Saturday, May 31, 2008
Thursday, May 29, 2008
I've been quiet and gone.
My wife and I took a trip to West Palm Beach, Florida for our fifth anniversary this past weekend. We stayed at the Resort on Singer Island for three nights and ate lots of rich food, drank lots of beer, wine and spirits and frolicked on the beach. We had a good time but missed Nathan quite a bit by Sunday afternoon.
I managed to get a few short runs in while we were there. I ran from our hotel to the bridge that went over to the mainland and back which was distance of about three miles. The bridge was steep. I'll put some pictures up later.
Yesterday after work I ran six miles in 49:15. My original intent was to run eight but it was too damn hot and I just wasn't feeling it. This morning I got up at 0430 and ran another six miles in 48:22. Yesterday I couldn't seem to run any faster than 8:10 pace but this morning, due to cooler temps and better hydration, I was able to run splits of 8:35 (I wasn't awake yet), 8:16, 8:20, 7:59, 7:48 and 7:23. I closed out a bit fast to knock the rust off for my 10K on Saturday.
I'm running the Passavant/Powerade 10K in Jacksonville. I like the race as it is a reasonably fast course with enough roll to it to make you change tempo but not enough to knock you off stride as long as you didn't go out too fast. The only problem with the course is that it is out in the open with no cover and it gets hot when the sun is out. They're predicting highs of 83 with sunny conditions on Saturday so I'm guessing that by 0830 it will be in the high-60s or low-70s.
Quite a few people from the SRRC are running a biathlon Saturday instead of the 10K so it will be a good opportunity for me to earn some points in the Series. I don't think that the lack of SRRC members is going to slow the race down too much and I'm not expecting my run of top-five finishes in races to continue. I would like to run 41:00 or better but with the extra weight I picked up in Florida beating my 42:15 from last year would make me happy.
Back in February I ran a five mile tempo run at 6:52 pace. I'm sure that 42:15 will be no problem.
I'm going to go out on a limb and predict 41:10.
I hope I'm right, I don't want to make an ass of myself.
I managed to get a few short runs in while we were there. I ran from our hotel to the bridge that went over to the mainland and back which was distance of about three miles. The bridge was steep. I'll put some pictures up later.
Yesterday after work I ran six miles in 49:15. My original intent was to run eight but it was too damn hot and I just wasn't feeling it. This morning I got up at 0430 and ran another six miles in 48:22. Yesterday I couldn't seem to run any faster than 8:10 pace but this morning, due to cooler temps and better hydration, I was able to run splits of 8:35 (I wasn't awake yet), 8:16, 8:20, 7:59, 7:48 and 7:23. I closed out a bit fast to knock the rust off for my 10K on Saturday.
I'm running the Passavant/Powerade 10K in Jacksonville. I like the race as it is a reasonably fast course with enough roll to it to make you change tempo but not enough to knock you off stride as long as you didn't go out too fast. The only problem with the course is that it is out in the open with no cover and it gets hot when the sun is out. They're predicting highs of 83 with sunny conditions on Saturday so I'm guessing that by 0830 it will be in the high-60s or low-70s.
Quite a few people from the SRRC are running a biathlon Saturday instead of the 10K so it will be a good opportunity for me to earn some points in the Series. I don't think that the lack of SRRC members is going to slow the race down too much and I'm not expecting my run of top-five finishes in races to continue. I would like to run 41:00 or better but with the extra weight I picked up in Florida beating my 42:15 from last year would make me happy.
Back in February I ran a five mile tempo run at 6:52 pace. I'm sure that 42:15 will be no problem.
I'm going to go out on a limb and predict 41:10.
I hope I'm right, I don't want to make an ass of myself.
Saturday, May 17, 2008
Run for Hungry Children 5K
I just have to say that I really hate the Washington Park 5K course. It is a highly technical, hilly and incredibly frustrating course to try to have a good race on. You start the race on a very slight uphill which is followed by a HUGE downhill, a sharp turn and a nice assent to the Carillon. You get a nice downhill after that and then it is flat until the mile mark but you have to be careful to run your tangents to that point. After the mile you make a sharp right turn and contend with a few twists and turns and a few rollers to the two mile mark where you run down the huge hill AGAIN and up Carillon Hill, down the other side and then you make a sharp right up a 300-400 meter hill past the clubhouse followed by another right turn to head more-or-less straight to the finish line that is at the top of a nice roller.
I hit the mile mark in 5:58 and then ran the last 2.1 in 14:14 for a total time of 20:12.40. I had enough left the last straight to kick my way back into 5th place and puked promptly after crossing the finish line and again about thirty seconds later. Lucky for me I only ate a banana, yogurt and a cup and a half of coffee a few hours before the race. Not much came up.
I felt pretty dead the whole race and I've been contending with a bit of a spring cold and some hay fever the last week. Not to make excuses at all. The truth of the matter is that I'm not a strong hill runner. I tend to do better on courses I can stride out on.
The positives from today are that I ran an 11 second best on the course and I ran 23 seconds faster than I did a month ago on the very same course.
I feel good about my chances of running under 41:00 at Passavant as it is a course that agrees with me. There are a few hills but they're spaced well apart and there are quite a few long straights for me to stride out on.
I wonder how Nate did at his 10K?
I hit the mile mark in 5:58 and then ran the last 2.1 in 14:14 for a total time of 20:12.40. I had enough left the last straight to kick my way back into 5th place and puked promptly after crossing the finish line and again about thirty seconds later. Lucky for me I only ate a banana, yogurt and a cup and a half of coffee a few hours before the race. Not much came up.
I felt pretty dead the whole race and I've been contending with a bit of a spring cold and some hay fever the last week. Not to make excuses at all. The truth of the matter is that I'm not a strong hill runner. I tend to do better on courses I can stride out on.
The positives from today are that I ran an 11 second best on the course and I ran 23 seconds faster than I did a month ago on the very same course.
I feel good about my chances of running under 41:00 at Passavant as it is a course that agrees with me. There are a few hills but they're spaced well apart and there are quite a few long straights for me to stride out on.
I wonder how Nate did at his 10K?
Wednesday, May 14, 2008
Re-attempt and my brother
I ran an easy six Monday morning before work in about 8:05 pace.
Tonight I decided to go to the track and attempt that damn 2 x 1.5 mile repeat practice that I flubbed on Saturday. As I was doing my warm-up I changed it to a 1.5 rep and a mile rep. I covered my mile warm-up in 8:00 and drove the the middle school track where I ran another mile of strides in 7:27. I had a pretty day with temps right about 68 but with a nice breeze coming out of the Northwest at 10 mph and only 46% humidity.
I stretched out for a few minutes and started my 1.5 mile (2400 meters actually)
1:35.93
1:39.53; 3:15.46
1:32.93; 4:48.39
1:32.91; 6:21.30
1:35.44; 7:56.74
1:35.33; 9:32.07
Not bad but the 1:32s were too fast because 1:35s would have sufficed.
I took 2:00 to breathe and started my 1600 meter workbout.
1:30.86 (DAMMIT!!!)
1:36.81; 3:07.67
1:36.82; 4:44.49
1:35.40; 6:19.89
I have no idea why I opened with a 90 second split but I didn't want to and I need to practice reining myself in or I'll suffer for it in a race.
I'm pretty happy with the practice, happier than with Saturday's anyway. I think the 6:26 pace will feel easy if I can just get myself to run it instead of 6:20.
On a happy note, my brother returned home for his mid-tour leave from Iraq. He got home Saturday night and surprised our mom for Mother's Day. Unfortunately I missed it because Nathan was under the weather. I'm hoping to see him next week as he is taking his girlfriend to Chicago for a Cub's game this weekend.
My Mom just e-mailed me to tell my that one of my brother's friends was killed by an IED today and another two were wounded. This happened last time my brother was in Iraq and went on leave. If you're the praying type include the families in your prayers tonight.
I'm going to go call my brother.
Tonight I decided to go to the track and attempt that damn 2 x 1.5 mile repeat practice that I flubbed on Saturday. As I was doing my warm-up I changed it to a 1.5 rep and a mile rep. I covered my mile warm-up in 8:00 and drove the the middle school track where I ran another mile of strides in 7:27. I had a pretty day with temps right about 68 but with a nice breeze coming out of the Northwest at 10 mph and only 46% humidity.
I stretched out for a few minutes and started my 1.5 mile (2400 meters actually)
1:35.93
1:39.53; 3:15.46
1:32.93; 4:48.39
1:32.91; 6:21.30
1:35.44; 7:56.74
1:35.33; 9:32.07
Not bad but the 1:32s were too fast because 1:35s would have sufficed.
I took 2:00 to breathe and started my 1600 meter workbout.
1:30.86 (DAMMIT!!!)
1:36.81; 3:07.67
1:36.82; 4:44.49
1:35.40; 6:19.89
I have no idea why I opened with a 90 second split but I didn't want to and I need to practice reining myself in or I'll suffer for it in a race.
I'm pretty happy with the practice, happier than with Saturday's anyway. I think the 6:26 pace will feel easy if I can just get myself to run it instead of 6:20.
On a happy note, my brother returned home for his mid-tour leave from Iraq. He got home Saturday night and surprised our mom for Mother's Day. Unfortunately I missed it because Nathan was under the weather. I'm hoping to see him next week as he is taking his girlfriend to Chicago for a Cub's game this weekend.
My Mom just e-mailed me to tell my that one of my brother's friends was killed by an IED today and another two were wounded. This happened last time my brother was in Iraq and went on leave. If you're the praying type include the families in your prayers tonight.
I'm going to go call my brother.
Saturday, May 10, 2008
2 X 1.5 miles = Disaster, Part II
As I posted earlier, I ran like crap today. I have theories as to why I did so allow me to set the stage.
First of all, I've not been getting a lot of sleep. Nathan seems to think that 0330 is this season's 0600. I could have set my watch by the kid this week because he let out a yell at 0330 every morning. Only once did he not go back to sleep but when you get a 0330 wake-up call every morning you start waking up at that time whether there is a reason to or not.
Second possible reason I ran like ass today, I've been running very stupid on my recovery days. Wednesday morning I got out of bed at 0430 (since I had been awake since 0330) and ran my easy six miles. I felt pretty good but because it was dark still I had no frame of reference to tell how fast I was really going. I hit my first mile in a blazing fast 8:27 and I picked it up a bit the second mile. Again, the darkness gave me no frame of reference as to my actual speed and I felt good but I ran my next two miles in 7:40 and 7:57. Easy pace is 8:01. 7:40 is not Easy pace. I regrouped and ran 8:03, 8:00 and 8:10 to close it out in 48:09. I was happy with that but I told myself that I was not allowed anymore 7:40 miles on Easy runs the rest of the year.
Friday afternoon I got home from work and set out for another easy six miles. I brought the iPod along with my Modest Mouse and Against Me! and blazed my way to 7:45 and 7:48 mile splits to open up my easy day. Through a titanic act of self control I slowed my next two miles to 8:19 each but had another mental lapse that caused me to torch mile five in 7:47. I pulled up for an 8:02 to close out the run with a total time of 48:03 but I find that I'm a much more rested runner when I actually run an even pace that is slightly slower than what my Easy pace calls for.
This morning I awoke at 0530 for no particular reason. It was a good thing that I did because Nathan woke up at 0535. I skipped the coffee and breakfast this morning (which might be the third reason I ran like shit today) and instead drank some water and watched "The Mickey Mouse Clubhouse" and "Handy Manny" with my boy. Kim got out of bed around 0800 and I started my run not too long after that.
I warmed up with a mile in 8:09 and a mile of strides in 7:44. I took about 4:30 after that to stretch and run into the house to hit my albuterol inhaler as my hay fever was making it hard to breathe. After stretching and getting my fix I started the first of my reps. I was right on pace at the half mile mark but must have got a bit excited that next half as I hit the mile mark in 6:20.10. I felt heavy all through my warm-up and after hitting the mile six seconds ahead of schedule I made myself slow down the last half to cruise into the finish in 3:15.54 for a total time of 9:35.64 for rep number one.
I took two minutes to walk around and recover before starting rep number two and I just couldn't seem to suck in a deep breath and fill my lungs. When my two minutes were up I bolted to the half mile mark in 3:10.22. Upon seeing that all the wind left my sails and not even two cute girls on bikes heading the opposite direction could make me puff up my chest and act like I was a stud effortlessly running a workout.
As the second rep drug along I could feel my turnover slow, my arms creep up and my breathing grow more labored. I made it my goal to try to sneak under 10:00 but in the end I didn't even have enough energy to do that as I ran the last mile in 6:52.69 for a total time of 10:02.91.
The finish line for rep number two was at the entrance to the west parking lot of Glenwood High School and I laid on the sidewalk for 3:31 before making myself run a three mile cool-down in 25:40 with splits of 8:47, 8:42 and 8:11.
I'm thinking that the next time I do this workout that I might do it on the track so I can closely monitor my lap times to avoid blowing myself out early. I don't seem to have the sense of pace that I had last year and it is worrying me quite a bit, especially with a 10K coming up in about three weeks. Running too fast the first two miles of a 10K tends to result in a world of pain the last 4.2.
First of all, I've not been getting a lot of sleep. Nathan seems to think that 0330 is this season's 0600. I could have set my watch by the kid this week because he let out a yell at 0330 every morning. Only once did he not go back to sleep but when you get a 0330 wake-up call every morning you start waking up at that time whether there is a reason to or not.
Second possible reason I ran like ass today, I've been running very stupid on my recovery days. Wednesday morning I got out of bed at 0430 (since I had been awake since 0330) and ran my easy six miles. I felt pretty good but because it was dark still I had no frame of reference to tell how fast I was really going. I hit my first mile in a blazing fast 8:27 and I picked it up a bit the second mile. Again, the darkness gave me no frame of reference as to my actual speed and I felt good but I ran my next two miles in 7:40 and 7:57. Easy pace is 8:01. 7:40 is not Easy pace. I regrouped and ran 8:03, 8:00 and 8:10 to close it out in 48:09. I was happy with that but I told myself that I was not allowed anymore 7:40 miles on Easy runs the rest of the year.
Friday afternoon I got home from work and set out for another easy six miles. I brought the iPod along with my Modest Mouse and Against Me! and blazed my way to 7:45 and 7:48 mile splits to open up my easy day. Through a titanic act of self control I slowed my next two miles to 8:19 each but had another mental lapse that caused me to torch mile five in 7:47. I pulled up for an 8:02 to close out the run with a total time of 48:03 but I find that I'm a much more rested runner when I actually run an even pace that is slightly slower than what my Easy pace calls for.
This morning I awoke at 0530 for no particular reason. It was a good thing that I did because Nathan woke up at 0535. I skipped the coffee and breakfast this morning (which might be the third reason I ran like shit today) and instead drank some water and watched "The Mickey Mouse Clubhouse" and "Handy Manny" with my boy. Kim got out of bed around 0800 and I started my run not too long after that.
I warmed up with a mile in 8:09 and a mile of strides in 7:44. I took about 4:30 after that to stretch and run into the house to hit my albuterol inhaler as my hay fever was making it hard to breathe. After stretching and getting my fix I started the first of my reps. I was right on pace at the half mile mark but must have got a bit excited that next half as I hit the mile mark in 6:20.10. I felt heavy all through my warm-up and after hitting the mile six seconds ahead of schedule I made myself slow down the last half to cruise into the finish in 3:15.54 for a total time of 9:35.64 for rep number one.
I took two minutes to walk around and recover before starting rep number two and I just couldn't seem to suck in a deep breath and fill my lungs. When my two minutes were up I bolted to the half mile mark in 3:10.22. Upon seeing that all the wind left my sails and not even two cute girls on bikes heading the opposite direction could make me puff up my chest and act like I was a stud effortlessly running a workout.
As the second rep drug along I could feel my turnover slow, my arms creep up and my breathing grow more labored. I made it my goal to try to sneak under 10:00 but in the end I didn't even have enough energy to do that as I ran the last mile in 6:52.69 for a total time of 10:02.91.
The finish line for rep number two was at the entrance to the west parking lot of Glenwood High School and I laid on the sidewalk for 3:31 before making myself run a three mile cool-down in 25:40 with splits of 8:47, 8:42 and 8:11.
I'm thinking that the next time I do this workout that I might do it on the track so I can closely monitor my lap times to avoid blowing myself out early. I don't seem to have the sense of pace that I had last year and it is worrying me quite a bit, especially with a 10K coming up in about three weeks. Running too fast the first two miles of a 10K tends to result in a world of pain the last 4.2.
2 X 1.5 miles = Disaster
I was going to run 2 x 1.5 at 6:26 pace today. In a brief summary I ran 9:35 for the first rep and 10:02 for the second. It sucked. I'm not sure what happened.
More later.
More later.
Monday, May 5, 2008
Yeesh
My blog took forever to load so I am going to make this entry brief.
When I got home tonight it was 77 with an 11 mph SW wind that was gusting to 20 an 24% humidity. I was a bit nervous about the temp so I put some sunscreen on, filled a bottle with some ice and water, ran a warm-up mile in 8:08 and drove to the junior high track to run a 200-400-800-400-200-200 ladder workout. I ran the same distance of recovery for the rep that preceded it, 200 rep-200 recovery, etc.
After doing a mile of strides I got started with the meat of the workout. My goal times for the workbouts were: 200-41, 400-1:23, 800-2:46.
What I ran:
200 - 38.27 (1:35)
400 - 1:21.33 (2:46)
800 - 2:43.87 (5:15)
400 - 1:23.26 (2:52)
200 - 40.40 (1:28)
200 - 40.29 (1:07)
I finished up with a 1.25 cool down in 10:00 and drove home for dinner with a total of six miles for the evening.
I'm pretty happy with the workout but I ran WAAAAYYY too fast. My second 400 is the only workbout I was on target. I was antsy for some reason, I think the thought of running an 800 that fast is intimidating.
When I got home tonight it was 77 with an 11 mph SW wind that was gusting to 20 an 24% humidity. I was a bit nervous about the temp so I put some sunscreen on, filled a bottle with some ice and water, ran a warm-up mile in 8:08 and drove to the junior high track to run a 200-400-800-400-200-200 ladder workout. I ran the same distance of recovery for the rep that preceded it, 200 rep-200 recovery, etc.
After doing a mile of strides I got started with the meat of the workout. My goal times for the workbouts were: 200-41, 400-1:23, 800-2:46.
What I ran:
200 - 38.27 (1:35)
400 - 1:21.33 (2:46)
800 - 2:43.87 (5:15)
400 - 1:23.26 (2:52)
200 - 40.40 (1:28)
200 - 40.29 (1:07)
I finished up with a 1.25 cool down in 10:00 and drove home for dinner with a total of six miles for the evening.
I'm pretty happy with the workout but I ran WAAAAYYY too fast. My second 400 is the only workbout I was on target. I was antsy for some reason, I think the thought of running an 800 that fast is intimidating.
Sunday, May 4, 2008
What a week
It turns out that the puking my son engaged in last Saturday was the opening shots of a long bout of illness that lasted until late Wednesday. Kim, Nathan and I drove to Peoria Saturday afternoon for the wedding reception of one of my best friends from high school. Nathan spent the night at Grandma Claudia's and when we picked him up on Sunday morning he was looking pretty wimpy. Apparently he puked twice that night but she didn't call us because he seemed fine after that. What followed after that was a sick, mopey kid who had such bad diarrhea that every time he had an episode he would scream. Ironically, or typically, when I took him to the doctor on Wednesday morning he quit having diarrhea and started eating again.
Despite the sick little boy at my house Kim and I were still able to give each other chances to get out of the house for a bit and I managed to fit in a few nice workouts over the last week. Monday evening I ran and easy 6 miles in 48:47 with mile splits of 8:11, 7:58, 8:14, 8:09, 8:13 and 8:01.
Wednesday night was a track workout. I had a nice night with 68 degree temps, 49% humidity and a SE wind blowing at 13 mph. I ran three sets of 2x200 plus 400 with 200 meter recovery jogs between reps and 400 meter recovery jogs between sets.
I started off with a mile warm-up in 8:05 and then ran a mile of strides in 7:28. The goal for the workout was to run my 200s in 41 seconds and my 400s in 1:24.
Set #1:
40.76
(1:10)
41.26
(1:15)
1:25.82
(2:26)
Set #2:
41.40
(1:17)
40.90
(1:28)
1:23.10
(2:36)
Set #3
41.75
(1:25)
40.77
(1:31)
1:23.81
(2:43)
I got a real bad right side stitch the last set that hurt like you wouldn't believe. I'm glad I didn't have to do another set because it would have sucked.
I cooled down with a mile in 8:26 and went home with a total of six miles for the night.
Thursday night I ran another easy six miles after dinner. I left too soon because I felt really heavy the whole run so I've decided that I should probably wait two hours after eating meatloaf and mashed potatoes before running for future reference.
Thursday night was a pleasant 67 degrees that felt much cooler due to the winds blowing out of the South at 19 mph that would gust up to 25. I ran most of the first four miles into that wind as you can tell by my mile splits: 8:39, 8:19, 8:30, 8:10, 8:17 and 7:55 for a time of 49:49.
Early Saturday afternoon I set off for an easy ten miler after putting Nathan down for a nap. I had my iPod Shuffle loaded up with Modest Mouse's "The Lonesome Crowded West" and "Searching For a Former Clarity" by Against Me! The majority of the 1:20:17 it took me to cover my ten miles was eaten up my the incredibly enjoyable "Lonesome Crowded West". Most Modest Mouse fanboys say that "The Moon and Antartica" is their best and while I agree that "Moon" is pretty good I think I prefer "The Lonsesome Crowded West". Highlights for me were the songs "Styrofoam Boots/It's All Nice On Ice, Alright", "Polar Opposites", "Bankrupt On Selling", "Lounge (Closing Time)", "Jesus Christ was an Only Child", and "Cowboy Dan".
While jamming out to Modest Mouse I hit splits of 8:08.84, 8:18.11, 8:19.05, 15:55.42, 16:05.92, 7:47.83, 8:05.03 and 7:37.60 all while running in wind that was out of the WNW at 25 mph and gusting to 32. I'm glad that I didn't run the Lake Run 12K yesterday because it would have sucked.
This week is looking like a 200-400-800-400-200-200 ladder on the track tomorrow, an easy six on Wednesday, a three mile tempo at 6:32 - 6:38 pace on Friday and another easy 6-8 miles on Saturday.
This week I covered 28 miles, on four days of running, to bring my total for the year up to 415.75. I only did lifted once and only did yoga once so I need to hit that a little more today and next week.
Despite the sick little boy at my house Kim and I were still able to give each other chances to get out of the house for a bit and I managed to fit in a few nice workouts over the last week. Monday evening I ran and easy 6 miles in 48:47 with mile splits of 8:11, 7:58, 8:14, 8:09, 8:13 and 8:01.
Wednesday night was a track workout. I had a nice night with 68 degree temps, 49% humidity and a SE wind blowing at 13 mph. I ran three sets of 2x200 plus 400 with 200 meter recovery jogs between reps and 400 meter recovery jogs between sets.
I started off with a mile warm-up in 8:05 and then ran a mile of strides in 7:28. The goal for the workout was to run my 200s in 41 seconds and my 400s in 1:24.
Set #1:
40.76
(1:10)
41.26
(1:15)
1:25.82
(2:26)
Set #2:
41.40
(1:17)
40.90
(1:28)
1:23.10
(2:36)
Set #3
41.75
(1:25)
40.77
(1:31)
1:23.81
(2:43)
I got a real bad right side stitch the last set that hurt like you wouldn't believe. I'm glad I didn't have to do another set because it would have sucked.
I cooled down with a mile in 8:26 and went home with a total of six miles for the night.
Thursday night I ran another easy six miles after dinner. I left too soon because I felt really heavy the whole run so I've decided that I should probably wait two hours after eating meatloaf and mashed potatoes before running for future reference.
Thursday night was a pleasant 67 degrees that felt much cooler due to the winds blowing out of the South at 19 mph that would gust up to 25. I ran most of the first four miles into that wind as you can tell by my mile splits: 8:39, 8:19, 8:30, 8:10, 8:17 and 7:55 for a time of 49:49.
Early Saturday afternoon I set off for an easy ten miler after putting Nathan down for a nap. I had my iPod Shuffle loaded up with Modest Mouse's "The Lonesome Crowded West" and "Searching For a Former Clarity" by Against Me! The majority of the 1:20:17 it took me to cover my ten miles was eaten up my the incredibly enjoyable "Lonesome Crowded West". Most Modest Mouse fanboys say that "The Moon and Antartica" is their best and while I agree that "Moon" is pretty good I think I prefer "The Lonsesome Crowded West". Highlights for me were the songs "Styrofoam Boots/It's All Nice On Ice, Alright", "Polar Opposites", "Bankrupt On Selling", "Lounge (Closing Time)", "Jesus Christ was an Only Child", and "Cowboy Dan".
While jamming out to Modest Mouse I hit splits of 8:08.84, 8:18.11, 8:19.05, 15:55.42, 16:05.92, 7:47.83, 8:05.03 and 7:37.60 all while running in wind that was out of the WNW at 25 mph and gusting to 32. I'm glad that I didn't run the Lake Run 12K yesterday because it would have sucked.
This week is looking like a 200-400-800-400-200-200 ladder on the track tomorrow, an easy six on Wednesday, a three mile tempo at 6:32 - 6:38 pace on Friday and another easy 6-8 miles on Saturday.
This week I covered 28 miles, on four days of running, to bring my total for the year up to 415.75. I only did lifted once and only did yoga once so I need to hit that a little more today and next week.
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