10/8- Drove back to the 'Ham but did not get back until almost 6 PM so the gym was the best option. Indoor 6 at GMP and finished a few seconds fast at 43-flat (7:10 pace). Some pacing variability here as I backed off after a 7:03 2nd mile. 1st half: 21:28, 2nd half: 21:32. Slight tightness early but nothing to worry about. I felt fresh after 2 days off (not including the 2 junk miles) and had little-no ill-effect from a bit of alcohol over the weekend. I am officially a believer in Fructosin.
10/9- OUTSTANDING! Easy 8 in 58:36 (7:19 pace). I sincerely tried to slow down but I ran like a machine. I was an even 7:20 (+/-3 seconds) the entire way. Barely an ounce of pain over the entire run. I have a tempo on tap tomorrow. I will lower the bar a bit on that one but the fact that I will not be running with the Gnomes in the morning should boost the pace.
10/10- Trak Shak 5 at tempo effort in 32:32 (6:30 pace). Race pace for the first 2 miles then allowed myself to relax a bit before bringing it home pretty strong. 1st half: 15:54, 2nd half: 16:38. That's a lot more of a fade than I would like but it's still a strong performance overall. 6:30 tempo and 7:30 easy seems like a winning formula.
10/11- Easy 7 on Lakeshore in 51:20 (7:20 pace). Very strong. I was under GMP for the first half then was able to back off to a steady 7:30 for the 2nd half. Added a mile cool. Again, nary an ounce of pain during the run. Well on track for 50+ on the week.
10/12- I feel good enough to run today, maybe even good enough for a quality session but until further notice, I'm sticking with the plan to take one rest day per week. Hope to pick up some new tempo/interval shoes today. The old Luna Racers need to be retired.
10/13- Good run with the Gnomes. I went rogue most of the way and am unsure of the time because of GPS issues. Pace was pretty steady around 7:20ish and felt pretty good at that pace but it's somewhat deceptive because I took a lot of time at water stops. It was sunny and pushing 70 degrees when I finished. I do know that my distance was 15.33 miles and I had a little something left in the last .33. Added just a little bit of glacial jogging to make it legit at 15.5. I can afford a pretty easy day tomorrow.
10/14- Lakeshore 6.5 in 47:58 (7:23 pace). Pretty similar to Thursday. Way too fast for the first 3 miles then backed off to a pace slightly over 7:30 over the 2nd half. In the last mile, I was actually working a bit to hold the pace. Overall, it was still a strong performance. I'll be a little lenient with the grade since this one followed a long run. Tacked on a 1 mile cool.
Paces are very fast but when I'm healthy, this training is really not that hard. When I can manage to run 52 MPW with some quality while feeling comfortable at 7:15 pace, I think that's BQ shape. I'm pretty close and I've got another 2 years before I make the attempt. 2 good weeks of training ahead until Vulcan. YTD mileage is now 1,587. I believe that this is only the 2nd time on record that I made all "A" or "A-" workouts and I now have a decent cushion on the 3.0 for the year.
Distance=51.0/ GPA= 30.5/8= 3.81