The clock doesn't lie.

The bad thing about track speed work is the hassle of going to the track, along with the stress and strain it puts on various systems of the mind and body. There is, however, an up-side to this type of training. It tells you exactly what kind of speed shape you are in (if you give an honest effort). It allows you to adjust your training to the reality that you're not ready for a fast race time just yet (if that's the case), or it gives you confidence.
My third trip to the track on a warm,humid and breezy day, had me doing ten 400 meter intervals with a 1 minute rest.
The results: 77,77,75,76,76,76,76,76,77,71. I finished the work feeling tired but not wiped out.
I know that if I maintain an 80 second pace for 3.1 miles I will run a 16:40 . My goal for now is to break 17:00.
Today's training results give me reason to toe the line on Saturday with confidence.
Starting at 80-82 per 400 should feel comfortable, then get engaged in the race (hopefully there will be the right competition), then get tough when the pain comes in the later stages of the race (I call this the 'window of pain').
Getting under 17:00 should happen if conditions are right and I run according to plan.

10/35

The planned 12-14 miles turned into an ultra-sweaty 10. Coach Humidity ordered a cutback on mileage and I put up no argument. Trudge Trudge Trudge. There's another day (probably months from now) when the heat and humidity will subside enough to stretch the long run beyond 10. Until then I'll keep it short and sweet.

Speed II

Went back to the scene of the crime for another investigation. 3 x 800's then 2 x 400's all at faster than 5k goal pace.
Next saturday I will try to break 17:00 in the Day Ohn Day 5k race. I think I can, I think I can.....

The 'S' word

I've been putting off any true speed work, for fear of what it might reveal. Well I finally worked up enough courage to head to the track. It was not nearly as bad as what I had imagined. After a mile and a half warm up, I ran a 1000 @3:18, and 4 x 400's @76, 76, 74, 75
2 mile recovery jog . glad to have that first one done.

Digestive Eruption interuption

Finished a bad 2 week chapter of running with an up-beat 12 miler.
My usual 2 week total would be 75-80 in stead of the 44 miles I managed. Maybe I will turn the page and something new and exciting will happen.
I did run a 17:24 5k yesterday in spite of the illness and loss of training, so I'm not dead yet.

unspectacular, miserable ,8

I hated running today. Beautiful weather but just didn't ever get into any rhythm. Probably the 16 miler from Sunday hanging on. Maybe tomorrow.

16/38/580

Ran 38 this week,(finishing off with a strong 16),biked several times and lifted twice. Little,er big, Emory arrived on Thursday to make it a very memorable week.