my makeup may be flaking

AM 5.9

PM 5.9

The quality of collegiate distance running keeps getting better. Got an email from my college coach today. For the last 30ish years we've been running a 4.5 mile time trial around campus. An athlete might do it 20 times over the course of four years, so there have been thousands of attemps at this thing. On Saturday, we had the 1st, 2nd, 3rd and 5th fastest times ever run. My program has had multiple all americans.

AM 8 To work via Piedmont Park

PM 5.9 Home on Freedom trail

BIG.ly Workout

Workout was ~1 mile warmup, 2*4.84 miles@MP-10secs/mile w/5mins rest, ~5mile cool down. Total of 15.6 miles.

The 4.84 mile course is along the freedom trail to the beltline, north to Piedmont and then back. It's downhill on the way out, uphill on the way back.

1st rep in 30:10 (Splits of 14:39(5:39/9:00) going out and 15:31 (9:40/5:51) coming back.

Avg pace:6:15 (5:55 adjusted).

I felt really bad on this rep, my heart was not cooperating and I was worried about having a full scale meltdown. I considered bagging the workout after this one. However, I started the second rep and felt much better so Istuck it out. It still got tough towards the end, but in a more conventional way.

2nd rep in 29:50 (14:25(5:34/8:51) and 15:27 (9:41/5:46))

Avg pace:6:10 (5:51 adjusted)

Overall I averaged 6:00 pace on the way down and 6:24 pace on the way up.

I think this gives me some idea what happened to in Birmingham. My heart needs about 30mins to properly get going, so when I try to hit my pace from the start the strain is too great. However, after a brief recovery I can start running well again. I think this was less of a problem in the summer/fall last year because I was doing more high intensity work, so my body got used to working hard without a long warmup.

PM 5.9 Home

AM 10.1

PM 5.9

AM 10.1

The blog is advertising to my something called 'Soylent', which it describes as the 'ultimate lunch hack'. Mildly suspicious/allogenic.

20 miles including 10 pickup of various lengths. Ran the same 20 mile route I have been running.

Pickup start and finish:

1)Freedom Trail to Top of Rhino Hill

2)Candler Park Corner to McClendon/Page

3)Ponce Place to Ridgecrest/Dekalb

4)East Lake Footbridge to McDonough

5)Commerce to Scott Blvd

6)Dickey Drive-Asbury Circle to Oxford/NDecatur

7)Stillwater/Los Angeles from Briarcliff to Highland

8)In Piedmont Park around Active Oval, starting and finishing at stop sign by Park Ave Bridge

9)North end of beltline to Ralph Mcgill (center of street)

10) Reverse of 1

*Terrible Headwind