Saturday, March 31, 2012

'12 Rumpshaker 5K RR

EDIT: This is my 2nd most widely read post.  I want to express my heartful thanks to my fans and followers.  It really means a lot that people were inspired by this post.  I know that I probably will never meet most of  you in real life.  I intend to beat this time down the road.  Hopefully, sub-19.
Back in October of '98, I set a PR at a cross-country invitational with a time of 19:13. It would be my last good race of the season before I succumbed to adrenal fatigue. I had broken 20 minutes countless times since then but for more than 13 years, 19:13 stood as my PR. I have set many PRs at longer distances but had yet to approach my times at distances that I actually raced in high school. After coming close several times in previous years, I really wanted this one badly.

The first race of my comeback came in November of 2006 (24:55), which showed no indication that I would approach my PR again. My next 5K was better (22:17) next summer at the Twilight Retro Run but a full minute per mile was light years away. It was not until the next year, also at Retro (20:11) that I actually believed that I might have a shot down the road. I was well aware that the last minute would be the toughest. I worked my way down to 19:27 the following year but due to a string of bad luck with 5Ks, I managed to cut just 6 more seconds over the next 2 years. I began 2012 red hot and had targeted this race as my best chance of the Spring.

I still have a solid endurance base from half-full marathon training but had only just re-started interval work about a month ago and really only had 2 good speed sessions. Enough work for a fast 5K? I hoped so. I hit a couple of bumps along the way but it was still a pretty good cycle overall, just not quite as strong as leading up to 3M and Mercedes. Most people from the track club were out there today as this is Birmingham's 3rd largest event. Only Mercedes and Vulcan have more participants. I did not feel very good warming up and was much more nervous than usual at the starting line. Just get this over with 19-20 minutes of pain and it's over.

3/10 in difficulty. It was flat-very gently rolling with the exception of 2 bridge crossings. The first of which came early but the second came at the worst possible location (2.5 miles). From there, it was back down, a turn and long straightaway to the finish.

I lined up at the front and got a good clean start, which would prove to be very valuable in the end. As we approached the first bridge crossing, I estimate that I was probably about 15th overall. I reminded myself to relax here and not use too much energy going up the hill. I looked down and saw a split just under 90 seconds for the first quarter mile. Just where I wanted to be. As long as I could stay within shouting distance of 6:00 pace and hold it, I was golden. Unfortunately, the sun broke through toward the end of the first mile. The temp was only in the mid-upper 60s but the roads were still a little wet from yesterday's rain. I'd have some humidity to deal with but at least the winds were calm. Throughout much of the race, I held my position. I was chasing a small group that slowly pulled away and heard labored breathing behind me but was not passed until Mile 3. This time, I set my watch to track splits in kilometers rather than miles. I wanted to make a push just after 2K because that's where I normally start to fade. I ended up gaining a couple seconds going down to hit 1K at 3:43 then the first Mile passed by in 6:02. I was basically in line with previous efforts. The breathing was well controlled but lactic acid was building in my lower legs. Still, the pain was manageable and I anticipated that the fade would be gradual. My split for 2K was a still respectable 3:49 (7:34). Time to push it now. It wasn't much of a pace increase. I was working hard to maintain it but to my relief, I saw my split at 2.5K to be a strong 9:23. I was still on pace for a sub-19 but realistically, I didn't think I could hold it. Could I hang on and stay just a hair below 4:00/K and get that PR? It appeared that the course would be measured around 5.05K. How many seconds would that cost me? My strong math skills failed me this time. There comes a time in a 5K, usually just after Mile 2 that you just want the pain to end and time becomes less important. I passed 2 Miles in 12:14 (6:12) and I knew how close it was going to be but I just could not find much there. 2 runners passed me just before the dreaded 2nd bridge climb. I repeat that this is the worst time of the race for a hill. 2.5 miles (4K) into the race now and I did not fight this hard to give up in the last kilometer. Let's go. Run through the pain. I managed to re-pass the 2 runners but the push up the hill would cost me on the sprint to the finish. To make matters worse, on the way down, I began feeling some intestinal discomfort. I'll be tasteful here but you really can't dig too deep when sprinting to the finish. Fortunately, I stayed clean and the finish line was in view. At first, it seemed like I had it in the bag then I remembered that the course would be measured a tad long. I've got to get there in time. One last drive. Is it enough? My watch read 19:14.0 at the line so I would have to wait until the official results. Maybe my chip time was faster. I only needed 1 second to tie and 2 to break it. Officially, I tied it. That's good enough for me. If not for the final hill and the "other issue," I had a 19:0x in me for sure. In the meantime, I'll be more than happy with the tied PR since it was such a long time coming.  I heard a rumor that all fractions are rounded up.  Thus, a 19:12.3 goes on record as 19:13 so I'm counting it.   I believe that I have a sub-19 in me. If it happens, great. If not, this is still worth celebrating as a PR.
18th overall (13th among men). 3rd in AG
Mile splits (course markings): 6:02-6:12-6:20-39
Kilometer splits (GPS): 3:43-3:49-3:47-3:54-3:52-12 (last .05).
Next up is the Crescent City Classic (New Orleans 10K) next Saturday. It will be my best and perhaps last chance at a sub-40 before the summer heat. It will be a very difficult goal but not impossible if I have A+ stuff. The fact that my pace today never went above 4:00/K bodes well.

Monday, March 26, 2012

Training 3/26-4/1 (race week)

3/26- I feel well enough to run today, possibly well enough for a quality session but I am taking an elective rest day as a precaution during a race week. Round 2 of racing season is here.

3/27- I was feeling weird last night but it turned out to be not a big deal. I was expecting to feel fresh today after the rest. I was fresh. Moderate 4 in 28:40 plus a final Mile in 6:18 at a fast and controlled effort (in between tempo and 5K pace). Overall time was 34:58 (6:59 pace). Added another half mile cool. Weather is looking iffy for race day. I want this one badly. I've yet to set a PR at a distance that I raced in HS so this one would be even sweeter than the sub-1:30.
Grade:A-/1 credit/distance=5.5

3/28- Rest day or junk run? I opted for the junk run. Nude 3 miler from the Shak. I believe the pace was well over 8. I didn't care. Some people say that my intense training hurts me on race day. I disagree. Considering how much I slack on race weeks, I should be plenty fresh. I expect the mileage will be just under 30 this week. It was good to see much of the old group back.
Grade:Pass/0 credit/distance=3.0

3/29- Strange. I wore my Newtons today and got some serious heaviness and stiffness in my shins and calves. I stopped at Mile 2 in 14:18 then removed the inserts and was pain free. From that point, I rallied for a 20:28 for the final 3. That's half mary race pace and it felt comfy. Overall time was 34:46 (6:57 pace) for 5 miles plus a cool down. I should be ready for Saturday. Did I mention that I want this one badly? The weather has taken a bit of a turn for the better. Rain chance is down to 30% but it could be a little sticky. Why the problem with the inserts? Perhaps my stride has changed and I no longer need them.
Grade:A-/1 credit/distance=5.5

3/30- Planned rest day. I would have done strides but it's going to rain this afternoon. I feel good and ready to roll. Weather forecast calls for 65 degrees, high humidity but only a 20% chance of rain at race time with light winds. As long as it's overcast, that will be good conditions.

3/31- Rumpshaker 5K in 19:13. New Adult PR. Tied my HS PR. 3rd place in AG. Added several cool down jogs for some junk miles.
Grade:A/4 credits/distance=5.5

4/1- Trak Shak 10.5 loop in 78:04 (7:26 pace). First half was around 7:20 then slowed to 7:30ish at the end but that was by design. Very surprised by how well I felt. Never uncomfortable during the run even though I was sore both before and after. The early forecast for New Orleans is sunny and warm. Could be 70 at the start and 75 at the finish. That's less than ideal. I can't remember a Spring being this warm and it's bound to cool off sometime. Tupelo is another option in early May. I'm confident that I can cut off 1 second from my 5K in a solo time trial on a track. Not sure when I'll give that a try but after the middle of May, forget it until September. Still hopeful for a relatively mild summer.
Grade:A-/2 credits/distance=10.5

Weekly summary:
Only 4 runs were graded but they were all "A" or "A-" workouts. Just missed my all time high in GPA this week. This is also the end of the first quarter. My mileage total of 508 is not too impressive but my GPA is near 3.4 for the year, which is by far my best start ever. Mileage will be low again next week and the workouts will be front loaded.
Distance=30.0/GPA= 3.85

Friday, March 23, 2012

NFL news commentary

As I've said before, I am a huge Tim Tebow fan. That said, I can understand why the Denver Broncos wanted to get Peyton Manning. After all, we're talking about a player who is without a doubt among the top 10 ever at his position, perhaps the top 5. I probably would have pursued him as well if I were in charge but I question whether or not he is worth the $96 million over 5 years at this stage of his career. No matter what happens in Denver, Manning will be an all time great. Now, is he among the greatest in the game today at age 36? I'm not so sure. Brady, Brees and Rodgers are clearly better and you could make the case that several others are in his class as well.

Let's revisit a similar situation almost 20 years ago. Joe Montana was an icon in San Francisco after winning 4 Super Bowls but missed almost 2 years due to injuries and lost his job to Steve Young. At age 37, Montana was traded to Kansas City, where he went on to have moderate success for 2 years before retiring. Montana played in only 25 of the team's 32 games and had a passer rating of 85.0, which is good but not elite level. He went 17-8 as a starter in the regular season and 2-2 in the playoffs. I predict similar results for Manning and the Broncos. He'll miss several games due to injury. He won't match the numbers he put up in Indy but he'll win more than he loses. Will he make it to another Super Bowl? My bet is no. I predict 2 or 3 more solid years followed by 1 more with a sharp drop off and retirement before his contract is up. I predict the Broncos' record next year will be 10-6 and will lose in the Divisional round.

As for Tebow, I am puzzled as to why Jacksonville did not push harder for him. Supposedly, the owner wanted him but the front office was divided. To me, Jacksonville made perfect sense being his hometown and the fact that they are weak at QB and don't draw many fans. Gabbert was awful as a rookie and their only other option is Chad Henne, who is also pretty much a scrub. Supposedly, NY called him personally to let him know he was wanted. I'd give Tebow a chance to compete for the starting job. Sanchez's QB rating is about the same as Tebow's but does not present much of a threat on the ground. I believe Tebow will ultimately improve his accuracy but will never put up gaudy passing numbers. He will be good for 800-1,000 yards on the ground, produce a lot more touchdowns than turnovers and win more than he loses.

The NFL came down hard on the Saints for bounties to knock out star opposing players. I applaud Roger Goodell for taking a hard line but it should have been directed at the players involved, not the coaches. I believe Payton knew about and probably did cover it up but the 1 year suspension was too harsh. Have any of the players been disciplined at all? If not, they certainly should be and the punishment should be severe. There is no place in pro sports for that kind of crap. Final thought, if Brett Favre had not been weakend by the dirty hits, he may have led the Vikings to the Super Bowl title and retired on top. His legacy would be much less clouded that it is now. Oh, so many what ifs in sports.

Monday, March 19, 2012

Training 3/19-3/25

3/19- Junk run. 2 miles in 14:53 plus another half mile. Pace was just about the norm and my legs were appropriately sore. Unfortunately, I had to cut it short because of terrible stomach cramps. No cause for concern. I know it was due to an afternoon snack that simply did not agree with me. I will consider this a rest day and run all 7 days again this week. The next week is a race week and will have multiple rest days.
Grade:None/0 credit/distance=2.5

3/20- Johnny's workout went well. Long intervals was just what I needed. 6x800 with an avg. of 2:47. (2:47-2:47-2:48-2:48-2:49-2:39). That's a 5:33 pace overall. I could feel the benefit of last week's 200 and my strength was good. I typically came through the first lap in 82-83 and held the pace well. Temp was near 80, which didn't bother me. The 15 mph wind was annoying. I think I could have done 2:45s in calm conditions, which is comparable to my high school interval workouts. R was a 200 m jog except for #3 (400 jog). I think that I am good for a Mile near 5:20 right now but the focus on the 5K. According to McMillan, there is a big drop off between my Mile PR and my 5K. Time to close that gap and let's finally beat that HS PR.
Grade:A-/2 credits/distance=6.0

3/21- Trak Shak 8 at moderate effort. Finished in 57:48 (7:14 pace). That's exactly 3:10 BQ pace. All 8 miles were under 7:30 and for y'all that know this course, that's pretty good to stay that even on the hills. 1st half: 28:55, 2nd half: 28:53. Felt very strong. My short interval session could be rained out tomorrow so that's why this one was moderate instead of easy.
Grade:A/1 credit/distance=8.5

3/22- Sprint workout was rained out as expected. That means that it will be postponed until either tomorrow or Sunday. I'm leaning towards Sunday because my LR will not be too long. It will still be run on tired legs. Today's workout was a naked 6 miler indoors at easy effort. Very smooth and relaxed. Strong performance.
Grade:A-/1 credit/distance=6.0

3/23- Weather has cleared but it's sticky and uncomfortable. I opted to put off the sprint workout until Sunday because I didn't want to be too sore for my long run tomorrow. 7 miles with clothes in 51:57 (7:26 pace). Even pace, felt strong. Only concern was a trace funny feeling in the foot after I finished. I need a day off soon.
Grade:A-/1 credit/distance=7.0

3/24- 13 mile Gnome run. Solid performance overall but not among my best. Very uneven pace. Slow start, ripped off several BQ miles then faded to 7:45 in the last 2. Finished at 1:37:18 (7:29 pace), which takes me up to 58 in the last 7 days. That's too close to the danger zone so I'm not concerned that I faded at the end. Can I handle a sprint workout tomorrow? My only shot is to do it in the evening to allow for more rest time.
Grade:B+/2 credits/distance=13.0

3/25- No big surprise. I was too wiped out for a sprint workout. The mileage must be cut to the low 40s in order to handle an interval/tempo AND sprint workout. I warmed up with a mile at base effort then ran 2 200s into the wind in 35.7 and 34.4. My legs had no power so I decided that was enough. I punted from there and struggled through another 3 miles at base effort and a half mile cool. Overall time for the 4 miles was 30:40 (7:40 pace).
Grade:C/1 credit/distance=5.0

Weekly summary:
A rest is needed. Fortunately, the plan calls for very low mileage over the next 2 weeks. I've got a local 5K next Saturday and a 10K the following weekend. With one week to go in the 1st quarter, I stand at 478 miles. I'll be hard pressed to beat last year's total but that's not the aim this year. The quality will only increase later this Spring.
Distance=48.0/GPA= 27.4/8= 3.43

Thursday, March 15, 2012

My most bizarre dreams

This post comes by request from my parents who recently had a weird dream about me. I've had some really funny ones over the years so I expect this one will give my readers a good laugh. I often do back to back quality sessions on Tuesday and Wednesday during the week, followed by a rest on Thursday. I find that it is on Thursday night that I am most likely to have these bizarre dreams, probably because I sleep more soundly. Here's my top 8.

8. I went to the Mall for a haircut and somehow lost my pants. Of course, I was embarrassed and wanted to get out of there ASAP but my friend made me walk through the entire mall with him, teasing me the whole time. Nobody else said anything.

7. I was on a date with a girl that I had seen a few times around the office when I still lived in Monty. The dream happened more than a year after I had last seen her. I knew that she was a smoker, which is a deal breaker for me. In real life, I never talked to her or had any positive or negative feelings. During the date, she paid tribute to my 7 mile training run by smoking 7 cigarettes. She wanted to kiss me goodnight but I had to pass.

6. I had to steer an actual car with a video game controller, wrecked 3 times, urinated in public outside of an open bathroom, got arrested for DUI and made friends with the arresting officer. In real life, I used to play lot of car racing video games but have not played any video games at all since I got my first real job.

5. I visited a friend's house and was greeting by a talking dog who jumped on me, knocked me down and eventually cussed me out. The dog in the dream was a pit bull and this person really does have one, unbeknownst to me at the time. This one probably came from the movie The Lion, Witch and the Wardrobe because of the talking animals.

4. I was driving around looking for some type of private hidden beach resort on the border of Georgia and Florida, which does not exist.  It claimed year round 90 degree temps and optimal surf conditions every day. I could not find it and ended up all the way down in Miami. What was the weather like there? Snow flurries. In real life, I went to South Beach for Spring Break in '05 and it really did snow once in the history of Miami.

3. I attended my Dad's office party and was drinking a pina colada. My Dad walked up to me and said with no trace of concern. "You know there's marijuana in that drink." I've never smoked pot before but as soon as he said that I started feeling really weird and paranoid. I didn't talk to anyone else for the rest of the party. I've since learned that it is possible to mix a marijuana drink, known as a Green Dragon. I do not intend to try it.

2. I nearly killed myself driving up a snow covered mountain road for a trail race at altitude. I expected a possibility of more snow on race day but at the last minute, the weather forecast changed. The forecasted high temp was 81 degrees F with a 100 percent chance of "golden rain." You can probably guess where that one came from and I've never engaged in that activity. The weather man explained how the atmospheric conditions were perfectly suitable for the rare phenomenon that is golden rain. I woke up before the start of the race.

1. I had recently met a very nice girl who greets me with a hug every time I see her in and usually before we part company. She's just a friend but I always smile when I see her. In my dream, I had to do my best to suppress it but could not.  I was growing hair on my teeth. When I went to the dentist, I was told to start smoking pot to solve the problem. The denty even showed me before and after pictures. I did not ask if I could swish some Green Dragon instead.

Monday, March 12, 2012

Training 3/12-3/18

3/12- As I predicted, improvement came as a result of taking zero pills. Workout was 8 miles in 58:56 (7:22 pace). I wanted to push this one a bit because my weekend sucked so bad. This was moderate effort in order to run a pace that is not far off my easy. I was clearly less than 100% and if I raced a half mary today, it would have been 1:33-1:34 but it was a nice improvement over the past 2 days. Took half a Paramin (Cal/Mag) pill after getting home and felt much worse immediately. I may have to endure a rough day tomorrow but it's a price I was willing to pay to know that I will do best on nothing.
Grade:B+/1 credit/distance=8.5

3/13- 3 miles in 22:28 indoors (7:29 pace). I expected to suck real bad today but surprisingly, I did okay. It seems that much of the Paramin has cleared my system. I had at least 2 miles, maybe 3 more in me at that pace but I would have been crap in a race. This was little more than a junk run and I hope that by shutting it down early, I will not need a day of complete rest this week. Tomorrow is the first chance to do 8 from the Shak in the daylight.
Grade:Pass/0 credit/distance=3.0

3/14- Trak Shak 8 in 54:10 (6:46 pace). Hilly and hard run with a few traffic stops along the way but no worse than usual. It's a new course PR by quite a margin. Crazy J is back and hopefully here to stay. Why am I free from pills again? A lot of people will think I'm nuts, which is a charge that I do not deny but I really believe that it has much to do with my prayer life. Before the LIFE retreat, I needed 8 Thym-Adren pills. The very next day, the dosage began trending down and I was free within 3 weeks. After a red hot start to 2012, several irritations unrelated to my condition caused me to slack on prayer time, specifically my study about the Holy Spirit. I slowly became unstable again with a Cal/Mag imbalance. Then, my enthusiasm returned and I am free again. This is too much of a coincidence to ignore. Any other theories?
Grade:A+/2 credits/distance=8.5

3/15-Hard 200s at Hoover. Garmin didn't work well again. Time to order the Soleus GPS. I started with a 1.5 warmup in 10:48 (7:12 pace). 6x200 with a full recovery (200 jog) followed by a 1 Mile cool down. I was only able to time 2 of them and both were right around 31 flat. I imagine the other 4 were about the same. I need to do 8 near 30 flat to have a shot. My best must be near 28 flat. Pretty much spent after the workout. Yesterday may have taken something out of me. Easy-junk tomorrow.
Grade:B/2 credits/distance=4.0

3/16- 4 miles indoors in 30:28 (7:37 pace). Even pace. Easy effort. Rather ho hum. 2 short and easy runs this week instead of a rest day. I hope that I will be fresh enough to do well in my LR tomorrow. I really need a good one.
Grade:B/1 credit/distance=4.5

3/17- Slept 10 hours and missed the long run. High temp might hit 85 today and it would have been pushing 80 by the time I finished 15. No thanks. Lakeshore 6.5 in 49 flat (7:32 pace). Still feeling a bit run down. I can't handle 7 days a week even if 2 of them are short and easy. I will have to get up by 6 AM to run long tomorrow. Feels more like the middle of May than March.
Grade:B/1 credit/distance=6.5

3/18- Finally, a good long run. Lakeshore 15 untimed. The first 5 were just under 37 (around 7:20 pace). Garmin, you officially suck! I hope Soleus is better. I'm sure I slowed down after that but I'd guess that I was in the 7:30s overall. It was 70 degrees and sunny by 9 AM when I finished. I did stop every 2.5 miles to drink but I did have something left at the end. Not an all-time great long run but certainly the best I've felt at this distance since the marathon.
Grade:A-/2 credits/distance=15.0

Weekly summary:
This is my best week since Mercedes and I did it without taking any pills at all. I believe in the power of the Holy Spirit. At a prayer meeting, somebody asked me if I had any pain in my hip or groin. He doesn't know about this blog so how else could he tell that? In the future, I will take a rest day instead of 2 short and easy days. I want to keep the mileage in the mid-40s on my non-race weeks. Nothing over 50 until the Fall.
Distance=50.0/GPA= 31.3/9= 3.48

Monday, March 5, 2012

Training 3/5-3/11

3/5- 7.5 miler in 55:28 (7:24 pace). That's a pretty solid pace but not real pleased with this workout. Ca/Mag may need to be adjusted again. I'm NOT happy about this at all. It seems like it may progress to instability. Please no. I'll adjust again. Faded a bit in the last half but the real concern was that I had considerable groin discomfort esp. in the last half mile and on the cool down. Another split decision. I get an "A" on pace but a "C" on how I felt.
Grade:B/1 credit/distance=8.0

3/6- There are a lot of good weather days to run fast long intervals and time trials in March and April. The only problem is that tracks are rarely open because of soccer games. I had to drive around for almost an hour after work today and ended up at South Lakeshore. The plan was hard 200s with full recoveries and a long warm and cool. I only timed the warmup, which was a relaxed 10:46 for 1.5 miles (7:11 pace). I found it so hard to run 200s on the road instead of the track. Part of it was mental. I did not time it but it really didn't feel very fast. I only did 4 with a 200 jog in between and another 1.5 as a cool down. This will suffice as my first 400 meter oriented workout of the season. Next week will be 6 reps on the track. Hoover is most likely to be open and if it's not, there's a crap asphalt track at the middle school next door. I really can't call this a quality session. Thursday will be long intervals. More magnesium and less calcium worked well.
Grade:B/1 credit/distance=4.0

3/7- Trak Shak 5 in 34:03 (6:49 pace) plus mile cool. First 4 were at moderate effort (27:40) then turned in on and ran the last Mile at 10K race pace. Felt comfortable through 4 and was barely winded at the end. Operating at 100 percent. Can I keep it up? We shall see. I hope this effort will not hurt me tomorrow. Still planning intervals.
Grade:A/1 credit/distance=6.0

3/8- Good intervals today at Hoover. One of my favorite ladder workouts.
400-800-1200-1200-800-400. Plan was to be slightly under 6:00 pace then smoke the last quarter. R was 1 min. per lap of previous interval.
Results: 87-2:57-4:23-4:26-2:53-69. Overall pace was 5:45. This workout really did not feel that hard. I normally struggle in the 1200s but not so today. Final quarter was pretty good but I didn't feel like the power was all there. I feel that I have the strength to PR in the 5K for sure and possibly the Mile but I've clearly lost a step in the 400. Strong performance. Time to strive for 85 per lap next time.
Grade:A-/2 credits/distance=4.0

3/9- Planned rest day. I feel well enough to run but I need to save it for a quality long run.
Did a lot of speed this week and need some LSD now. LOL!

3/10- Gnome run. 3rd straight sub-par long run. Went with all magnesium today and it was a bad call. 3 miles at warm up pace (8:00), another 3 between HM-FM pace (7:00) then a death march. 7th mile was just over 8, 8th was 8:40, last 2 were over 9. Overall time of 79:45 (7:58 pace) looks better than it really is because I stopped to walk several times. Am I unstable again? Please God, no! I will try again tomorrow.
Grade:D/2 credits/distance=10.0

3/11- Easy 7 on Lakeshore in 55:25 (7:55 pace) plus a mile cool down. On the surface, it seems like no improvement over yesterday but it really was a bit better. Yesterday was a death march to the finish. Today, I took off at just under 8 minute pace and held it. No matter what I tried, my pace stayed about the same all the way through. I was sluggish and sore the whole way but it never got any worse. Every mile was 7:49-8:01. I believe I had another 3 in me but with my biomechanics off, one bad step could lead to injury so I wisely called it a day after 7. Also, I did this run on zero pills and I have reason for optimism heading into next week.
Grade:C/1 credit/distance=8.0

PM- 1 Mile junk run at Mountain Brook. Legs felt better. Time was 6:45 with a 15 second negative split. Again, there is reason for optimism tomorrow but this does not change my grade
Grade:None/0 credit/distance=1.0

Weekly summary:
Second time in the last three weeks, I finished below 3.0. I barely hit 40 miles and sucked again on my long run. 3 weeks to set things right before my next round of racing. I'm not going to hide my displeasure but being off the pills again gives me reason to hope.
Distance=41.0/GPA= 21.4/8= 2.68