6/4- Stormy weather forced me inside again. It was another morning run and went well again. Easy 8 in 59:48 (7:28 pace) with nearly dead even splits. 1st half: 29:53, 2nd half: 29:55. Added a cool down tribute. Nothing too earth shattering to report but I have done 32 miles in the last 3 days. I may struggle tomorrow but I do get to rest until the afternoon.
Grade:A-/1 credit/distance=8.5
6/5- Johnny's workout was a split decision. 4x400, 2x800, 4x100. I felt fresh enough after a good 9 hours of sleep that did not produce a bizarre dream. The 400s went quite well: 73-73-72-71. Then, I was out of endurance probably because I went too long without taking a Paramin pill. The 800s were only 3:05-3:04 but in the last 100, I felt like I broke a pain barrier and motored the final 100 in 16-17 seconds. The 100s also felt good but as always, I was naked. I'll call this one average overall.
Grade:B-/2 credits/distance=4.5
6/6- Trak Shak 8 (easier version) in 58:24 (7:18 pace). This might hurt me in my sub-5:15 attempt on Friday but it was just too much fun today. The "easier version" was not really that easy. It had one less hill, a more steady decline and no gravel trail. I added a lap around Soho to make it an even 8. Pace was about as even as you can get on this route. 1st half: 29:15, 2nd half: 29:09. Only gripe was that traffic was awful. 2 cars turned in front of me and both were talking on cell phones. Not to worry, I am extra cautious in that regard. Temp was in the low-mid 80s and dry. That's as good as can be expected for Alabama in June.
Grade:A/1 credit/distance=8.0
6/7- Planned rest day. Felt okay most of the day except for a very tired spell around 1:30 PM. In the past, I might have had some caffeine for a quick boost (energy loan) but not so now. The tiredness passed on its own. 5:15 or bust tomorrow evening. Dreamed that I was in some type of ultra running event in which teams either got to run or perform manual labor based on finish in a relay. Details are sketchy but it's still worth sharing.
6/8- Bust! Hoover Mile in 5:18.8 (#2 since comeback). Only 3 seconds shy of the goal, which is a 97 on the grading scale. I really should not be disappointed in this one but I must confess that I am. I was so sure that I was going to do it during the day. 2 significant mistakes. Started too fast and trained too hard on Wednesday. Even for such a short distance, you've got to treat it like a race and taper accordingly. That means nothing even moderately hard for 2 full days. Also, I took off at 35.x for the first 200. Even if it really was closer to 36, that is a 4:48 pace, which is WAY too fast. Overall splits were 74-81-83-80. (2:35/2:43). In almost all my adult time trials, the first and second halves were very even. If I had gone out in 77.x instead, I may have done it. (77-80-80-77)= 5:14. I'll have to take a hit to the weekly mileage but I'm so close and I will keep doing this every other week. I've been stuck at 5:20 give or take 2 seconds for way too long.
Grade:A/3 credits/distance=3.0
6/9- BTC Social Run. Took 2 Paramin last night which made me feel much worse. I can feel better about yesterday now. I underperformed because I was due for an adjustment on my formula. I really expected to suck today but I managed to get through it. 3 mile warm in 24:18 followed by a hilly 8.5 mile route in 67:33 for an overall pace of 7:59 for 11.5 miles. Yes, I kicked it in at the end to get sub-8. Added a half mile cool.
Grade:C+/2 credits/distance=12.0
6/10- Tweaked my calf in yesterday's run. That can happen when you try to push it when you're out of whack. It's not too serious and I was able to get a few easy miles in today. I probably could have gone the scheduled 6 but I called it quits after 3 in 23:17 (7:46 pace) then added a full mile cool at a glacial pace just to hit the quota on the week.
Grade:C-/1 credit/distance=4.0
Weekly summary:
Another pretty good week overall but it ended on a bit of a sour note. I obviously need an adjustment, which was not a surprise. As I predicted, the need for extra Paramin was a healing reaction that faded. I know that I do NOT need magnesium, which is good news. The only question to be resolved is whether or not I need low dose Paramin or nothing. I'd feel more comfortable on low dose Paramin but I don't have a choice in the matter. I'll get it sorted out next week. Another squeaky clean week with my diet. Only had 1 smoothie and a bottle of Gatorade on the run. As for the Mile, put me out there on fully fresh legs, an even pace and no issues with the pills and I believe I am well under 5:15. Maybe even close to 5:10.
Distance=40.0/ GPA= 31.4/10= 3.14
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