11/5- 2nd day on only 2 pills. 7.5 miles near GMP. Time was 54:40 (7:17 pace) with even splits. I was still sore in the quads but as soon as I started, I knew that I was back and it sure feels good.
11/6- Easy 6 in 45:00 (7:30 pace). (22:22-22:38). Standard issue workout with a discouraging development. It is becoming apparent that 2 pills are not enough and 3 are too many. Once again, I will be forced to cut pills in half. Prediction: I will be sensational tomorrow on 2.5 pills. Maybe a time trial to test it. Prediction: 2.5 pills will not remain the optimal dose indefinitely. I was fine in an easy workout today but would have struggled in a tempo/interval or race. I'm headed out now to what I hope will be a victory party for my guy in the election.
11/7- Prediction was dead on accurate. 10K time trial in 39:44 (6:22 pace). Here is a mini report:
Got to the track just after 5 PM after an uneventful day at work and got in a hasty 1/4 mile warm up and a few strides. The plan was to go out at 95 seconds per lap and hold it as long as I could. That would work out to a cushion of 1 second per lap in the bank. I did not expect to lose it in the first 5K and I knew that I would be able to find it if I had a chance in the final lap. Mile 4 and 5 would be key. Stay at or at least close to a 6:30. If I got to 8K at below 32:00, I knew it was mine.
First lap came through free and easy at 93. Just a hair fast but nothing to worry about. Just keep the effort even through the first Mile. I continued clicking off laps in 94-95 and came through the first 4 at 6:16 still feeling quite comfortable. Another 94 lap brought me to 2K in 7:50. 10 second cushion with 20 to go and it doesn't feel like I'm going to fade any time soon. Again, nothing too exciting to report over the next 3 laps either as I came through 3K in 11:48 and lap 8 in 12:35. Looking better and better. All I have to do is run the next 3 in 6:30 each and I should have enough left at the end if it comes down to a final sprint.
By Mile 3, it finally began to hurt. The pace was slowing just a tad but at the end of the lap, I was still doing 95-96s. Just hold it right there. Halfway home and the watch read 19:45. Still looking good. Another 5K in 20:15? That's almost a 10 second slower pace. By the end of lap 15, I felt my first trace of doubt as the previous kilometer was a 4:01 but it sure helped to see a 6:23 split for Mile 4. Just hang on. One more mile to hold this pace and you've got it. No way that I'll lose it in the last 5 laps. In Mile 5, I may have lost focus a bit but comfortably ahead of pace, it was beginning to feel a bit surreal. Nobody else was out except for a few stray walkers and slow joggers and with each passing lap, I still had nearly a 10 second cushion. 8K came in 31:52. 8 ticks up and I could probably even go 5 in the red before the last lap. I pushed as hard as I could but it was not a significant change in pace. 1 lap to go and the watch read 38:17. It's in the bag now but keep pushing. I crossed the line in 39:44 and did not realize until after the cool down that I had completed the last 5K in 19:59. Amazing but not really a surprise. I knew I was in balance and I've shown before what I am capable of when that happens.
Splits: 6:16-6:19-6:23-6:23-6:31-6:25-87= 39:44 (unofficial PR by :30).
Sure, I still want to get it done in an official road race but it counts in my book. Mission accomplished.
11/8- Easy 8 on Lakeshore in 59:20 (7:25 pace). Felt strong. Hit 1750 on the year. Good job. Very few ill-effects from yesterday.
11/9- Planned rest day. FYI: I am 30 seconds faster over 10K than I was in January leading up to my great effort in Austin. Does that mean that I could go sub-1:27 in the half? Maybe so on the 3M course but it won't happen in Charlotte. Anything below 1:30 would be outstanding on that course.
A 39:44 10K predicts a 19:08 5K and I am historically better at short distances. I think that I am very close to sub-19 shape for 5K.
11/10- Gnome run with the big boys. 15 miles in 1:49:55 (7:20 pace). Not a particularly hilly route but I don't think it's too much a stretch that with an even pace and pancake flat route, I can run 20@7:15. Must go easy tomorrow.
11/11- I planned on going slower today but my body did not want to. Lakeshore 5 in 35:41 (7:08 pace) plus a mile cool. Because this was such a short distance, it should not hurt me but I have to be careful not to do this very often. This pace was "no man's land" as in too slow for tempo, too fast to be considered a MP run.
One of my best weeks on record but can I hold it? When will I have to adjust my dosage again? The medical report should answer that soon. In the meantime, I will continue to celebrate that 10K accomplishment. Charlotte is next week. YTD: 1,771. Should pass 1,800 next week.
Distance=51.0/ GPA= 34.6/9= 3.84