10/1- Strong MLR on Lakeshore. Finished 10 miles in 73:05 (7:18 pace). That's just shy of GMP. A little sluggish early but I was really in the groove later. Mile 10 was a comfortable 6:54. I think I could have been sub-7:15 without much more effort if not for the windy conditions. Feeling more like the Crazy J of old. Passed 1,500 miles on the year.
10/2- Easy 7 in 52:28 (7:30 pace). Standard issue workout. Nothing overly exciting to report but tacked on more miles than usual. Solid performance. This week is front loaded because I won't be able to run much this weekend.
10/3- AM- Morning Gnome run on Lakeshore. Ended up with 6.5 miles plus a cool down in a time of 48:44 (7:30 pace). Once again, in a group run, paces are all over the place. Mile 1 was over 8 but the lead group dipped below my GMP on Mile 3. I went rogue in the 2nd half and went steady 7:30 (+/- 2 seconds) the rest of the way. Slight groin soreness is the reason this was not an "A" but it was enough to clinch a 2.25 GPA for the year. A solid finish this week will pull me back over 3.00 on the year thus far.
PM- Trak Shak 5 at tempo effort. Legs were tired but that was no surprise. My time was a solid 33:13 (6:38 pace) with a good finish. There are 3 traffic stops on this run so it doesn't count as a PR but with the rolling hills, it usually comes out pretty even. Quality of my performance was about equal to the morning but since it's my 2nd run, I'll be a little lenient with the grade.
10/4- After a double that included a tempo, I would certainly suck today, right? WRONG! Mountain Brook 6.5 mile route that included Brownell to Canterbury and Jemison trail in a time of 47:58 (7:23 pace). Started too fast especially on the hills in the first half. I was at marathon pace for the first 3 miles then dialed it back to the standard 7:30 pace. When I am symptom free, this type of training really is NOT THAT HARD! If I could avoid a relapse, I have no doubt that I will be well under 19:00/40:00 and yes 3:10 BQ within a year. Added a half mile cool. Hit 60 miles in the past 7 days, which is my upper limit. I am not expecting much tomorrow.
10/5- Easy 3 in 21:56 indoors (7:19 pace). I wanted to run 5 but was pressed for time. Drove to Cincy in the afternoon. Hit 40 on the week so I can take the weekend completely off if I choose.
10/6- Planned rest day. In Cincy (actually northern Kentucky).
10/7- No good places to run where I am staying. It is true that the best views of Cincinnati are from Kentucky. I expected few chances to run so that's why the week was front loaded. I was able to squeeze in 2 miles on the 'mill at a recovery jog (junk pace). Again, if I'm short of 2K heading into the last week of the year, I'll be glad I did this.
Back on track now with back to back winning weeks. I might even re-start some speed next week if I feel up to it. Back to Birmingham tomorrow and back to my routine. Racing schedule is a bit uncertain. Charlotte is the most likely half. Greenville is about 50/50 but if I run there, I may have to skip Vulcan. I will probably do a local 5K in December. YTD=1536. Yearly GPA is back to a 3.00
Distance=42.0/ GPA=28.5/8= 3.56