1/23- Vestavia Mile in 8:16.4 (PR). That's a 34 second improvement over my previous best. Sounds about right. Slightly more than a 1 minute gap between my Mile and my 5K pace. The gap does shrink to maybe 45-50 seconds when I'm in top shape. I had uncharacteristic bad splits. Normally, my first and last laps are about even and though I slow down a bit in laps 2-3, my 1st half and 2nd half are about even. Today, the splits were 1:56-2:07-2:12-2:01. I'm not in sub-8 shape yet but with an even pace I do think I can run 8:06-8:08. My biggest concern is that I still feel quite over-stimulated. Without the Thym-Adren, I would have been ugly. Just how ugly? I'll find out later in the week. Added a half mile cool. May or may not run this evening.
PM- 3xl lap test intervals at Montreat. All 3 were run at standard training effort.
No pills- 2:58 (8:54 pace)
3 Probiotics- 3:28 (10:24 pace)
1 Thym Adren- 3:20 (10:00 pace).
This confirms what I have suspected. Probiotics increase my demand for Thym-Adren. I wish I had taken 3 Thym-Adren because just 1 was barely enough to be considered significant. Still, I felt noticeably better and I'm sure that 2 additional pills would get me close to 3:00. I hope that this is just a temporary reaction. I'll have a full post up soon.
Distance=2.5
1/24- 2 miles easy on Lakeshore in 19:56 (9:58 pace). I'm fine with this. Adrenals are spiked but I didn't feel too awful. Even pace and did not need a kick at the end. Felt comfortable but couldn't pick up much speed. I figure with my current fitness level, I should be doing a 9:40-9:45ish on my easy days so this was only just a tad slow.
Distance=2.0
1/25- 3 miles on North Lakeshore in 28:06 (9:22 pace). Very good. This was only ONE second slower than my 5K PR pace and I was not even close to full out effort. 1st half was 13:56, 2nd half was 14:10. The back half is slightly net uphill so I'd say that's still a pretty even pace. I think I can come close to the bare ass minimum standard for the 10K. I'll try it soon but I'll aim for 5 this weekend.
Distance=3.0
1/26- Planned rest day. I deserve it.
1/27- Lakeshore 2.5 in 22:55 (9:10 pace). Even pace and felt comfortable except for a bit of stomach cramps. Getting better every day.
Distance=2.5
1/28- Trak Shak 5 mile loop. It's been a long time since I've run this route so this was a welcome change from Lakeshore. Finished in 48:56 (9:47 pace). Mixed feelings. This is my longest run since before Hawaii so I'm pleased that I finished and did so in just about the time that I expected. I was NOT pleased by how badly I faded. I passed the halfway point at 23:30, give or take. That's just a hair slower than 5K pace and I felt pretty comfortable through the first half. The wheels came off in Mile 4 and it took a homestretch rally to secure the sub-49. Most likely, I just need more mileage. Simple as that.
Distance=5.0
1/29- Planned rest day. I've already hit my limit on the week.
-15 miles. YTD: 37
I need to increase that total but it must be done gradually. Next week will be rainy so it will be tough to hit 15 again. I plan to increase every other week. If I did a 10K with my current fitness, I predict a time around 62 minutes. Not good enough but I am within shouting distance on a per mile basis.
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