Run

• 1h 17m 18s
• 13.10 miles
• 05m 54s /Mi

Don't ask me how I did it, but I had a damn good race today. Race report coming in a day or two. Readers Digest version is that I finished 7/308 in my AG, 33/1976 gender, and 37/4435 OA.

• Health data: Sleep: 1 Stress: 3 Soreness: 3 Fatigue: 2 Hours slept: 4.5 Overall Workout: 5

Run

• 30m
• 4.50 miles
• 06m 40s /Mi

Race prep. Got a short run with some strides and slightly longer race pace intervals. It was cold, windy, and even a little light rain...just what I need to

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 10 Overall Workout: 3

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 10

Run

• 55m
• 8.00 miles
• 06m 52s /Mi

Jumped into a local 5K hosted by MWR on the navy base. I wasn't looking to completely drop the hammer since I'm running the 1/2 on Sunday but I definitely needed to open the legs up a bit more. Ended up finishing 4th OA and 1st in my AG. I went out pretty hard and clocked 5:31 for the first mile then backed down a bit for mile 2 (5:45), and a bit more for mile 3 (5:55). I got a 20min warm up jog and a few dills in before and ran an easy 2 miles cool down.

• Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 2 Hours slept: 7.5 Overall Workout: 3

Run

• 53m 40s
• 6.30 miles
• 06m 45s /Mi

I sure was feeling those intervals today. I definitely didn't expect to be stif like this. I guess that 10 days with minimal training is really catching up with me. I went out for a recovery run starting at an easy pace and gradually building to a steady pace then just kind of cruising. I also included 8X strides on the back half and did a little drill work in the parking lot after.

42:36, 6.3 miles - 6:45/mile

• Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 2 Hours slept: 8 Overall Workout: 2

Run

• 1h 11m 39s
• 7.75 miles
• -----

Race pace intervals

Today was 6X1200m @ goal race pace (slightly faster) with 400m jogging recoveries. I only got 5 hours of sleep last night and I haven't exactly been training regularly the past 10 days thanks to my vacation. As a result my legs felt heavy and the entire workout was less than comfortable...not my usual smooth running. It was also unusually warm today...low 70s and my HR was up in the 170-170bpm range through most of the intervals. Still hoping I can pull it out in the next few days and have a good race on Sunday.

WU:
1 mile building - 6:38,
~15min of drills (not included in distance logged)

Interval #1 - 4:13, HRavg - 160bpm HRmax - 172bpm

400m recovery (1:52), ending HR - 158bpm

Interval #2 - 4:20, HRavg - 169bpm HRmax - 174bpm

400m recovery (1:53), ending HR - 160bpm

Interval #3 - 4:18, HRavg - 174bpm HRmax - 178bpm

400m recovery (2:05), ending HR - 154bpm

Interval #4 - 4:29, HRavg - 172bpm HRmax - 176bpm

400m recovery (2:16), ending HR - 152bpm

Interval #5 - 4:27, HRavg - 170bpm HRmax - 177bpm

400m recovery (2:06), ending HR - 158bpm

Interval #6 - 4:27, HRavg - 172bpm HRmax - 178bpm

CD: 1 mile easy walk/jog

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 2 Hours slept: 5 Overall Workout: 2

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 2 Hours slept: 7