not giving up on the comeback

ran after getting home from vacation

ran at my sister in laws place while the kids were swimming...dang hot out there

Back to work after a week + on vacation. I ran a little but not as much as I wanted. 

Planning on running twice today if all goes well.  I NEED to get out of vacation mode.  

Lunch run - 4.6 - 7:17 pace  I felt ok - I just need to get back into a pattern.  I think tonight I'll draw up a training plan for the next 6-7 weeks.  I'd like to go for a PR at the Aug15th 5K.   I also have a 4 mile race on the 18th.  I'll do it but with the last two weeks of training being so light, I don't see a great finish time in the cards. 

 5.3 after work - 7:13 pace started in the rain and then ended in the hot humid.  I'm trying to open up my stride a bit and work on using my shoulders a bit more. 

I did 2 miles warmup and then 4 miles of 1 min pickups with 2 min regular pace.  Did that for the 4 mile race course.  Not sure on the pace for the pickups but I was trashed by the end.  blessed by the cooler weather.  

7.9 - 7:08 ave overall pace

heat and humidity got to me today.  I felt great starting - taking it easy - and then bonked after the turnaround...

5.6 8:08 pace

decided on doing some intervals after work

 2+ to the track for warmup then 

2x800 first was too fast - then the 2nd was about right on pace
4x400 - these varied from 1:15-1:25
2x800 - these were about 5-8 sec slower than I'd want, but I wanted to at least do them. 
2x200
not the best times  - heat still hitting me hard although it wasn't as hot as it could be - unfortunately the track is only open from 5-dusk.  I wanted to be home for the kids in the evening, so I went at 5:30 after work. 

I added the recovery laps between the intervals as well.  

2+ back home for cool down

This week I feel like I'm actually working hard at this running thing. It's been a while since I've felt it in my legs from a non-race workout. 

tired today from the intervals last evening, but got in two short runs -- I don't know if any of this helps in the long run but I guess we'll see in my goal races.  I think feeling a little sore from the fast days must be a good sign.  I hope. 

4.55 (yeah I know I don;t have a GPS)  at 7:05 pace

4.2 at 8:00 pace -- It didn't feel that slow but whatever. 

Need to do 8-10 tomorrow sometime.  Maybe I'll get my butt out of bed and do it in the morning.  Maybe not...

Had an easy, even paced run over a route that usually kicks my butt (cause I go out too fast).  My legs were really tired from the increased effort of the week. 

7:52 pace or thereabouts

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

A little heavy from weekend eating but today's lunch run felt great.  I did a new route and the temps were only 79.  I actually enjoyed this one.  Yea!  Will try to get out after work as well.  

4.4miles 7:13 ave pace

 added 4.3 good feeling miles this evening -- 7:30 pace

Felt ok when I left, but my chest felt weird in the first mile.  I may have been a little light on the fluids today since I felt bloated for some reason.  I ran to the track and then did  mile on it as more warmup.  I wanted to do 4 or 5 miles at cruise interval pace with a ogged lap in between.  My first hot lap I felt wonky again and stopped for a minute to collect myself.  After that things were fine.  The last two miles my achilles felt  little weird too.  I'm just falling apart...

1st - 5:58, 2nd 6:00, 3rd 5:58, 4th 5:56

I felt ok overall and I could have pushed more but I defenitely am feeling pretty comfortble at that pace.  I guess I should have one to two more miles, but I didn't want to push that foot too much at that pace. 

WIth the temps in the mid 80s I am enjoying running a bit more than when they were in the 90s...I felt good I guess and went a little further on my new route that I did on Monday.   No issues with my feet today so that is a relief.  I'm little sore in the legs but nothing bad.  Undecided if I want to do another 4 or so at home tonight...

5.6  7:03/mile

took it easy on the way to the turnaround

did some 2 min pickups with 2 min easy on the way back.  Took the last mile easy.  

7:34 ish pace overall - not a great run

legs tired, knee hurt, and I felt generally mopey -- lazy me, I skipped 

 I guess I better get this out of my system before I start my official training for Chickamauga

heat rising - but not too bad
stayed in the shade as much as possible

ran over to the start of the 5k I'm going to do next month and then ran that route to get a feel for it again.  It is very racable.  There are only two hills on the out and two on the way back.  None of them are as significant as the ones in the race last Saturday. 

finished strong - so that was good.  It was actually the best I've finished a run in a while...

13.15 miles 7:37 ave pace

didn't hit 50 this week cause I skipped yesterday :(

felt good - sat at the pool in the sun for 3 hours after church and was wiped out but i guess i recovered ok from that. I felt good.

ran with new socks, singlet and shorts (anniversary gift) -- love that.
got lucky with some cloud cover for once

5.9 - 7:00 pace

Ran at lunch - did one of my many 4.4 mile routes at work.  It was 89 and a little breezy.  my left foot was hurting a little this morning, but didn't at all during my run or afterward.  So it was a good run. 

4.4 7:03 pace

I'll try to do another run tonight.  I might head over to one of the big hills over here and do some repeats on that. 

4.4 7:00 pace after work  - felt good

did a couple to the track and then 6x800 with a 400 stuck in the middle cause I was a wuss.   then another couple back home. 

I hit 2:53 and 2:52's for the 800s and 1:20 for the 400

400 in between all

a little cloud cover and little wind made a big difference.  I felt reasonably good and it felt nice for once...

felt ok - it was overcast, in the low 80s, and with a nice breeze.  no significant aches or pains after yesterday

will try another tonight

4.4 at 7:15 pace

felt ok - the temps were around 80 but it rained earlier and it was super humid

felt better as the time went on and finished really strong on my hard finish route

10miles 7:28 ave pace

a little creaking this morning.  taking a PTO day to do daytrip with the fam.  Run felt pretty good at the end.  

 4.3 at 7:08 pace

wanted to do 2 runs today but we didn't get home until after 8 PM...