Training 1/16-1/22

 1/16- 3 miles on Lakeshore in 30:21 (10:07 pace).  Doesn't look awful on the surface but this was a STRANGE one.  I aimed for 4 miles at 10-11 minute pace.  I took off at a low-mid 9 pace and could NOT slow down.  Still, I could sense that a crash was coming, and it did.  Passed 2 miles in 18:52 then it took me almost 11:30 to cover the last mile and I shut it down early.  Feels like an adrenal spike because I am addressing my gut health.

Distance=3.0

1/17- Unplanned rest day.  Adrenal spike is BAD!

1/18- 1.5 miles easy at Montreat in 17:12 (11:28 pace).  I'll take it.  This adrenal spike is not as severe as the last one.  I'm quite sure that I would have done better than the 36:55 5K, which was done deeper into the spike.  More on that later.  Passed 1 mile in 11:31 then slightly increased the pace over the last half mile.  It was only just getting dark when I finished.  

Distance=1.5

1/19- MUCH BETTER.  Adrenal spike has gone down.  2 miles on Lakeshore in 17:52 (8:56 pace) on a very pleasant evening.  Even pace with just a mild pick up at the end to shore up the sub-18.  1st half- 8:55, 2nd half- 8:57.  

Distance=2.0

1/20- Planned rest day.  I'll shoot for the 5K PR tomorrow and barring another spike, I fully expect to beat it.  Yesterday's performance suggests that I can break 30.  

1/21- Goal accomplished by a comfortable margin.  5K in 29:13 (PR).  That's a 9:21 pace.  Splits were more typical this time.  1st half: 14:28, 2nd half- 14:45.  Last lap was 2:10.  I'm pleased but not elated.  I improved by more than 2 minutes in just 2 weeks in spite of losing 4 days to a sinus infection.  I'm more than halfway to my bare ass minimum standard of a sub-60 minute 10K.  I bet I can hold a 9:40 pace for 4 miles but I can only hold a sub-4 marathon pace for about 2.5.  LONG way to go.  This is just a stepping stone.

Distance=3.5

1/22- Easy 2 miler.  Out and back route from the Trak Shak.  I aimed for a pace in the mid-high 9s and came in a little fast.  Finished in 18:36 (9:18 pace).  Splits were 9:14-9:22 even though I really tried to slow down in the back half.  Not sure what to make of this.  Adrenals still feel over-stimulated..

Distance=2.0

-12 miles on the week.  No real problem with this distance.  I'll shoot for 15 next week.  My Mile PR of 8:50 looks awfully soft.  That one is going down.