running for my mind

rest day

10 easy on the parkway. My quads are pretty sore from the elevation on Saturday's run. 

Don't know what the plan is for this week. I am going to run the Running of the Leopards on Saturday, and might do a track workout on Wednesday. 

That's as far as I have gotten in my plan.

PM - hot tub / massage / stretch

9.5 on the parkway. 

Quads are still pretty sore from Saturday's downhill poundin.

I wore green to the office to avoid any creepy co-worker pinching me. I have a personal bubble at least one guy finds it funny to try and enter.

Right near my house is what I have designated as the "Foxy Loop." It is 1.53 miles and essentially flat. I thought it would be a good workout to do two loops with a half mile rest in between. I had a goal to hold a 6:00 pace for the loops, thus ~9 min per loop. I was pretty wiped by the end, but was pleased with my effort.

8:59 and 8:56

I don't know if 1.5 miles at 6:00 should feel easier to me or not. I was thinking about it when I was cooling down and it was a year ago in June when I really started logging my first back to back miles sub-6. Those were running with Josh and Adam along 11th Ave and down Memory Grove. With that in perspective, I think I should be pleased I can hold that pace for 1.5 on the flat, but I don't know if I should be improving more.

Still planning on racing Saturday and then will hope for a good tempo next week to judge where my marathon pace fitness is at. Hope to have some help with that tempo so I don't have to go it solo.

8

might not be able to run with the leopards on saturday. need to find a sitter for the girls.

6

felt good to only run 6.

I have been in a bit of a rut lately and I was hoping that I felt good today racing and the race would pull me out of the rut. It did!

Saw Anthony at the registration and then waited for Whit to show up with our two girls. My mom came and picked them up and Whit and I hopped on the bus. This was my first time running this race and it was interesting taking a bus for a 5k. I warmed up 3 miles solo and then made my way to the start. Saw Dan on his bike and he told me that he wanted to see a 17:30 out of me today. I told him that was the goal and what I was hoping for. 

I toed the line with Anthony right in front of me. I knew this way I could avoid having to run around anyone in the first 50 meters. Front pack took off flying and I quickly backed off after seeing sub-5 on my watch. I anticipated a 5:45-5:50 first mile and then was planning on dropping the pace from there. 

I was feeling good and controlled so I tried to just run off of effort and only look at my watch on occasion to keep me in check. First mile came in a 5:35 and I was pleased. I was a little worried about blowing apart, but I handled the incline alright through research park. I backed off a hair but kept a steady pace. This is where I was able to clip off a few people. Once we turned down Wakara, we were pretty separated and I ran about 30 meters back from a guy the rest of the race. Mile 2 came in 5:33 and I was a little worried how I would feel to the finish.

I started to fade a bit on Sunnyside in the final mile, but was still able to hold a 5:40. It was great to see Rob right before entering the track. He told me I only had a 400 to go and it gave me the boost I needed. So, though it is an aided course, I still feel like I ran my best 5k to date. Happy with a PR and happy that I felt good after. I walked back up Sunnyside and ran back to the track with Whit. I am proud of her for getting out there and running. She pretty much hates running, but is trying to get over that. 

We met my mom and the girls and Whit took off. I cooled down a couple miles with Anthony and then headed home. All in all it was a great morning and I am feeling good. I am feeling out of the rut and ready to hit the marathon training again next week. 

5:35, 5:33, 5:39, and :38 - 17:26 - 5:34avg