my makeup may be flaking

4.5 miles in 26:27 (5:53,5:33 adjusted)

Oxford Tempo in 44:49 (6:04 pace, 5:50 adjusted)

Splits:

18:11 for 0-3 (6:04 pace, 5:56 adjusted) Fairly easy terrain down the beltline after a couple of climbs to start. Pushed this part harder than normal and ended up doing it 30 seconds faster than previous best. Was starting to overheat a little before I even reached Monroe Street.

11:40 for 3-4.94 (6:01,5:43) As is typical I felt terrible on the piedmont park section, but also ran that section the fastest.

14:58 4.94-7.37 (6:10, 5:49) Brutal section along Georgia marathon course featuring 12% grades both up and down.

Technically this race was renamed to the 'Tailgate 5k'. Well' it's August 6th, it's too early for football, and Jog Days of Summer is just too perfect of a name.

This race is a classic ATC 5k. $0 entry fee, no tshirt and a brutal course. I took 16th last year with an 18:21 and I was pretty happy with that.

At the start line I looked around only saw one guy (Perry Griffith) whom I definitely couldn't beat, so I knew second was a possibility.

Perry jumped out to a quick lead at the start. Ivan Martinez also was out fast, like in every single race, and another shirtless guy. I stayed in 4th place running stride for stride with Masato Kan and a younger guy I didn't recognize.

The first mile has a moderate climb and then a pretty solid downhill for the second half so that the mile mark is at the lowest point in the course. During the downhill, Ivan dropped back but another younger guy joined us. Hit the mile in 5:23 (5:26 adjusted), only about 5 seconds back of Perry, with the second place runner halfway in between.

Right at the mile mark, the course starts to climb. After about 800m at a 1-2% grade, we get 400m at 2-3% grade. The three guys that I'm with all surge a little on the uphill and I tuck in behind. However, after 1200m of climbing we turn a corner and we're greeted by the actual climb 400m at a 7% grade. Here I'm very glad that I ran the entire during my warmup so I knew exactly what to expect. I surge hard up the hill and everyone around me gradually drops off. Perry has opened up a huge lead on everyone. Second mile is 5:54 (5:18 adjusted!).

The last mile has two long downhills and two tough uphills and I basically just try to hold on. I can still here lots of footstep behind me, but not that close. Last 1.1 in 6:17 (5:43 pace, 5:18 adjusted again).

Wacky Workout. Did everything faster except for the elementary hill sprint and the final hill climb. I think I was pretty spent from running the bridge section in 1:51.9 (which is 4:46 adjusted pace).

Date	Rest	1	2	3	4	Avg
8/29/15	90 secs	5:35	6:07	5:49	6:09	5:55
9/5/15	5 mins	5:39	5:53	5:34	5:52	5:44.5
9/19/15	90 secs	5:35	5:57	5:36	5:53	5:45.3
9/26/15	5 mins	5:45	6:08	5:40	6:07	5:55
12/19/15	90 secs	5:44	5:55	5:41	5:56	5:49
2/20/16	90 secs	5:30	6:05	5:33	6:02	5:47.5
3/13/16	90 secs	5:30	6:17	5:59	6:45	6:07.8
4/7/16	90 secs	5:43	6:05	5:36	5:58	5:50.5
4/28/16	90 secs	5:34	5:54	5:31	5:51	5:42.5
5/7/16	90 secs	5:29	5:45	5:21	5:41	5:34
5/27/16	90 secs	5:35	5:49	5:31	5:42	5:39.3
6/4/16	90 secs	5:29	5:52	5:34	6:04	5:44.8
6/16/16	90 secs	5:36	5:45	5:32	5:44	5:39.3
6/25/16	90 secs	5:36	5:44	5:26	5:39	5:36.2
7/21/16	90 secs	5:38	5:55	5:31	5:38	5:40.5
8/11/16	90 secs	5:25	5:47	5:23	5:48	5:35.8

4 by rhino hill 36.8, 37.4,35.5,34.1 

4 by 800 (2:38.6,2:46.9,2:36.9,2:48.9) (up, down, up, down)

4 by 400 (72.8,75.7,71.2,72.8) (up, down, up, down)

4 by rhino (35.0,35.2,36.3,36.2)

Rhino hills were a little slow in part because I was going against the tide of a 5k that was running down the hill and I had to dodge people/ run off to the side.

Double tempo run in 85 degrees

15:27

15:04

Double tempo run (approx 2.75 and 2.45 miles). The second one has some rough uphill, especially in in the last mile.

8 by 400 on beltline (74 avg) followed by 4 rhino hill sprints.

Got a new fastest split by almost a full second on the last downhill rep (68.7 vs 69.6). 

After running 17:34 at Jog Days, I knew that similar day here could bring me close to sub 17. Just felt flat today, however, so sub 17 will have to wait. Still, I ran 28 seconds faster than last year+ ran a road 5k PR at least.

Kirubel Erassa got way out in front almost immediately and there was a nice chase group of 9 people that formed behind. Unfortunately I decided that I would be better off not trying to go with their pace and instead try to pick off the stragglers in the back half.

Hit the first mile in 5:29, roughly 15 seconds behind the big group. As the first mile is the fastest, I knew that I would need to negative split to get under 17. Immediately pushed and caught two guys who had just dropped off the biggest group. One of these guys was wearing his ipod on his arm without headphones so it was just playing music. I thought this was kind of cool.

At about the halfway there is an 180 degree turn. I was maybe too concerned about not cutting anyone behind me off so I took the turn really sharp and lost all of my momentum. The music playing armband guy passed me back immediately. It's at the this point that the hills started and I would need to start paying for the uphill. I pushed by the MPAG again but could still here his music all the way up the hill.

Christy Cazzolla, the woman's leader, passed me on the uphill but I just couldn't latch on as my legs felt dead. Second mile 5:37. 11:06 at the 2 mile vs 11:14 last year meant that sub 17 was out of the question. Passed up Masato to seal up my age group win but then got passed by Brad Slavans, who's like 50.

My finish was ok 6:14 for the last 1.1 compared to 6:34 last year, passing one more guy with a kick. This includes a pretty tough hill but I think I should have been faster given the way I paced the race earlier.

4.5 mile tempo run in 27:15

Splits

8:32,14:58.18:14,20:27,26:31

For the past week, including the 5k I've been feeling a little off. The last two workouts have refected that. I think it may be anemia.

Distances on Beltline

South End 0.00

McGruder St .06 (800m start)

JWB (mile start) .13

Beltline Connector (North Branch) .56 (800m finish/.43/.55 into mile)

Ralph Abernathy Bridge: .81 (.68/.30 into mile)

Gateway Trail .95 (..82/16 into mile)

North Avenue (mile finish) 1.11 (mile=.98)

Ponce Bridge 1.28

End 1.93

2.43 miles down beltline in 13:51

1.93 miles up beltline in 11:36

1 mile down in 5:19

4 by rhino hill in 37.8,35.8,35.7,33.5

Distance	Adj Dist	Time	Pace	Adj Pace	VDOT	Previous Best
1.1	1.18	6:39.5	6:03	5:39	52.9	6:31.7
.14	.17	0:44.8	5:20	4:24	60.8	43.8
.48	.54	2:49.0	5:52	5:13	53.1	2:48.0
.2	.23	1:07.7	5:39	4:54	54	1:06.8
.46	.46	2:26.2	5:18	5:18	51.5	2:22.7
.37	.39	1:55.0	5:11	4:55	55.5	1:51.9
.54	.61	3:12.3	5:56	5:15	53.3	3:08.2
.15	.14	0:39.0	4:20	4:39	56.8	0:39.4