 7:26 pace - weird - same pace in the PM

Did 8 tonight - 7:24 pace overall

7:39 pace for the first half
7:01pace for the 2nd half
Wanted to run the 2nd half more like a tempo run cause I need to start doing those next week. It was closer to MP for most of it.,  There are two huge hills that prob took off nearly 30 sec from my 2nd half time.  But anyway I finished below MP, closer to tempo range.  

My feet are bit sore last night and tonight again.  I guess I have to get new shoes... :(

Took it easy this morning - tried my old shoes and they didn't feel any better.  Now I remember why I stopped using them :)  must order shoes today

4.3 7:43 pace

 ordered new shoes!  yea

dug into the shoe closet and tried the least worn asics 2120s - they felt pretty good actually - much better than those old brooks yesterday morning.  
37 and change for the first half - which much be easier than the 2nd - took at least a min off on the 2nd half
great weather -- i could get used to low 80s for a while...

10 at 7:22 pace

It is the last race of the summer, before I start my marathon ramp-up for November.   I've been having decent training recently, and my goal was a 5K PR (PR 17:43) and an AG award.  Last year I lucked into two AG wins and I haven't had any this year - this was my last shot.

I took the day off before and was hoping for some fresh legs.  They didn't feel bad actually.  No aches and pains when warming up.
I snuck into the side if the 2nd row of guys and we were off.  Immediately I had to pass a few kids and older fellows who I knew I was faster than, but other than that I passed maybe one or two guys in the first mile.  There is a nice rise in the first 1/2 mile and then a good downhill.  Then it flattens out.  First mile -- 5:32.  By that time I was breathing hard and was red lining it.  I just hung on from that point forward, trying to keep my stride big and even bigger on the downhills.  I played pass-and-get-passed with one of the high school guys for the rest of the way, but other than that I was on my own with my own doubts and fears.  2nd mile was 11:12 or something like that.  I didn't lose too much time there.  However, the third mile I was cashed and still had to face the return of the significant up and significant down from the first mile.  I made the final pass of the kid on the hill and managed to hold him off for the "kick" to the end.
I finished but not with the PR I wanted.  I struggled in the last mile big time.   But I was happy with my effort and I got a 10 second PR for the course and 1st in my AG along with my 2nd sub 18.  

Now I start my build up for the Chickamauga marathon on Nov 14th.  I need to work now on my longer interval repeats and tempo runs.  Maybe I'll take a crack at the neighborhood 5K in October and see what damage I can do after two months of marathon training.