10/29- Planned rest day. I expect to enjoy this one but towards the end of the week, I should be itching for some action. Short tempo planned tomorrow. Forgot to mention that I clinched a 2.5 GPA for the year at the end of last week and am well ahead of 3.0 pace.
10/30- Short tempo. 4 miles indoors (very windy) in 25:09 (6:17 pace). The plan was to run the first 3 miles at 10K race pace then hope to drop down to 5K pace for the last mile. I actually did a little better than that. Splits were 6:14-6:24-6:24-6:07. Passed 3 miles in 19:02 and came through 5K in roughly 19:48. The last Mile was a 5K pace of about 19:06 so it was a marked pick up. I actually considered going for sub-40 today. There will be another time. I think that I would have had a shot too. Suppose that I slipped to a 6:34 in Mile 4 and 5, I still could have done it with a 6:15 6th mile and a last .2 at average pace. Because Miles 3-4 are tough at Vulcan, I'll probably need to run the equivalent of at least 39:40 on level ground. Perhaps a bit more tapering will get me there.
Grade:A/2 credits/distance=5.0
10/31- Last Wednesday night Trak Shak run in the daylight. Finished the 5 mile loop just after sunset in a time of 37:05 (7:25 pace). Fairly even pace except for a fast Mile 2 and slow Mile 5. Again, I slacked off at the end. Solid but not stellar performance. Still a bit of soreness in the legs but my body is not tired. The plan is a junk run tomorrow (2 untimed) and a complete rest on Friday. Passed 1,700 miles on the year. Need 296 in the last 2 months, which should be do-able.
Grade:B+/1 credit/distance=5.0
11/1- Junk run. 2 miles sans watch at very easy effort on Wisteria. Just wanted to keep the legs from going dead and to get 2 miles closer to my target on the year.
Grade:Pass/0 credit/distance=2.0
11/2- Planned rest day. Tomorrow is forecasted to be sunny with temps near 60. I like it. If I fall a little short in the race, I am pretty confident that I can get it done in a time trial before the end of the year. I expect that I will be plenty rested despite the 3 hard weeks prior to this.
11/3- CHOKED! Vulcan 10K in 41:42 (6:43 pace). Added a warm and cool.
Grade:B/4 credits/distance=8.0
11/4- Very poor. 6 miles indoors in 49:32 (8:15 pace). 1st half: 24:38, 2nd half: 24:54. Took about all of my energy to do this one. It is now obvious that the Thym-Adren must be cut from 3 pills down to 2. That makes me feel very uneasy. I will order a hair test next week and it had better be heading back to balance. If I can't take any pills but my numbers are out of balance, my symptoms will return as sure as I'm alive.
Grade:D/1 credit/distance=6.0
Weekly summary:
Thanks to lenient grading on race day, I have extended my winning streak to 6 weeks. Needless to say, I do not feel good about this. If I have a chance to get it done in a time trial, I'm taking the shot because it may be a long time before I get another one.
Distance=26.0/GPA= 24.3/8= 3.04
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