Every Run is a Great Run!

Kind of a strange workout today. Was supposed to be my 5K race peak workout. 5 x 1K repeats at 5K pace with 60s active recorvery. Warmed up with 10 min XT and 1 mile treadmill at the gym before heading out into the gunky air. I was feeling really good to start, usually means I'll have a pretty good workout. Did 2 miles easy including drills/strides before starting the repeats.

Felt pretty good the first 2 repeats but then suddenly in the middle of the 3rd I got smacked with a wave of nausea and GI distress and my form went all to pot. I started the 4th repeat but I quit after .25 and decided to just keep the workout medium difficulty and then do a couple quarters later on if I felt like it . Turns out I did feel like it.

I'm thinking the nasty air may have been the culprit. Even as I write this an hour later I can still taste the gunk in my mouth and kind of feel like I smoked a few cigs. For all I know I did more damage than good running in this kind of air. Oh well..... for Painters 5K I think I'll go out at 6:10-6:15 pace and see what happens. I was hoping to be closer to 6:00 average and sub-19 but we'll just have to see how it feels after the 1st mile.

Splits:

1 - 3:48 (6:08) HR 175 (1 min active recover - 10:55 pace)

2 - 3:51 (6:13) HR 180 (1 min AR - 12:05)

3 - 3:53 (6:17) HR 181 (1 min AR mostly walking - 14:04)

4 - quit after .25

Later on..... 2 x .25 around 6 min pace.

AP: 7:31  HR: 167/187

Better air today thankfully. The nasty effects of yesterday's run-in-the-gunk lasted through the day and night. I think I still even have a little aftertaste in my mouth today.

Today was a fun run with Kim. Maybe more fun for me than Kim because the plan was for her to do the same workout I did yesterday (5 x 1K @ 5K pace with 1 min active recovery) but at her pace, that we're thinking is around 8 min/mi. I thought this would be a challenging workout for her but she surprised me and seemed to hammer out the repeats without much discomfort. I think she should be able to run sub-25 at the Painter's 5K no problem.

I'll list her splits here for future reference:

1 - 4:55 (7:58/mi), 60s rest (11:16/mi)

2 - 4:55 (7:58), (11:10)

3 - 4:54 (7:58), (11:05)

4 - 4:49 (7:55), (11:14)

5 - 4:44 (7:39)

AP: 8:48, HR: 137/163.

Easy hills day today. Beautiful day with most the gunky air gone as near as I could tell. Did 20 min XT warmup (S/E) at the gym then out on the roads for 7 miles including 6 x 8-10s hill sprints toward the end.

AP/HR 8:08/158

I quite enjoyed the run today, even though the weather was kinda dreary. But temps were fairly mild and the air didn't seem too grungy. Warmed up with 10 minutes XT (S/E) and 1 mile on the treadmill. Then did a 2-2-2-2-2 workout. 2 miles easy, then 2 miles around HM to 10K pace, then 2 minute jog rest, then 2 more miles at HM-10K pace, then 2 miles easy cooldown.

Like last week I tried to not pay so much attention to the garmin, but rather tried to focus on keeping good form, breathing and relaxation. During the tempo I had this mantra in my head...."Pants on the ground, pants on the ground, lookin like a fool w/yo pants on the ground.....". If you saw Idol last night you know what I'm talking about.

Splits/HR for tempo miles were 6:44/176, 6:41/182, (2 min jog rest - 9:26 pace), 6:35/181, 6:30/187.

AP/HR: 7:27/167(189max).

Easy run on a cold morning in the foggy foggy dew. 3 miles with Kim then 3 solo. Now off to St. George!

LSD run on the V.R. trail in Dixie. Went 10 miles with Kim then solo the rest of the way. A little chilly and cloudy at first but by the end it warmed up and cleared up nicely to where short sleeves were just dandy.

AP/HR: 8:53/135