my makeup may be flaking

Around Green Lake and Lower Woodland. Feeling very tired and sore.

AM 4 Taiga hills. Getting closer and closer to sub 3. Also my recovery time is getting shorter. Short workout and low mileage today as I was feeling a little tired. Felt very good on this workout however. 3:08.1, 2:08, 3:05.5, 2:07, 3:01.9, 2:16, 3:00.1

AM 9 Still sore from Saturday

PM 4.6

AM 2.9

PM 4 to track + 6.2 workout+2.9 home+2.6 recovery/warmup/cooldown=15.7

Workout was 5 by 2000m at 82-83 (i.e 6:50-6:55) with 2:30 rest. Ran in a big group 2 (Mark B, Chris F, Garrett, Danny, John C, Mitch, Sheridan, Waqar, Luke and Nick) although about half the group stopped at 4 (the fifth one was for overachievers) and Mitch dropped us all after about 400m on rep 1.

I stayed pretty relaxed on the first 4 (6:51, 6:51, 6:48, 6:52), leading a couple of laps here and there. My breathing was relaxed but I didn't want to go faster because it's a long workout. On the last one Chris and I decided to go faster. I hit 800m at 2:42, but that wasn't fast enough for Chris who went by me and lifted the pace. I thought about trying to maintain contact but he kept ramping it up so I opted to stay comfortable and hit 81, 81, 80 for the last three laps to run 6:44. Chris ended up running 6:34! During the cooldown he reminded me that he has a 15:16 5k PR and is just trying to get back. I was like 'tell me about it'.

Also the warmup quarter this week was 73 although I ran a lot of it in lane 3 like a gentleman.

Then I ran home and in my head I started totalling up the mileage for the day. I thought 'I'm going to crash aren't I?' and I did, pretty hard, about 1 mile from my house.

Anyway, another excellent and controlled workout. Could not have stuck with the 1a guys today as they ran 6:35x4 + 6:30  (group1 ran 6:25x4+6:10)

Note: The 'Danny' listed above was actually Danny Mackey, coach of the Brooks Beasts, which is the local elite (olympic development) training group.

AM 9

PM 2.9

Long run including 7 mile tempo run with the club (40:20/5:46 pace). Last two miles in 10:59. I always seem to do a lot better in the tempo runs, as I set the pace for most of the run today.