5/5- AM- 1 Mile at Vestavia in 8:27.1. Good pacing. Splits were 2:05-2;07-2:10-2:05 but breathing was labored early. Rate of improvement is definitely slowing but I'll still take it. Pulled to within 57 of the reset PR without Malic Acid. Added a cool. With a scoop, I am probably under 8 but short of the PR.
PM- 2.5 on Lakeshore in 22:28 (8:59 pace). I wasn't sure if 1@8:27 was any better than 3@9:25 from last weekend but this is definitely better. Even if I slipped to 10 minutes pace in the next half mile, I am still almost a minute faster for 3 miles. Positive split again (11:08-11:20) but that's still decent pacing. Good job.
Distance-4.0
5/6-Planned to rest but did 1 easy Mile in 9:43. No cause for alarm. I only did this because the weather looks iffy tomorrow.
Distance-1.0
5/7- PM- Weather held up. Did 2 miles on Lakeshore in 17:46 (8:53 pace) with perfect splits. Figure that I only matched Monday's performance give or take a few ticks but I am still pleased. I FORGOT to take a scoop of Malic Acid this morning and I was NOT THAT BAD! This is NOT extreme dependency! I did consume a lot of caffeine and I might have to pay for that over the next 2 days.
Distance-2.0
5/8-AM. Breakthrough. Vestavia Mile in 7:51.8. Pulled to within 22 of the reset PR. That's within shouting distance. Splits were 1:56-1:59-2:02-1:54. Pretty good pacing. Took a scoop last night but not this morning. I bet I PR if I had but that will come soon enough.
PM- North Lakeshore 3 in 27:54 (9:18 pace). Never felt good and really struggled at the end but I was able to push through and rallied to shore up the sub-28. Splits were 13:42-14:12. I'm probably just worn out. This was my 3rd session in the last 24 hours.
Distance-4.0
5/9- PM- Easy 2 on South Lakeshore in 18:30 (9:15 pace). Good to be back in negative territory with the splits (9:19-9:11). Felt pretty rough this morning but improved by the afternoon. I'm okay with the time because I deliberately took it easy. Granted, it was a shorter distance but I was much more comfortable than yesterday at the same pace. Should be ready to go full throttle tomorrow if the weather cooperates.
Distance-2.0
5/10- Hoped for 5 miles but settled for 4. Finished in 39:44 (9:56 pace). Not a total loss but I was not pleased with this. At least I did go beyond my comfort zone. I believe it's only the 2nd time this year that I went beyond 5K.
I thought yesterday's pace was almost sustainable and I passed 2 miles just about on target at 18:40. I wisely turned around because I knew a massive fade was coming. Back half was 21:04. Mile 3 was really ugly but managed a small rebound to shore up the sub-40. I know I'm better than this and I'm not sure about the problem.
Distance-4.0
5/11- Trak Shak loop for a change. Skipped the first hill and the homestretch and finished 2.5 miles in 22:10 (8:52 pace). Added a half mile cool. Surprisingly decent and better than expected. Splits were 11:00-11:10. No, this pace was not sustainable but I'm betting that I could have done yesterday's 4 in the low-mid 37s today, which is a significant difference.
What made the difference? I'm afraid the answer is caffeine. If I am to use it, it must be high levels every day. No more of this in between stuff and certainly not off and on or I'll frequently be in withdrawal. I will try again to quit. It's possible that it's useful as a detox aid but it may also contribute to inflammation and sore muscles.
Distance-3.0
I have reason for optimism. Hit 20 miles on the week and even my bad days were not completely pathetic.
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